目次:
- 目次
- 柑橘系の果物とは何ですか?
- 柑橘系の果物にはどのような栄養素が含まれていますか?
- 彼らは肌に何か利点がありますか?
- 1.お肌を若く見せます
- 2. Exfoliate Your Skin
- 3. Reduce Pigmentation
- Any Benefits For The Hair?
- 4. Prevent Hair Loss And Strengthen Hair
- 5. Fight Dandruff
- What Are The Benefits For Health?
- 6. Work Wonders For Weight Loss
- 7. Lower The Risk Of Stroke In Women
- 8. They protect against cancer
- 9. Maintain The Health Of Your Eyes
- 10. Aid In Lowering The Dosage Of Certain Drugs
- 11. Help Reduce Stress
- 12. Boost Immunity
- 13. Great Sources Of Soluble Fiber
- 14. Low In Calories
- 15. Reduce The Risk Of Kidney Stone Formation
- 16. Protect The Health Of Your Heart
- 17. Protect Your Brain
- 18. Have Low Glycemic Index
- 19. Help Shorten Colds
- 20. Packed With Potassium
- 21. Are Hydrating
- How Do I Select And Store Citrus Fruits?
- Selection
- Storage
- What Are The Side Effects Of Citrus Fruits?
- Helpful Tips
- References
柑橘系の果物には何かがあります。ピリッとした甘みとさわやかな香りが、世界中の人々に愛されています。南アジアで生まれたと信じられている柑橘系の果物は、今日世界中で入手可能です。これらの果物がとても人気がある理由は何ですか?調べるために読んでください。
目次
- 柑橘系の果物とは
- 柑橘系の果物に含まれる栄養素
- 彼らは肌に何か利点がありますか
- 髪のための任意の利点
- 健康のための利点は何ですか
- 柑橘系の果物を選択して保存するにはどうすればよいですか
- 副作用
- 役立つヒント
柑橘系の果物とは何ですか?
柑橘系の果物は、 ミカン 科の植物に属する樹木や低木によって生産される果物です。オレンジ、グレープフルーツ、レモン、ライムなどの果物が含まれます。それらはクエン酸含有量が高く、通常、種子を取り囲むジューシーで肉質の果肉を伴う円形または細長いものです。柑橘系の果物の皮は革のようで、その最外層は「皮」と呼ばれ、その風味のために多くのデザートの準備に使用されます。皮は白い海綿状の髄で覆われています。通常、柑橘系の果物は、皮をむいた後、セグメント(「リス」と呼ばれる)に分かれて見つけることができます。オレンジのスライスを口に入れる前に、白い髪のようなものを選んで知っていますか?それらは実際にそれが成長するにつれて果物に栄養を提供します。
もともとは、北東インド、ミャンマー、雲南(中国)の地域を含む東南アジアのごく一部に由来すると考えられていましたが、最近の研究によると、柑橘系の果物はもともとオーストラリア、ニューカレドニア、ニューギニア。
これらのジュースを含んだ果物は、消費する前に皮をむく必要があります。それらは生で食べることも、ジュースにすることもできます。また、ピクルスやマーマレードの製造にも使用されます。ライムなどの酸性の柑橘系の果物は、多くの料理の付け合わせとして提供され、カクテルの重要な成分でもあります。
柑橘系の果物は、おいしいだけでなく、栄養素の宝庫でもあります。
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柑橘系の果物にはどのような栄養素が含まれていますか?
オレンジ | グレープフルーツ | タンジェリン | |
重量 (g) | 131 | 236 | 84 |
エネルギー (kcal) | 62 | 78 | 37 |
繊維含有量 (g) | 3.1 | 2.5 | 1.7 |
アスコルビン酸 (mg) | 70 | 79 | 26 |
葉酸 (mg) | 40 | 24 | 17 |
カリウム (mg) | 237 | 350 | 132 |
柑橘系の果物は、多くの健康上の利点を提供する栄養素がぎっしり詰まっています。体重を気にし、カロリーを避けたい人は、柑橘系の果物はカロリーが非常に低いことを知って喜ぶでしょう。中型のオレンジには約60〜80 kcal、グレープフルーツには約90kcalが含まれています。
柑橘系の果物に含まれる単純な炭水化物は、ブドウ糖、ショ糖、果糖です。柑橘系の果物に含まれる食物繊維には、コレステロールと結合して体外に排出するのに役立つペクチンが含まれています。
柑橘系の果物が提供することで最も有名な栄養素の1つは、ビタミンC(アスコルビン酸)です。実際、ミディアムオレンジはこの驚くべき栄養素の1日の必要量の130%をあなたに与えることができます。柑橘系の果物によって提供される他の重要な栄養素には、葉酸、リコピン、カリウム、ビタミンB6、マグネシウム、ナイアシン、チアミン、および植物栄養素が含まれます。
それらは非常に多種多様な栄養素を含んでいるので、それらが私たちの健康、肌、そして髪にさまざまな利益をもたらすことは明らかです。それらが何であるかを知るためにただ読み続けてください。
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彼らは肌に何か利点がありますか?
