Citrus fruits, oranges, tangerines, limes, lemons and grapefruits, are some of the most cultivated fruits in the world. From a nutritional point of view, citrus fruits are characterized by being a source of vitamins (vitamin C, folic acid, vitamin A...), minerals (potassium, with a slight diuretic effect) and antioxidants. Citrus fruits provide few calories but many essential nutrients, which is why the WHO recommends daily consumption of citrus.
Oranges are one of the most consumed fruits in the world. They belong to the Citrus genus of the Ruteaceae family. They contain a high amount of vitamins.
Of the orange varieties, the Persian orange, the navel orange, the Valencian orange and the blood orange stand out. Most varieties are hybrids produced from the species citrus maxima, citrus reticulata and citrus Médica. The country with the largest production of oranges is Brazil, followed by the United States and Mexico.
The mandarin also belongs to the Citrus genus of the Rutaceae family. They are smaller than oranges, more flattened in shape and have more grainy skin. This citrus comes from the tropical areas of Asia, especially China.
Its skin comes off easily and its pulp is very flavored.
The two most consumed varieties are the clementine and the satsuma. If the ripening time on the tree passes, the fruit loses quality. Its best time for consumption is from September to March. The citric acid and Vitamin C it provides helps us assimilate and fix calcium.
Both lime and lemon are citrus fruits of the Citrus genus and belong to the Ruteaceae family. There are numerous varieties: lunario, verna, waiter, verdelli, eureka, femminello, etc. They are grown in all tropical and subtropical regions of the world: Italy, Spain, Portugal, the United States, etc.
As lemons ripen, they transform, changing their composition and improving their quality.
Lemon juice is used alone or combined with other drinks. Its action is refreshing, astringent and slightly antibacterial. Citric acid is a disinfectant and enhances the action of vitamin C. The oils released by the lemon peel are used in baking and in the production of some drinks.
Also called grapefruit or pamplemusa, the grapefruit belongs to the Citrus genus of the Rutaceae family. There are two very different varieties. Both very aromatic; the white or common variety (with yellow flesh and bitter taste); and the pigmented variety (with reddish pulp and less acidic flavor).
They are consumed alone, in juice or in the preparation of sweets. The best time to consume them is between the months of October and March.
Antioxidants
The composition of citrus fruits, which combines vitamin C and photochemical substances, among others, makes them powerful antioxidants.
They take care of cholesterol
Citrus fruits help reduce cholesterol levels, thanks to certain substances (polymethoxylated flavones) present in the juice.
They promote the absorption of iron
They allow the body to better absorb the iron we get from other foods. Eating citrus fruits after a legume dish is a combination that helps combat iron deficiency anemia.
They fight constipation
They are also considered prebiotic foods, since they promote the growth of beneficial microorganisms for the colon, and improve intestinal transit. Its high fiber content makes citrus fruits allies in combating constipation.
Oranges
Water 87.1g
Calories 49
Proteins 1 g
Carbohydrates 12.2 g
Vitamin B1 0.1 mg
Vitamin B6 0.03 mg
Vitamin C 50 mg
Citric acid 980 mg
Oxalic acid 24 mg
Sodium 0.3 mg
Potassium 170 mg
Calcium 41 mg
Magnesium 10 mg
Manganese 0,02 mg
Hierro 0,4 mg
Copper 0.07 mg
Phosphorus 8 mg
Tangerines
Water 87g
Calories 46
Proteins 0.8 g
Carbohydrates 11.6 g
Vitamin B1 0.07 mg
Vitamin B6 0.06 mg
Vitamin C 31 mg
Sodium 2 mg
Potassium 110 mg
Calcium 40 mg
Magnesium 11 mg
Lemons
Water 90.1g
Calories 27
Proteins 1.1 g
Carbohydrates 8.2 g
Vitamin B1 0.04 mg
Vitamin B6 0.06 mg
Vitamin C 45 mg
Citric acid 3840 mg
Oxalic acid 24 mg
Sodium 6 mg
Potassium 148 mg
Calcium 26 mg
Magnesium 9 mg
Manganese 0,02 mg
Hierro 0,4 mg
Copper 0.07 mg
Phosphorus 8 mg
Pomelos
Water 88.4g
Calories 39
Proteins 0.68 g
Carbohydrates 9.8 g
Vitamin B1 0.04 mg
Vitamin B6 0.02 mg
Vitamin C 40 mg
Sodium 2 mg
Potassium 198 mg
Calcium 17 mg
Magnesium 10 mg
Malic acid 80 mg
Citric acid 1460 mg
Vitamin B6 0.02 mg
