Importance of Citrus Fruits and Vegetables
Grown in tropical, subtropical, and temperate climates, citrus trees or shrubs include oranges, mandarins, tangerines, limes, grapefruits, lemons, and citrons. Citrus fruits are an invaluable source of phytochemicals that are good for the human body, including potassium, phosphorus, vitamin C, and other components. Citrus fruit extracts contain active ingredients that are used to treat hypertension, heart disease, cancer, inflammation, and to have antiviral, antibacterial, and antifungal properties.
Benefits of citrus fruits and vegetables
- Rich in Vitamin C: Vitamins act as an antioxidant that help to protect cells against free radicals, Vitamin c plays an important in the immune system and helps to absorb iron in body. Its helps in brightening skin, helps to reduce heart diseases.
- Good Source of Fiber: Citrus fruits are good source of soluble fibre which is good for better digestion.
- Reduces Risk of Kidney Stones: Drinking citrus juice or eating citrus fruits helps us maintain citrate in urine, which reduces the risk of kidney stones.
- Helps in Weight Loss: Citrus fruits are low in calories, that is why are it is good option for those who are on diets which also provide them other essential minerals.
- Maintain Eye Health: It maintains blood vessels in the eye, it ist it is also essential in preventing cataracts.
- Hydration: Citrus fruits have high water content, which helps keep the body and skin hydrated and keep the body temperature regulated, proper body hydration maintains a smooth flow of nutrients transportation and joint functioning.
- Versatile in Culinary Uses: Citrus fruits are versatile in kitchen and boost flavours to various dishes. They can be used in salads, desserts, and beverages and many more.
The Complete List of Fruits and Vegetables with Citrus Flavors
- Orange: Oranges are rich source of fibres, that keeps blood sugar level in check and reduce cholesterol and reduce heart diseases
- Lemon: They have high content of vitamin c that prevents from oral diseases like scurvy that causes swollen and bleedings gums.
- Lime: Limes are high in antioxidants that protects damage from free radicals and from chemicals that harms skin cells.
- Grapefruit: Fibre rich fruits reduces inflammation and ease blood pressure, helps in constipation, and encourage good bacteria growth which maintains good gut health
- Mandarin: Mandarin also contains potassium that lowers blood pressure by reducing access sodium from body.
- Tangerine: Tangerine are great source of vitamin c and other nutrients, that helps in fighting infections and improves overall well-being.
- Clementine: Clementine are source of flavonoids and minerals that are vital for body health, which includes anti-cancer, anti-inflammatory and cardioprotective properties.
- Pomelo: Rich in potassium that lowers the bad cholesterol and raises good cholesterol.
- Ugli fruit: Low glycaemic index(measure to how quickly a food makes your blood sugar rise), helps fighting diabetes as it contains pectin.
- Kumquat: Powerhouse of nutrients that supplies vitamin c, B complex, copper, magnesium, and calcium.
- Gooseberry: Also known as ‘amla’, it has taste sour to bitter it helps to improve immune system and it is also used in cosmetic products like shampoos and hair oils.
- Tomatoes: Tomatoes are not from citrus family, but they have good amount of citrus acid, tomatoes are rich in vitamin c, vitamin k, potassium, folate.
- Pumpkins: Pumpkins seeds contains many organic acids, one of them is citric acid, pumpkin helps you have good eyesight, and maintain a healthy weight.
- Broccoli: Broccoli is full of vitamins, potassium, magnesium, and folic acid, it helps in weight loss due to its low calories, and it reduces risk for tumour and cancer promoting.
Citrus fruits and vegetables give us numerous health benefits due to their rich nutrient content. Citrus fruits are excellent sources of vitamins, minerals, and dietary fibres, which help us maintain good cardiovascular health, and promote digestion and a healthy gut.
Furthermore, citrus fruits also help us in weight loss due its low-calorie content and keep us hydrated because it have an extreme water content, which also helps in glowing skin. Antioxidants in citrus fruits help us fight premature ageing.
The mild bitter taste of citrus fruit is due to the presence of naringin, which has medicinal value. The outer skin of citrus fruits is rich in vitamin C and essential oils.
India is 3rd largest producer of citrus fruits after mango and banana. India ranks 9th among the top-producing countries, giving 3% of world orange production. Only 1.72% of the country’s production is exported.
The world’s best oranges are those from Nagpur. Production in the western and central parts of India is gradually increasing every year. Monsoon blossom, which is February–March, has great potential for export to international markets.
Important Varieties in India:
Nagpur Santra, Coorg Santra, Khasi Santra, Mudkhed, Shringar, Butwal, Dancy, Kara (Abohar), SZ-IN-COM, Darjeeling Mandarin, Sumithra mandarin, Seedless-182, and Kinnow mandarin are notable Mandarin orange cultivars in India.