柑橘系の果物は、ビタミンCの含有量が高いだけでなく、さわやかな香りでも知られています。これらの果物に含まれるクエン酸は、皮膚に存在するバクテリアやその他の病原菌を殺し、肌を新鮮で清潔に感じさせます。彼らはその香りのためにアロマセラピーの特別なスペースを占めています。
柑橘系の果物の驚くべき肌の利点は次のとおりです。
1.お肌を若く見せます
シャッターストック
When it comes to skin health, vitamin C (ascorbic acid) is right on top of the list of nutrients that you need to keep your skin looking young. Ascorbic acid is essential because it helps regenerate collagen, which maintains the elasticity of your skin. The consumption of citrus fruits becomes even more important here because not only does the amount of collagen reduce in our skin with aging but also because our body cannot naturally produce it (1), (2).
2. Exfoliate Your Skin
Grossed out by your clogged pores and all the dead skin on your face? Then, orange peels are here to your rescue! The coarse peel of this citrus fruit is filled with vitamin C, which is a great exfoliating and cleansing agent. It clears all old, dead skin cells and shrinks pores to leave your skin looking clear and glowing (3).
3. Reduce Pigmentation
Dark spots and pigmentation occur when your skin is exposed to the ultraviolet rays of the sun. The UV rays deplete the antioxidants in your skin, thus causing oxidative damage (4). The vitamin C in citrus fruits prevents pigmentation and UV-induced photodamage. For this purpose, you can either consume citrus fruits or apply their juice topically.
Any Benefits For The Hair?
Who doesn’t love soft, shiny, and long hair? The one nutrient that can help you achieve the hair of your dreams is vitamin C. And you know which fruits are filled to the brim with this magic nutrient? Citrus fruits, of course!
Some amazing hair benefits of citrus fruits include:
4. Prevent Hair Loss And Strengthen Hair
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Along with the host of other things that it does, vitamin C is also responsible for the production of collagen in your body. Collagen is the component that provides strength and structure to your hair and prevents it from breaking (5). So, load up on those vitamin C-rich citrus fruits as this nutrient is not naturally produced by our body.
5. Fight Dandruff
When applied to your hair, the acidic nature of lemon juice helps deep clean your scalp and get rid of all the dandruff. It also reduces the dullness in your hair and makes it look thicker and shinier (6).
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What Are The Benefits For Health?
Citrus fruits are low in calories and are beneficial for weight watchers and diabetics. Additionally, they do not contain any saturated fats or cholesterol that are oh-so-harmful to your health. Citrus fruits also help flush toxins out of your body.
Some of the other amazing health benefits of citrus fruits include:
6. Work Wonders For Weight Loss
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Citrus fruits like oranges and lemons, when paired with a low-calorie diet, work brilliantly in helping you lose weight. This is because aside from being low in calories, they also have a high water and fiber content that fills you up and prevents you from feeling hungry (7, 8).
7. Lower The Risk Of Stroke In Women
All you women out there, here’s some good news for you. A recent study conducted by Norwich Medical School has found that citrus fruits like orange and grapefruit contain components called flavanones that helped reduce the ischemic strokes in women by a staggering 19%. The lead author of this study, however, does urge people to consume citrus fruits as is (as opposed to drinking their juice) to ensure you obtain the maximum amount of flavanones from the fruits (9).
8. They protect against cancer
A study conducted at Harvard found that citrus fruits contain components like flavonoids, folate, carotenoids, and vitamin C that significantly reduce the risk of esophageal cancer (10).
Vitamin C and a specific flavonoid (nobiletin) found in citrus fruits are also supposed to be antiangiogenic. This means that they prevent the formation of new blood vessels that help in spreading the cancer to other areas of the body (11).
