8 Citrus Fruits That Promote Health and Weight Loss

Winter! It brings with it a whole collection of special fruits-most of which are in the citrus family. Not only do they perk up winter meals, but they bring with them special health and weight loss benefits. One caveat: some citrus fruit such as grapefruit should be avoided if you are taking blood pressure medication. If you are on any medications, it would be wise to check with your doctor or pharmacist about any possible negative interactions with citrus fruit before consuming them.

  • Blood Oranges
Blood oranges have the reputation of being able to stop cancer! These oranges are especially healthy because they contain special antioxidants, anthocyanins, and carotenoids that give them their distinctive dark red color. Ohio State University research shows that these anti-inflammatories are very powerful cancer fighters, helping block the gene mutations behind cancer, protecting cells from carcinogens, and halting the spread of cancer cells.


They are also blood-sugar balancers. Because the fruit is high in anthrocyanins, enjoying one blood orange a day is a tasty way to keep blood sugar balanced. Keeping this balance wards off the cravings and fatigue that can set in when blood-sugar levels dip. According to researchers at King's College London, these plant pigments nourish the pancreas, improving blood-sugar control as quickly as one week.

  • Clementines
Want to eat a good immunity booster? Try the sweet Clementine! Because they contain a large amount of vitamin C, snacking on clementines can help you fend off colds. UCLA researchers claim that this vitamin increases the body's production of virus-fighting white blood cells in as few as 48 hours. They're easy to carry and quick to peel, making them very handy for a fast treat. In addition to being very tasty straight from the skin, they can be turned into a dessert or combined with other ingredients. For example, you can halve them, top them with honey or brown sugar, sprinkle with cinnamon if desired, and then bake them at 350 degrees for about 10 minutes (for two clementines) or broil them for a few minutes. You can eat them with Greek yogurt, or they can be chopped up and combined with rice or included in a fruit salad for a great addition to a meal.
  • Grapefruit
A terrific benefit of eating grapefruit is that it staves off osteoporosis! Grapefruit comes in four different pulp colors: white, yellow, pink, and red. Yes, color in this case does matter! Scientists at Texas A&M University report that eating red or pink grapefruit daily wards off age-related bone loss and increases bone mineral density after only two months. Both the red and pink are filled with more antioxidants than white or yellow grapefruit. Their pulp increases the absorption of bone-building calcium and magnesium, which helps protect against osteoporosis. Their rosy color comes from lycopene, a powerful antioxidant that can help protect against degenerative diseases. High levels of lycopene are associated with a reduced risk of cancer, heart disease, and macular degeneration! Otherwise, the only real difference between red and pink grapefruit is their taste: Red is the sweetest grapefruit, pink is more tart, and regular grapefruit is the most tart of all!

If you find the grapefruit to be too tart, you can sprinkle the halved fruit with a little brown sugar, dust with a little cinnamon if desired, and broil for a couple of minutes to melt the sugar. Allow them to cool briefly before eating-the melted sugar will be very hot and can burn your mouth badly.

Another plus for grapefruit is that it is a fat blaster. Add ruby red grapefruit to your menu as a tasty fix for excess pounds. Compounds in the fruit (lycopene, naringin, and pectin), according to scientists at the Scripps Clinic in San Diego, vamp up fat burn. This resulted in helping people who ate one grapefruit a day drop 20 pounds in 13 weeks. Be sure to check with your doctor or pharmacist before eating grapefruit if you are on blood pressure or other medications.
  • Kumquats
Kumquats help protect your vision! Besides brimming with sight-saving vitamin A, kumquats also contain lutein and zeaxanthin. These nutrients cut in half your risk of macular degeneration, which is the leading cause of blindness in adults. Even better, research from Harvard shows that they can reduce cataracts 30 % by shielding our retinas from harmful UV damage. Kumquats are also an artery-clogging cholesterol hero. Since kumquats are the only citrus fruit eaten whole, you get all the health benefits of the peel. Chinese research has revealed that hesperidin, a compound in the fruit's skin, can cut the liver's production of cholesterol by 16 %. That's enough to decrease heart-disease risk by 25 %. So, just pop them in your mouth and enjoy--the peel is sweet; the pulp is tangy!
  • Lemon
Under the weather? Got the winter blues? When you're feeling achy, burned-out, or just plain tired or blah, lemons can help. They're rich in a phytonutrient that improves the liver's ability to flush away health-sapping toxins. Researchers at the Preventive Medical Center of Marin in San Rafael, California, say that this reduces headaches, pain and brain fog by 33 %. To get these benefits, twice a day juice half a lemon, add the juice to 14 ounces of water, and sip.

That's not all! Considered to be one of the healthiest foods on the planet, just one lemon delivers more than 100 % of your daily intake of vitamin C. This can help increase your "good" HDL cholesterol levels and strengthen your bones. There's even more: Citrus flavonoids found in lemons may also help inhibit the growth of cancer cells and act as an anti-inflammatory.
To boost benefits even further, add a slice of lemon to your green tea. In one study, citrus was found to increase the body's ability to absorb the antioxidants in the tea by about 80 %.
  • Limes
Most people don't know that limes are a GI (gastro-intestinal) soother. Including key limes in your diet can defend against stomach troubles, due to their limonoids. Stanford University doctors say that this compound jump-starts the production of digestive enzymes and encourages intestinal-muscle contractions which help relieve bloat and indigestion. They're not just for key-lime pie: They can be used in tea or made into limeade or even added to smoothies for a flavorful treat.
  • Tangelos
Did you know that tangelos can help prevent wrinkles? This delightful fruit is a cross between a grapefruit and tangerine. It is one of the best sources of hesperidin, which is a bioflavonoid that strengthens capillaries and connective tissue. It reduces bruising and varicose veins, while preventing the breakdown of collagen. As a result, it wards off sagging and wrinkles. Studies show that hesperidin needs vitamin C to work. The tasty tangelo contains lots of both, making it the perfect fruit for perfect skin!
  • Tangerines
Tangerines are especially good at fighting fat. Due to pectin, a fiber in their membranes that expands in the stomach and helps you feel full, all citrus fruit helps you lose weight. But scientists have just made the exciting discovery of a new fat-reducing chemical (nobiletin) that's found only in tangerines! This is a rare flavonoid which hinders the gene that is responsible for making fat, thus preventing the buildup of fat in the liver and speeding up the burning of fat. Furthermore, it helps prevent metabolic syndrome-- a group of risk factors that raises your risk for various diseases and health problems. In addition, it lowers cholesterol and triglycerides and blocks plaque buildup in arteries to reduce stroke and heart-disease risk. It even helps prevent Type 2 diabetes! With their small size and ease of peeling, they make a very tasty, portable and healthy snack.

So, it's hard to go wrong if you select a citrus fruit when you get the "munchies." With their variety and adaptability, you can find one for most any purpose, whether a snack, a beverage, or part of a meal or dessert. Whatever your choice, you're eating for health.

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Check with your doctor or pharmacist if you have any concerns about possible interactions with medications or sensitivities you may have.


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