Diet and Nutrition 2022

6 main benefitsícios of ciítric fruits for he althúde

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6 main benefitsícios of ciítric fruits for he althúde
6 main benefitsícios of ciítric fruits for he althúde

Citrus fruits, such as oranges or pineapples, promote benefits, mainly for the formation and maintenance of the he alth of cells throughout the body, this is because citrus fruits are rich in vitamin C, which is an essential component in formation of collagen, for example, a protein that gives elasticity and firmness to the skin.

In addition, citrus fruits also strengthen the immune system, they are important to prevent diseases such as scurvy, and to increase iron absorption, thus helping to fight anemia.

Therefore, the main he alth benefits of citrus fruits are:

  1. Improve the functioning of the immune system, since vitamin C favors the activity of cells responsible for the immune response;
  2. Combats anemia, as it favors the absorption of iron in the intestine;
  3. Maintains beautiful and he althy skin, as they are rich in antioxidants, preventing damage caused by free radicals to cells;
  4. Help you lose weight, because they have few calories;
  5. Reduce constipation,as they are rich in fiber;
  6. They improve the body's hydration, as they are rich in water.

Despite all the benefits of citrus fruits, those who have esophageal inflammation should avoid these fruits, as they can worsen pain. In these cases, it is recommended to consume foods with less amount of vitamin C, such as avocado, apricot, pumpkin or zucchini, for example, to get the necessary amount of vitamin C for the body, without harming the inflammation of the esophagus.

List of citrus fruits

Citrus fruits are all those that have a high amount of ascorbic acid, which is vitamin C and which is responsible for the acidic taste of these fruits. Some examples of citrus fruits are:

  • Orange,
  • Tangerine,
  • Lemon,
  • Lime,
  • Strawberry,
  • Kiwi.

A serving of 100 g of strawberries or 1 glass of fresh orange juice a day, for example, is enough to meet the body's daily requirement of vitamin C, which for a he althy adult is 60 mg.

The best way to eat citrus fruits is natural, without any processing, because vitamin C is spoiled by light, air and heat. Citrus juices should be placed in the fridge in a dark jar and covered, for example, to prevent the vitamin C from spoiling.Cakes with citrus fruits, such as orange cake, no longer have vitamin C because when going in the oven the heat destroys the vitamin. Discover other foods rich in vitamin C.

Citrus fruits in pregnancy and breastfeeding

Citrus fruits during pregnancy and breastfeeding help a woman to ingest the necessary amount of vitamin C for the body, which is higher during pregnancy and breastfeeding.

Pregnant women need 85 mg of vitamin C per day and breastfeeding women need 120 mg daily, which are easily achieved with 2 servings of citrus fruits of 100 g, such as oranges and kiwis, for example.

Since citrus fruits have fiber, they can cause abdominal discomfort in the baby. If the mother sees changes in the baby when eating citrus fruits, she can choose other foods that are sources of vitamin C, such as bananas and carrots, for example.

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