The risk of developing epithelial ovarian cancer was also found to be significantly lower in women who consumed citrus fruits, owing to the flavonones found in them (12).
According to the American Cancer Society, citrus fruits are especially helpful in lowering the risk of stomach cancer (13).
9. Maintain The Health Of Your Eyes
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We already know that citrus fruits are rich in vitamin C. But it’s interesting to note that this vitamin not only helps maintain the health of the blood vessels in your eyes, but it is also essential to reduce the risk of developing cataracts and age-related macular degeneration (which is the leading cause of blindness in people over the age of 55 in the Western world) (14).
10. Aid In Lowering The Dosage Of Certain Drugs
Grapefruit has long been associated with dangerous drug interactions due to its ability to slow down the metabolism of certain drugs, thus helping them remain in your system for much longer and increasing their side effects. The folks at the University of Chicago Medicine used this trait of grapefruit and harnessed it to create a positive result. They found that drinking a glass of freshly squeezed grapefruit juice along with the anti-cancer drug sirolimus helped magnify its effects threefold. This could potentially mean that the dosage of this drug can be reduced over time and the patient would, as a result, also have to suffer lesser side effects (15).
11. Help Reduce Stress
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Two major reasons for a rise in stress levels are the increase of the hormone cortisol (also known as the stress hormone) and a rise in blood pressure during high anxiety situations. The vitamin C found in citrus fruits works to combat both these issues and reduces stress (16).
12. Boost Immunity
Besides the vitamin C and vitamin B6 that they are most famous for, citrus fruits also contain many plant compounds such as flavonoids, carotenoids, and essential oils that are responsible for a majority of the health benefits associated with them (17).
The vitamin C found in citrus fruits is especially important as it is not only anti-inflammatory, antiviral, and antibacterial, but it also works to boost your immune system (18).
13. Great Sources Of Soluble Fiber
Citrus fruits are great sources of not just dietary fiber but soluble dietary fiber, which has many health benefits (19). This soluble dietary fiber has been found to be responsible for lower lipid levels and blood pressure, weight loss, improved blood glucose control, reduced inflammation, and improved immune function (20).
14. Low In Calories
For people who like to keep track of their calorie intake, citrus fruits are a great way to fill your stomach without taking in too many calories. Following are some citrus fruits along with their calorific content:
Orange: 84.6 cal (21)
Grapefruit: 73.6 cal (22)
Tangerine: 103 cal (23)
Lime: 20.1 cal (24)
15. Reduce The Risk Of Kidney Stone Formation
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Kidney stones form when the citrate levels in your urine drop. Drinking a few glasses of fresh lemonade throughout the day has been found to increase urinary citrate levels and reduce the risk of kidney stone formation (25), (26).
16. Protect The Health Of Your Heart
Citrus fruits contain phytomicronutrients like carotenoids and polyphenols (27). The frequent intake of these nutrients boosts heart health and protects against cardiovascular diseases (28).
17. Protect Your Brain
After just an eight-week trial, which involved making healthy older adults drink flavanone-rich orange juice, the component was found to have a significant positive effect on their cognitive function (29). This just goes to show that regular consumption of this marvelous fruit has the potential to protect our brain from neurodegenerative diseases.
18. Have Low Glycemic Index
According to the official glycemic index website, “ The glycemic index (or GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar (glucose) levels after eating. Foods with a high GI are those which are rapidly digested, absorbed and metabolised and result in marked fluctuations in blood sugar (glucose) levels. Low GI carbohydrates – the ones that produce smaller fluctuations in your blood glucose and insulin levels – is one of the secrets to long-term health, reducing your risk of type 2 diabetes and heart disease (30) .”
Citrus fruits have a low glycemic index that has been found to reduce the monthly average blood sugar levels, blood pressure, and coronary heart disease risk in type 2 diabetes patients (31).
19. Help Shorten Colds
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Sorry for bursting your bubble, but the vitamin C in citrus fruits does not help in curing colds completely, as it was once thought to do. However, eating a citrus fruit at the first sign of the sniffles can reduce the overall duration of the cold by a day (32).
20. Packed With Potassium
Citrus fruits are packed with the electrolyte potassium (33). The intake of potassium through citrus has been found to reduce blood pressure and the risk of stroke and coronary heart disease in adults. It also reduces the effects of age-related bone loss, renal disease, and kidney stones (34), (35). This potassium is also needed by our body to break down carbohydrates, build muscle, and maintain the regular electrical activity of the heart (36).
