Health Benefits of Citrus Fruits and Juicing: Part 2

In part 1 I talked about health benefits like essential nutrients, energy and vitamin C in citrus fruits, but there’s much more we get from citrus fruits.

But first, how do you juice citrus fruits? Oranges for example, remove the rind (peel). I peel mine with a peeler I got from Amazon. It’s the OXO Good Grips Swivel Peeler and it works great. Limes – if it’s organic, it’s okay to leave the rind on. Personally I peel mine. Lemons – same as limes. Grapefruit – peel’em. Tangerine – peel’em. What am I leaving out?health benefits

Health Benefits of Citrus Fruits: Folate, Potassium and Phytochemicals

Folate is a water-soluble vitamin essential for new cell production and growth. It helps in the production of DNA and ribonucleic acid (RNA) and mature red blood cells, which ultimately prevent anaemia. In the United States, the recommended daily intake of folate is 180 mcg for females and 200 mcg for males. Over the past decade, however, it has become clear that higher levels of folic, 400 mcg, are associated with the prevention of neural tube defects, a severe birth defect (Centers for Disease Control and Prevention, 1992). A 225 ml glass of orange juice provides 75 mcg of folic acid (Whitney and Rolfes, 1999).

Potassium is an essential mineral that works to maintain the body’s water and acid balance. As an important electrolyte, it plays a role in transmitting nerve impulses to muscles, in muscle contraction and in the maintenance of normal blood pressure. The daily requirement of potassium is approximately 2 000 mg and, while frank deficiency of potassium is rare, there is some concern that a high sodium-to-potassium intake ratio may be a risk factor for chronic disease. Increased consumption of citrus fruits and juices is a good means of increasing potassium intake. One medium orange and one 225 ml glass of orange juice provide approximately 235 mg and 500 mg of potassium, respectively (Whitney and Rolfes, 1999).

These naturally occurring compounds found in plants have a wide range of physiological effects and may help to protect against various chronic diseases, including cancer and heart disease. The wide variety and number of known phytochemicals continue to grow, as does understanding of their role and importance in the diet (Steinmetz and Potter, 1991). Several classes of phytochemicals, including monoterpenes, limonoids (triterpenes), flavanoids, carotenoids and hydroxycinnamic acid, have been isolated from citrus. The possible anticarcinogenic mechanisms of phytochemicals include their antioxidant capabilities, their effects on cell differentiation, an increased activity of the enzymes that detoxify carcinogens, an altered colonic milieu, and the blocking of nitrosamines. The regular intake of a varied mix of phytochemicals is only possible through the consumption of plant-based foods, such as citrus, as part of the normal diet.

Health Benefit of Citrus Fruits: Alkalizing

Have you heard of the health benefits of an alkalizing diet? If not, read up, because this is an important topic. I could write another entire article on this, but here are the basics.

Alot of foods we eat make the body more acidic. Meat for example is acidic, processed foods, processed cheese, breads, sugar, cereals and coffee are acidic. Your body functions better when it is slightly alkaline.

Alkalizing foods include fresh fruits and vegetables. It may seem odd that lemon is alkalizing since it tastes acidic, but it’s how your body processes the lemon. The end product after metabolizing make it alkaline. Lists of acidic and alkalizing foods are available on the Internet. One such list: Acid-Alkaline Food Chart.

Bottom line, citrus fruits are good for the body. Wheather you juice them or eat them, get your fresh citrus fruit regularly. It’ll do your body good.

Thank you again for reading and please let me know what you think of this article by commenting below.

Note: If you’re diabetic, have a serious medical condition or take medication please check with your healthcare professional. Oranges have a lot of sugar in the juice and grapefruit juice doesn’t mix with some medications. It only takes a phone call to check.

Sources for this article include:

Food, Nutrition and Agriculture

Acid-Alkaline Food Chart

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Rich Donahue

I am a natural health enthusiast and hold a Bachelor's Degree in Natural Health from the Sandy Hill Institute for Natural Sciences. My website PRIME Juicers is dedicated to people who enjoy juicing and want to improve their health and lose weight by juicing fresh fruits and vegetables. I also write about blending, nutrition and natural health. Please join me and have fun juicing! (I may be an affiliate for products that I recommend. If you purchase those items from my links I will earn a commission. You will not pay more when buying a product through my link.)

