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 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
Knowing the amount of citric acid in beverages may be helpful in therapeutic nutrition for previous kidney stone symptoms, especially in patients with hypochloratherapy. Citrate is a natural inhibitor of urinary crystals. Achieving the concentration of urinary therapeutic citrate is a clinical goal in the medical treatment of calcium kidney stones.
Drinks containing citric acid add to the total volume of urine, reduce calcium saturation and other crystals, and may increase urinary excretion of citrate. Information on the amount of citric acid in fruit juices and formulations on the market is not widely known. In our study, we evaluated the concentration of citric acid in various juices.Citric acid content from 21 commercial juices and water concentrates from three types of fruit was analyzed using ion chromatography.Lemon juice and lemon juice are rich sources of this substance, which contain 1.44 and 1.38 grams / watt of this substance. Lemon and lemon juice concentrates contain 1.10 and 1.06 grams / ounce of this substance. The citric acid content of available lemons and other water products varies widely, from 0.03 to 0.22 g / ounce.Conclusion: Lemon juice obtained from fresh fruits and lemon juice concentrates prepares more citric acid per liter compared to grapefruit juice. Orange juice is ready to be consumed, and orange juice is squeezed from the fruit and is grapefruit-like.
Twitter: aryanherbalsuk
says:
Hi Rich, I have also read your first part of the juicing topic and like the first one this part is also a top-notch.
I never knew about the benefits of the alkalizing diet. Thank you so much for sharing detailed information about Citrus fruit juicing, I would suggest keep sharing good information with us and stay healthy and make healthy.
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..
Twitter: primejuicers
says:
Thank you, great comment!
Rich Donahue recently posted…Juice Fast And Protein | Will I Get Enough Protein?
Good article. Juicing has become a large part of my health plans. It is interesting that fruits can be alkalizing – but sometimes they can.
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.
Twitter: primejuicers
says:
Thank you for commenting!
Rich Donahue recently posted…Simply Green Juice | Reboot With Joe Recipe
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 Panjang
Twitter: primejuicers
says:
Hi Evy,
Thank you! Best wishes!
Rich Donahue recently posted…Juicing Tips: Preparing Your Produce For Juicing
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
Great post and comments. I love doing alkalizing diets. They cleanse and help lose weight quickly. This would be good for anyone.
Citrus fruits are very good for health. Thanks for the useful information and introducing me to the term Alkaling.
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.
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.
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.
Twitter: primejuicers
says:
Hi Tariqul,
Thanks for commenting! Have a great day and happy juicing!
Rich Donahue recently posted…Spinach Carrot Apple Juice | Simple Recipes
Twitter: Marsha54
says:
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
Twitter: primejuicers
says:
Hi Marsha54,
Thanks for commenting. I haven’t had sea veggies in along time. Well, I had sushi a little while back with nori. I guess that counts 🙂 I know how nutritious they are and wish they were more readily available where I live. Thanks and best wishes!
Rich Donahue recently posted…Kale, Peach and Apple Juice | Simple Recipes
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 Treats
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.
Good thing I have no allergy whatsoever on citrus fruits.
Aras Androck recently posted…Nubri
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
Hi,
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
Twitter: healthblushon
says:
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
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 🙂
Twitter: primejuicers
says:
Hi ricki,
Thanks for commenting. Yes, and too much of anything can turn out badly for us. One way I moderate my intake of fruit juices is too dilute them a little with water. People on medication have to be careful of grapefruit, they can affect how well some medications work. Thanks again and best wishes!
Rich Donahue recently posted…Grape & Green | Kale, Spinach, Celery and Grapefruit
Twitter: Suryatejaswini5
says:
It was a great point ricki. Each fruit may be of several benefits but the point we need to remember is if our body suites that fruit are not .We can’t blame the fruit anymore……… 😛
Twitter: primejuicers
says:
Thank you Surya. I’m always interested in natural remedies. Best wishes!
Rich Donahue recently posted…48 Hour Juice Cleanse Recipes