Everyone knows that it's important to eat enough fruits and veggies - but some varieties of both may be especially beneficial for your health or weight loss goals. Let's explore the distinctions between citrus fruits and alternatives, and three reasons why a little extra citrus could be a worthy addition to your diet.
Citrus fruits traditionally have thick, leathery rinds with sweet and juicy inner segments surrounding a white pith. Their origins can be traced to Australia, Oceania and regions of Southeast Asia. However, their range of production has since expanded to a number of other nations, including Brazil, Mexico, China, India and the United States. Limes are just one of many citrus fruits revered for their ability to grow year-round, with a peak period of May through December in the U.S. and throughout the Northern hemisphere.
Since citrus fruits can grow with relative ease compared to other options, fans can enjoy widespread availability and reasonable costs on many common citrus fruit varieties including oranges, lemons and limes.
A healthy fiber intake promotes digestive health. It may also make it easier to maintain a healthy weight or reach your weight loss goals. The United States Department of Health recommends that adults consume an average of at least 25 to 30 grams of fiber each day, or roughly 14 grams of fiber for every 1,000 calories consumed. However, a 2016 study by the National Institute of Health concluded that only five percent of Americans reach that goal. According to their research, the average American adult consumes 16 grams a day – just half of the recommended goal.
Soluble fiber and insoluble fiber both naturally occur in many fruits and vegetables, and soluble fibers are the preferable type. Citrus fruits contain impressive quantities of fiber on average, and they are the only classification of fruits and vegetables to naturally contain more soluble fiber than insoluble fiber. For instance, a medium-sized orange with sixty total calories contains approximately three grams of fiber, just over two grams of which are soluble. Adding a few citrus fruits to your plate each day is an easy way to reach your recommended fiber goals with minimal changes to your daily calorie count.
A recent report by the Mayo Clinic states that adults should consume 65 to 90 milligrams of vitamin C each day. You’ll reach this goal with just a single cup of orange segments, which contains approximately 95 milligrams. Citrus fruits also contain magnesium, potassium, phosphorus, vitamin B and copper. With compositions rich in plant compounds, citrus fruits may also help to reduce inflammation and help to fight off cancer-causing cell growth through antioxidant effects.
If you’re trying to lose weight by cutting down on your daily calories, citrus fruits could help. Most citrus fruits have less than a hundred calories apiece, and their high volumes of water and fiber can help you to feel fuller throughout the day. One 2015 study by the National Institute of Health studied the dietary choices and body compositions of the same sample group of individuals over twenty four years of life. The research found evidence of a significant link between citrus consumption and achieving or maintaining a healthy weight.
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