If you’re like millions of other Americans, you’re probably searching for a way to eat a healthier diet. While you can always switch to a non-dairy diet or one of the popular diets like keto or paleo, you don’t have to do a total overhaul to get the nutrition that you need. All you need to do is add citrus fruits to your regular diet. If you haven’t thought about the nutritional benefits of these fruits, here are a few reasons to include them for breakfast, lunch, and dinner.
Fiber is ideal for digestive health and aiding in weight loss, but only about 13% of women and 4% of men get the suggested 28 grams of fiber today. So, if you’re in the majority and struggling to get the amount of fiber you need, citrus fruits are the easy answer. Just one orange has 2.3 grams of fiber while a small tangerine provides 1.6 grams. Paired with whole wheat, barley, garbanzo beans, and other grains, you can easily get the fiber your body needs.
In the grand scheme of weight loss, maintaining your weight, or just consuming foods that don’t jack up your calorie count, few foods are as good as citrus fruits. While many fruits are high in calories due to sugars, citrus fruits are surprisingly low-calorie. The calorie count for some of the most popular fruits include:
- One white grapefruit: 78 calories
- One pink grapefruit: 104 calories
- One medium orange: 62 calories
- One small clementine: 35 calories
- Juice from a single lemon: 12 calories
Numerous studies have shown that citrus fruits hold anti-carcinogenic properties. The flavonoids in citrus fruits may reduce the chance of certain types of cancers, including:
- Lung cancer
- Pancreatic cancer
- Breast cancer
- Esophageal cancer
- Stomach cancer
With just one citrus fruit a day, you can live a longer, more fruitful life without the fear or risk of cancerous illnesses.
In addition to staving off cancer, citrus fruits may also protect against certain degenerative brain diseases. Scientists believe that the flavonoids in citrus fruits may slow or even eliminate the inflammation of the brain often associated with Alzheimer’s, Parkinson’s, and dementia. Moreover, the citrus fruits may boost signals in the brain that make your mind perform even better.
While many kidney stones are caused by a lack of water in the system, some studies also show that a lack of citrate, which is found in citrus fruits, is part of the issue. By eating more citrus fruits, you ensure that you don’t get the pain associated with kidney stones.
At DLJ Produce we promote “Shop Local”. As you’re browsing the lines at your local grocer, we ask you to look for our label and enjoy the taste of fresh, crisp, and juicy fruits and vegetables delivered nationwide by our team 365 days a year.
Now that you see the benefits of adding citrus fruits to your diet, the next step is to find a place to get the freshest, juiciest, and most nutritious fruits available. While the supermarket is the logical place to shop, going to a local fruit stand will give you a better variety and fresher options. Plus, you can take comfort knowing that you’re supporting local growers and businesses.