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The Facts behind Citrus Nutrition: Oranges, Grapefruit, Lemons & Limes
by oranges.com
Citrus fruits are a rich source of vitamins, minerals and dietary fiber that are essential for normal growth and development as well as your overall nutritional well-being.
Eating the necessary vitamins, minerals and other nutrients that enhance one's total wellness through raw and natural foods assures an optimal balance of nutrients, rather than running the risk of excess through the use of supplements. Increased levels of stress suppress the body's immune function, and during these times it is important to feed stress-related cravings with healthy foods that help build the immune system. A healthy lifestyle and diet works as preventative care for both men and women. Prevention through a diet with plenty of vegetables and fruits, like oranges, that contain heart-healthy nutrients such as Vitamin C, folate, pectin, potassium and phytochemicals is essential. Various studies have shown that eating 8 - 10 servings of fruits and vegetables lowers blood pressure readings comparable to the use of high- blood pressure medication. Studies have also shown that show that people who eat citrus fruit such as lemons, grapefruit, oranges and other whole foods, tend to eat less at subsequent meals, compared to people who eat more calorie-dense foods such as chips, snack crackers, desserts or candy. Following a balanced diet that includes plenty of citrus fruit along with regular exercise is an excellent way to maintain good health. Here are the nutrition breakdowns of the three main essential citrus fruits; oranges, grapefruit, lemons/limes:
Oranges (Citrus sinensis), Fresh
Nutritive Value per 100 g =
Grapefruit (Citrus paradisi), Fresh
Nutritive Value per 100 g. =
Lemon (Citrus limon), fresh, without peel
Nutrition Value per 100 g =
Eating the necessary vitamins, minerals and other nutrients that enhance one's total wellness through raw and natural foods assures an optimal balance of nutrients, rather than running the risk of excess through the use of supplements. Increased levels of stress suppress the body's immune function, and during these times it is important to feed stress-related cravings with healthy foods that help build the immune system. A healthy lifestyle and diet works as preventative care for both men and women. Prevention through a diet with plenty of vegetables and fruits, like oranges, that contain heart-healthy nutrients such as Vitamin C, folate, pectin, potassium and phytochemicals is essential. Various studies have shown that eating 8 - 10 servings of fruits and vegetables lowers blood pressure readings comparable to the use of high- blood pressure medication. Studies have also shown that show that people who eat citrus fruit such as lemons, grapefruit, oranges and other whole foods, tend to eat less at subsequent meals, compared to people who eat more calorie-dense foods such as chips, snack crackers, desserts or candy. Following a balanced diet that includes plenty of citrus fruit along with regular exercise is an excellent way to maintain good health. Here are the nutrition breakdowns of the three main essential citrus fruits; oranges, grapefruit, lemons/limes:
Oranges (Citrus sinensis), Fresh
Nutritive Value per 100 g =
Principle | Nutrient Value | % Recommended Daily Allowance |
---|---|---|
Energy | 47 Kcal | 2.5% |
Carbohydrates | 11.75 g | 9% |
Protein | 0.94 g | 1.5% |
Total Fat | 0.12 g | 0.5% |
Cholesterol | 0 mg | 0% |
Dietary Fiber | 2.40 g | 6% |
Vitamins |
||
Folates | 30 µg | 7.5% |
Niacin | 0.282 mg | 2% |
Pantothenic acid | 0.250 mg | 5% |
Pyridoxine | 0.060 mg | 4.5% |
Riboflavin | 0.040 mg | 3% |
Thiamin | 0.100 mg | 8% |
Vitamin C | 53.2 mg | 9% |
Vitamin A | 225 IU | 7.5% |
Vitamin E | 0.18 mg | 1% |
Vitamin K | 0 µg | 0% |
Electrolytes |
||
Sodium | 0 mg | 0% |
Potassium | 169 mg | 3.5% |
Minerals |
||
Calcium | 40 mg | 4% |
Copper | 39 mcg | 4% |
Iron | 0.10 mg | 1% |
Magnesium | 10 mg | 2.5% |
Manganese | 0.024 mg | 1% |
Zinc | 0.08 mg | 1% |
Phyto-nutrients |
||
Carotene- | 71 µg | -- |
Carotene- | 11 µg | -- |
Crypto-xanthin-ß | 116 µg | -- |
Lutein-zeaxanthin | 129 µg | -- |
Lycopene | 0 µg | -- |
Grapefruit (Citrus paradisi), Fresh
Nutritive Value per 100 g. =
Principle | Nutrient Value | % Recommended Daily Allowance |
---|---|---|
Energy | 42 Kcal | 2.3% |
Carbohydrates | 10.7 g | 8% |
Protein | 0.77 g | 0.01 |
Total Fat | 0.14 g | 0.01 |
Cholesterol | 0 mg | 0% |
Dietary Fiber | 1.70 g | 0.04 |
Phyto-nutrients |
||
Carotene- | 686 µg | -- |
Crypto-xanthin-ß | 73 µg | -- |
Folates | 13 µg | 0.03 |
Thiamin | 0.043 mg | 0.04 |
Vitamin C | 31.2 mg | 52% |
Vitamin A | 1150 IU | 38% |
Vitamin E | 0.13 mg | 1% |
Vitamin K | 0 µg | 0% |
Electrolytes |
||
Sodium | 0 mg | 0% |
Potassium | 135 mg | 3% |
Minerals |
||
Calcium | 22 mg | 2% |
Copper | 0.032 mg | 4% |
Iron | 0.08 mg | 1% |
Magnesium | 9 mg | 2% |
Manganese | 0.022 mg | 1% |
Phosphorus | 18 mg | 2.5% |
Lemon (Citrus limon), fresh, without peel
Nutrition Value per 100 g =
Principle | Nutrient Value | % Recommended Daily Allowance |
---|---|---|
Energy | 29 Kcal | 0.015 |
Carbohydrates | 9.32 g | 0.07 |
Protein | 1.10 g | 0.02 |
Total Fat | 0.30 g | 0.01 |
Cholesterol | 0 mg | 0% |
Dietary Fiber |
2.80 g | 0.07 |
Phyto-nutrients | ||
Carotene | 3 µg | -- |
Crypto-xanthin-ß | 20 µg | -- |
Lutein-zeaxanthin | 11 µg | -- |
Lycopene | 0 µg | -- |
Vitamin C | 53 mg | 88% |
Vitamin A | 22 IU | 1% |
Vitamin E | 0.15 mg | 1% |
Vitamin K |
0 µg | 0% |
Electrolytes |
||
Sodium | 2 mg | -- |
Potassium |
138 mg | 3% |
Minerals |
||
Calcium | 26 mg | 3% |
Copper | 37 µg | 4% |
Iron | 0.60 mg | 7.5% |
Magnesium | 8 mg | 2% |
Manganese | 0.030 mg | 1% |
Zinc | 0.06 mg | .5% |
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