21. Are Hydrating
Grapefruit is about 90% water while orange is about 82% (37), (38). This super high water content of citrus fruits ensures that your thirst is fully quenched and you feel full without having to load up on calories.
While it sure is great that citrus fruits give you a wealth of nutrients, you need to keep in mind that you can obtain their benefits only if you select the right fruits at the market, store them properly, and eat them before they start rotting. Here’s what you need to do…
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How Do I Select And Store Citrus Fruits?
First things first, it’s important to note that citrus fruits do not continue to ripen after they have been plucked off the tree. So, it’s important that you pay close attention when picking your fruits at the supermarket. There are a few simple things that you can keep in mind when selecting any citrus fruits.
Selection
- Make sure the rind has no blemishes.
- Pick fruits that feel heavier in your hand as this means that they are juicier.
- Choose fruits that have smooth, finely textured peels as opposed to coarse, heavily dimpled ones.
- Avoid fruits that have tender spots, wrinkled skin, or that have started to rot.
- Go for citrus fruits that have a strong and sweet smell as they tend to be fresher and juicier.
Storage
- A lot of people believe that storing any food item in a Ziploc or an airtight plastic bag or container will help it stay fresher for longer. But that could not be further from the truth when it comes to storing citrus fruits. If you plan on storing your citrus fruits in the fridge, keep them in mesh bags that allow air to circulate and keep away the condensation that makes fruits soften faster. This way, they’ll stay fresh for about 2 to 3 weeks.
- If you prefer storing your citrus fruits on the counter, simply place them in a fruit basket in a well-ventilated place. This way, they will keep for about a week.
Citrus fruits are great and can benefit your health in a number of ways. But beware! They also come with their fair share of side effects. Read on to find out what they are.
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What Are The Side Effects Of Citrus Fruits?
- Fungi Growth
Citrus fruits are susceptible to fungal growth at the farm, during transportation, and even after being bought by the consumer. Some of these molds and yeasts can cause allergic reactions or infection or even grow and produce mycotoxins that can cause diseases. So, make sure you wash the fruit thoroughly before eating it and that you consume it within a few days of buying it.
- Digestive Problems
Some citrus fruits, like oranges, have high fiber content that can cause digestive problems like abdominal cramps and diarrhea.
- Biphenyl Toxicity
To prevent fungi growth, citrus fruits are often sprayed with biphenyl when being packaged. When consumed in acute quantities, this chemical can cause skin and eye irritation. It can also have toxic effects on your kidneys, liver, and central nervous system.
- Heartburn
People who regularly suffer from heartburn or have been diagnosed with gastroesophageal reflux disease (GERD) (also called acid reflux disease), are better off steering clear of citrus fruits as they have high acid content that can aggravate these problems.
- Drug Interaction
There are certain enzymes that are released by your body that help in breaking down medication. Citrus fruits contain some chemicals that could inhibit the release of these enzymes, thus allowing high levels of these medication to stay in your system and potentially exacerbating their side effects.
Citrus fruits are high in potassium. Anyone taking beta-blockers (that also work to increase the potassium levels in your body) should avoid citrus fruits because, in combination with this medication, they can sky-rocket the potassium levels in your body that cannot be easily brought down by their weakened kidneys.
Some citrus fruits, like grapefruit, can interact dangerously with certain medications like antibiotics, cardiovascular drugs, blood pressure medication, organ transplant rejection drugs, and cholesterol lowering drugs. This can lead to kidney failure, respiratory failure, gastrointestinal bleeding, and other such major complications. So, make sure you speak to your doctor about which citrus fruits you can safely consume.
You also need to be careful while consuming these fruits or their juices. Here are some things you need to keep in mind.
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Helpful Tips
- The best time to consume these fruits is in the morning on an empty stomach or after a light meal.
- Avoid drinking water after consuming citrus fruits as it might increase acidity in your stomach.
- Do not preserve citric fruits for a long time since the nutritional value reduces with extended shelf life. Opt for fresh fruits in your daily diet.
- Try eating the fruit along with its mesocarp (the white skin covering the individual segments) to gain the benefits of its fibrous content, which reduces constipation.
- Never include these fruits along with your meal because they could cause acidity and hinder digestion. You could have them a couple of hours before or after a meal.
