Citrus

CITRUS

Consuming seasonal foods is one of the most appropriate behaviors for the nature of our body and constitutes one of the basic building blocks of the concept of “smart eating”.

The conditions in which seasonal foods are grown are the conditions we live in, and that’s why seasonal foods offer us the features we need and want our bodies to have. The cruciferous, citrus and onions grown in winter resist the harsh cold and almost reflect this acumen in their contents.

Although there are many types of citrus fruits, which are the most cultivated and consumed fruit species in the world, the most important species cultivated are; lemon, lime, bitter orange, sweet orange, tangerine, pomelo, grapefruit and bergamot.

All of these varieties are similar to citrus fruits such as orange, tangerine and lemon, which we are more accustomed to in the country, and they differ mostly only in terms of flavor.

In addition to the basic nutrients and properties it contains, citrus fruits are a type of functional food that can reduce the risk of disease and improve well-being and health with one or more beneficial target functions in the body; It shows positive health effects through naringenin, hesperidin, ascorbic acid, folic acid, fiber, pectin, potassium, magnesium, carotenoids and flavonoids in its composition.

Among these substances, hesperidin, which is unique to citrus fruits and isolated from the white part of citrus peels by the French chemist Lebreton in 1828, is the most important compound that gives citrus fruits antioxidant properties.

Now that we know citrus, we can start with its footnotes.

Contains lots of Vitamin C!

Among the main factors leading to chronic diseases and cancer, oxidative damage and inflammation come to the fore. This damage is prevented by protective substances that we call antioxidants, the most famous of these is vitamin C, which is called ascorbic acid in science. At the same time, except for the antioxidant activity of vitamin C; It also has important functions such as collagen synthesis, iron absorption and immune support. Since ascorbic acid, which is among the water-soluble vitamins, cannot be produced by the body, all the requirement must be taken from the foods. Citrus fruits are one of the most abundant sources of vitamin C. Tomatoes, papaya, green and red peppers, kiwi, strawberries, broccoli, parsley, arugula and rose hips are examples of other sources of vitamin C.

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Their shells are not garbage!

Not only the inside of citrus fruits, but also their peels are nature’s gift to us. After thoroughly washing and cleaning, you can turn it into powder into your teas in fresh and dry form; I say add citrus peels to your salads, yoghurts, artichokes, celery, and even your soups. As I mentioned above, hesperidin is found in the inner white part of the peel of citrus fruits. That’s why the most precious place is that white part of the fruit. One point I would like to warn here is that if we intend to use the shell, we should consume the shell after washing it with carbonated water.

Because the peels of fruits and vegetables are the place where the contact of the fruit with pesticides called pesticides is highest. Since the surfaces of all fruits and vegetables that come into contact with hands are a source of contamination, not only citrus fruits, this care must be given to all of them. In addition, carbonated water should be preferred instead of vinegar water for cleaning fruits and vegetables. Although vinegar water is effective in reducing the microorganism load, it cannot clean pesticide residues. Fruits and vegetables kept in carbonated water can be consumed after washing with plenty of water.

WASHING WATER FORMULA:When 10 g of baking soda (1 tablespoon) is added to 1 liter of water, the appropriate solution is prepared. Fruits and vegetables must be kept in this water for a minimum of 12 minutes.

It supports weight loss!

It supports weight loss by giving a feeling of satiety with its high fiber content. At the same time, studies show that individuals who take insufficient vitamin C have high body mass index, waist circumference and body fat percentage.

The enemy of bad cholesterol!

Citrus fruits contain plenty of antioxidants called flavonoids, which can neutralize free radicals and protect against heart disease. One of these flavonoids, hesperidin, is found only in citrus fruits and clinical studies show that this flavanoid in citrus fruits; It shows that it can improve blood flow through the coronary arteries and prevent the rise of LDL (bad) cholesterol, which is the first step in the formation of vascular plaques.

An insignificant potassium content!

We also need potassium mineral to maintain the water and mineral balance in the body, and citrus fruits are quite satisfactory in terms of potassium content. With this feature, citrus fruits; They play an important role in fluid regulation, mineral balance and preventing muscle contractions in the body.

Supports iron absorption!

Consuming citrus fruits helps the body to use (absorb) more iron mineral. Thanks to its high vitamin C content, it strongly improves iron absorption when consumed with iron-rich foods because vitamin C binds to iron in the digestive tract and is absorbed together with the Iron-vitamin C complex. You can create this complex with a simple method such as squeezing a lemon from citrus fruits containing vitamin C into a salad made from dark green leafy vegetables with high iron content.

Adds health to teas!

Lemon, which is very rich in vitamin C, reduces the negative effects of iron absorption when added to tea. For this reason, those who cannot give up tea despite iron deficiency may prefer tea with lemon. In addition, recently, citrus fruits have been dried and used as aroma and flavoring in herbal teas. This method reduced the use of sugar.

Those with reflux beware!

For those with gastro-oesophageal reflux disease, high-acid foods such as citrus fruits can cause heartburn and heartburn.

Citrus fruits are good.

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