Citrus fruits accompany us through almost every Israeli winter: Orange, mandarin, grapefruit, lemon and clementine. They are all colorful, fragrant, refreshing, and most importantly: Especially rich in vitamin C. So rich, that just one citrus fruit can provide twice or more the recommended daily amount.
The timing is also perfect. Precisely in the winter season, when colds and viruses are all around, and we feel less inclined to eat cold salads, citrus fruits reach their peak juiciness.
Why is vitamin C so important?
Vitamin C is one of the most active and essential vitamins in the body:
• Strengthening the immune system: It is involved in the activity of immune system cells and their ability to fight bacteria and viruses.
• Maintaining the skin and preventing wrinkles: Vitamin C is essential for the production of collagen, the protein responsible for skin elasticity and appearance.
• Reducing inflammation in the body: Vitamin C is a powerful antioxidant that helps neutralize free radicals.
• Aiding iron absorption: Especially iron from plant sources, which is why it is recommended to combine a citrus fruit with vegetarian dishes.
• Reducing fatigue and improving general well-being: A lack of vitamin C may cause fatigue and a feeling of weakness.
In the winter, when we eat fewer fresh vegetables and are busy with a hectic routine, citrus fruits are an accessible, tasty and healthy solution for strengthening the body.
What is the difference between the citrus fruits?
All citrus fruits contain a high amount of vitamin C, but each one brings its own unique benefits:
Orange
The classic and beloved fruit. Especially rich in vitamin C, antioxidants, and flavonoids that help reduce inflammation. The orange is also rich in dietary fiber, as long as it is eaten whole and not only as a glass of juice.
Clementine / Mandarin
Considered “easy to digest,” sweet and soft, and very suitable for children. It contains slightly more vitamin A compared to oranges, good for the skin and vision, and a nice amount of fiber.
Lemon
Excellent for strengthening the immune system, adds flavor to any dish, and helps increase iron absorption.
Lemon also helps reduce bloating and encourages drinking, simply because it makes water taste better.
Note that since it is used in relatively small amounts, it cannot cover the daily vitamin C requirement for an adult.
Grapefruit
The uniqueness: Grapefruit contains a substance called naringin, which slows the breakdown of medications in the liver. Therefore, for people taking cholesterol-lowering drugs from the statin family, and other medications for heart disease and blood pressure, grapefruit may cause an increase in drug levels in the blood and side effects.
Clear guidance: If you are taking medication for heart or cholesterol, do not eat grapefruit and do not drink grapefruit juice. Doctors and pharmacists explicitly mention this — it is a combination that must not be ignored.
Alongside this, grapefruit is healthy, low in calories, and very filling, making it very suitable for a diet for those who do not take such medications.
Pomelo / Sweetie
Despite the slight bitterness, pomelo and sweetie are not included in grapefruit’s medication warning.
The pomelo is large, sweet, and contains the highest amount of fiber compared to other citrus fruits. These fibers contribute to satiety and proper digestive function.
Vitamin C levels are good, but slightly lower than in oranges and lemons.
So what should you choose? Orange, mandarin, grapefruit, or lemon?
There is no “better” citrus fruit. They are all rich in vitamin C and antioxidants, all are healthy, and most are low in calories and high in fiber.
The only rule that matters is medical, and only regarding grapefruit and those who take medication for heart and cholesterol.
Citrus fruits are one of the simplest and healthiest tools to maintain the body during winter. They are available, tasty, filling, and support our immune system, skin and energy.
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