So, you see, citrus fruits are the key to good health, beautiful skin, and strong hair. More reason to bite into the juicy delight of these amazing fruits!
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References
- “Aging- and photoaging-dependent changes of enzymic and nonenzymic antioxidants in the epidermis and dermis of human skin in vivo.” Seoul National University Hospital, Chongno-Gu, Seoul, Korea. 2001 November.
- “ Discovering the link between nutrition and skin aging.” Dessau Medical Center, Dessau, Germany. 2012 July.
- “Look 10 Years Younger In 8 Weeks: Age Defying Tips For A Youthful, Glowing & Healthy Skin.” 2014 July.
- “Mechanisms Regulating Skin Pigmentation: The Rise and Fall of Complexion Coloration.” University of Cincinnati College of Pharmacy, Cincinnati, USA. 2009 September.
- “Hair Loss And Diet.” University of Pennsylvania.
- “Handbook of Hair in Health and Disease.” 2012.
- “Orange juice allied to a reduced-calorie diet results in weight loss and ameliorates obesity-related biomarkers: A randomized controlled trial.”
Sao Paulo State University, Brazil. 2017 January.
- “Lemon Polyphenols Suppress Diet-induced Obesity by Up-Regulation of mRNA Levels of the Enzymes Involved in β-Oxidation in Mouse White Adipose Tissue.” Sugiyama Jogakuen University, Nagoya, Japan. 2008 October.
- “Dietary flavonoids and risk of stroke in women.” University of East Anglia, Norwich, UK. 2012 February.
- “Citrus Fruit Intake Substantially Reduces the Risk of Esophageal Cancer: A Meta-Analysis of Epidemiologic Studies.” Harvard University, Cambridge, USA. 2017 September.
- “Citrus Fruits shown to be Antiangiogenic and Reduce Risk for some Cancers.” EatToBeatCancer.
- “Intake of dietary flavonoids and risk of epithelial ovarian cancer.” University of East Anglia, Norwich, United Kingdom. 2014 August.
- “Can Stomach Cancer Be Prevented?” American Cancer Society. 2014 May.
- “Vitamin C.” American Optometric Association.
- “Grapefruit juice lets patients take lower dose of cancer drug.” Univerity of Chicago. 2012 August.
- “Eat Right, Drink Well, Stress Less: Stress-Reducing Foods, Herbal Supplements, and Teas.” University of California, Los Angeles, USA.
- “ Citrus fruits as a treasure trove of active natural metabolites that potentially provide benefits for human health. “ Beijing University of Chinese Medicine, Beijing, China. 2015 December.
- “Ascorbic acid: its role in immune system and chronic inflammation diseases.” Istituto di Ricovero e Cura a Carattere Scientifico, Italy. 2014 May.
- “Health Benefits of Fruits and Vegetables.” University of Minnesota, St. Paul. USA. 2012 July.
- “Lipid Lowering with Soluble Dietary Fiber.” University of California, Davis, USA. 2016 December.
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- “Limes, raw Nutrition Facts and Calories.” SELFNutritionData.
- “Dietary Manipulation With Lemonade to Treat Hypocitraturic Calcium Nephrolithiasis.” University of California, San Francisco, California. November 2005.
- “Dietary treatment of urinary risk factors for renal stone formation. A review of CLU Working Group.” Università Federico II Napoli, Italy. 2015 July.
- “Effects of Regular and Consequent Citrus Fruits Consumption on Vascular Protection.” University Hospital, Bordeaux, France. 2008 August.
- “Frequency of citrus fruit intake is associated with the incidence of cardiovascular disease: the Jichi Medical School cohort study.” Hamamatsu University School of Medicine, Higashi-ku, Hamamatsu, Japan. 2011 March.
- “Chronic consumption of flavanone-rich orange juice is associated with cognitive benefits: an 8-wk, randomized, double-blind, placebo-controlled trial in healthy older adults.” University of Reading, Reading, United Kingdom. 2015 January.
- “About Glycemic Index.” University of Sydney.
- “The relation of low glycaemic index fruit consumption to glycaemic control and risk factors for coronary heart disease in type 2 diabetes.” St Michael’s Hospital, Toronto, Canada. 2010 October.
- “Superfoods That Fight Colds.” Health. 2015 September.
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- “Potassium and health.” Purdue University, West Lafayette, USA. 2013 May.
- “Beneficial effects of potassium on human health.” University of London, London, UK. 2008 August.
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