Research has shown that people who consume five servings of fruits. And vegetables have a lower risk of dying from cancer, heart disease, and respiratory disease than others. Try adding more citrus fruits to your diet to help meet that goal.
Here are some ways you can eat more citrus fruits:สมัครสมาชิก UFABET
- Add citrus juice as a base for dressings or sauces.
- Pair citrus fruits with iron-rich foods like leafy green vegetables to maximize their nutritional benefits.
- Place a few lemon slices in your water to give it a subtle flavor.
- Try drinking juice with no added sugar or grating the zest on chicken, fish, or a salad to boost the flavor instantly.
1. Aids in Weight Loss
Citrus fruits deliver tons of juicy flavor with little to no fat, sodium or calories. Making them a good choice if losing weight is a goal. One small orange, for example, has 45 calories. These fruits are also rich sources of fiber, which can help you feel full for long periods, making them excellent snacks for weight loss.
2. Are a Source of Fiber
Experts advise consuming about 28 grams (g) of fiber daily, and citrus fruits can help you meet that goal. One orange serves up 2.3g of fiber, while a large tangerine has 2.1g.
Most of that fiber is pectin, which is a soluble fiber. Soluble fiber helps lower cholesterol and regulate blood sugar. The remaining fiber is insoluble, which adds bulk to your stool and regulates your bowel movements.
3. Have a Low Glycemic Index
Citrus fruits have relatively low glycemic index (GI) scores, meaning they do not spike your blood sugar as much as other foods. One orange has a low GI, while watermelon has a high GI of 70 and higher. The sugar from citrus fruit slowly releases into your bloodstream, offering you a steady feeling of energy without a crash later on.