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26 Responses

  1. very useful information.fruits juicing is very helpful for our health..but we should check first our body digestive system and then take any diet plan..
    Organic Store recently posted…Why Choose Organic Spices?My Profile

  2. Sauna Girl says:

    Good article. Juicing has become a large part of my health plans. It is interesting that fruits can be alkalizing – but sometimes they can.

  3. Tank Tops says:

    Thanks for the post. I agree with the other comment, we should have to check first our body digestive system and our body type then take any diet plan.

  4. Evy Febria says:

    hello rich, that’s a very good explanation and research about citrus..thanks and keep posting 🙂
    Evy Febria recently posted…Resep Oseng Tempe Plus Kacang PanjangMy Profile

  5. Cipto Junaedy says:

    the fruit that you get in your local market and the fruit you can buy online but the citrus you buy from the Indian River district is special. Once you taste the freshness of the oranges, grapefruits or tangerines you will instantly notice how much richer, sweeter and fresh tasting Indian River citrus tastes. Thanks for your sharing #ciptojunaedy
    Cipto Junaedy recently posted…Unit Link Terbaik di Indonesia Commonwealth Life Investra LinkMy Profile

  6. Breeanne Martin says:

    Great post and comments. I love doing alkalizing diets. They cleanse and help lose weight quickly. This would be good for anyone.

  7. Citrus fruits are very good for health. Thanks for the useful information and introducing me to the term Alkaling.

  8. Alysha says:

    Citrus Juicing always better for health but I didn’t know that it can use on diet. Specially I never heard before about alakaline diet. But now i know what can it to for health. Thanks for sharing this.

  9. Erwin says:

    Hi Mr. Rich,

    Fruit juice is a beverage that is definitely healthy for all of us, as long as it is free of artificial sweeteners, and harmful chemicals.
    Erwin recently posted…Shaun T Insanity Workout DVD ReviewsMy Profile

  10. Tariqul says:

    Alkaline is always better for healthy body but more alkaline can bring bad effect on body. But acidic foods good are not for healthy body but it better for increase stamina. Thanks for your informative post.
    Tariqul recently posted…Why You Should Be Juicing With An Orange SqueezerMy Profile

  11. Marsha54

    Sea Veggies for a Healthy Libido. Sea vegetables are high in B vitamins, which help produce testosterone. Their manganese, iodine and selenium effect mood and metabolism in a good, good way.Healthy libido

  12. stacy says:

    I was just reading about the acid/alakaline of foods. It appears wherever there is disease or inflammation, there is acidity. Thanks for sharing this info.
    stacy recently posted…Paleo Cookies and TreatsMy Profile

  13. Tariqul says:

    Hello Rich, I personally like citrus juicing most than others in summer season. After reading your blog I became angry to drink juice. I didn’t knew all this information about citrus juice. Thanks for your informative information.
    Tariqul recently posted…How 3 Simple Steps Can Lead to A Healthier and Thinner You!My Profile

  14. Good thing I have no allergy whatsoever on citrus fruits.
    Aras Androck recently posted…NubriMy Profile

  15. Chris says:

    Hi Rich,

    I didn’t heard about alkalizing diet before. I knew that a lot of foods are acidic, but i didn’t know actually how to combat this. I am waiting for new updates about this diet. Thanks
    Chris recently posted…Sweet Almond Oil for HairMy Profile

  16. Andrew says:

    Thank you for teaching us about the benefits of juicing fruits. I really learned a lot and appreciate that there are great ideas and people like you here. Thanks for sharing,
    Andrew recently posted…Cuisinart CCJ-100 Citrus Pro JuicerMy Profile

  17. Health Blushon

    yeah citrus fruits juice is very yummy and energetic. but some people can’t drink it due to citrus taste which attacks on their throat and they have cough from it. but personally i like it so much
    Health Blushon recently posted…Shaving Secrets – 5 Astonishing Ways to Stop Bleeding From A CutMy Profile

  18. ricki says:

    every good things always have some negative effects. citrus fruits are the examples. Although those contain many nutrients for the body, it’s have no benefits if somebody with some intolerance eat the fruits. Just like you said, it’s better to check ourself first before include the fruits into our daily diet 🙂
    ricki recently posted…No allergies With Dairy Free LivingMy Profile

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