What Happens to Your Body When You Eat Citrus Fruits

Citrus fruits offer antioxidants, anti-inflammatory, and immune-boosting properties, making them a healthy addition to your diet. Some evidence suggests they may also reduce the risk of certain health conditions.

1. Your Immune System Gets Stronger

Citrus fruits will not entirely prevent you from catching a cold, but they may help your immune system fight it faster, thanks to their high vitamin C content.

Research shows that people who consumed vitamin C supplements experienced reduced duration and severity of cold symptoms.

2. You Hydrate and Absorb Nutrients More Efficiently

Whether you consume it juiced or whole, citrus fruits provide good hydration.

Citrus fruits’ high vitamin C content also supports iron absorption. Pairing citrus and high-iron foods can help your body make the most of these nutrients.

3. Your Blood Sugar Stabilizes

Oranges are low-GI foods. The glycemic index (GI) measures how carbohydrates raise glucose levels in the blood (blood sugar). If you have diabetes, eating foods low on the glycemic index can ensure that your blood sugar rises slowly, helping you manage your diabetes.

Under 50 is considered a low glycemic food—an orange has a GI of 43.

4. You May Reduce Your Risk of Kidney Stones

Researchers suspect citrus fruit juices may protect against kidney stones because of their citrate content, one of the strongest inhibitors of stone formation.

Studies have had mixed results on the role of citrus in preventing kidney stones. In a review of three studies, research showed that grapefruit juice increased the risk of urinary stones, while orange juice decreased the risk. However, smaller prospective clinical studies did not demonstrate an increased risk with grapefruit juice.

5. Your Risk of Some Cancers Decreases

Some evidence suggests citrus fruits may have a protective effect against cancer. Specifically, that citrus fruit was negatively associated with the following types of cancer:

• Lung cancer
• Esophageal cancer
• Gastric (stomach) cancer
• Bladder cancer
• Breast cancer
• Oral cancer
• Pancreatic cancer

6. You Get a Heart Health Boost

Research has found that citrus fruits help protect against heart disease. Specifically, the flavonoids in citrus fruits protect against:

• Oxidative stress (too many free radicals in the body)
• Inflammation
• Diabetes
• Dyslipidemia (abnormal level of blood lipids)
• Endothelial dysfunction (narrowing of blood vessels)
• Atherosclerosis (plaque build-up in artery walls)

As a result, researchers have found that these citrus flavonoids are associated with improved cardiovascular (heart) outcomes.

7. Your Brain is Protected Against Disease

Flavanones in citrus fruits may have neuroprotective potential. One study found citrus fruits may have a protective effect against the following:

• Depression
• Dementia
• Schizophrenia
• Stroke

While not entirely established, researchers say emerging human studies indicate future potential.

What Are Citrus Fruits?

There are many varieties of citrus fruits, including:

• Oranges (mandarins, sweet, sumo, conventional, and moro or blood oranges)
• Limes
• Lemons
• Grapefruit
• Yuzu
• Citron
• Sudachi
• Pomelos
• Kumquats
• Tangelos (tangerine-grapefruit hybrid, also called Ugli fruit)

Citrus fruits are commonly eaten raw or juiced. However, you can also preserve them through canning.

Nutrition

Citrus fruits are packed with immune-boosting nutrients, including:

• Vitamin C: A medium-sized orange contains 53 grams (g) of vitamin C, supporting immune health, skin health, and iron absorption. It also acts as an antioxidant, protecting your cells from damage.
• Flavonoids: Citrus fruits are also packed with flavonoids, a plant-based nutrient (phytonutrient) that provides anti-inflammatory and antioxidant benefits.
• Fiber: A medium-sized orange contains 2.4 g of fiber, a critical element in your diet because it helps you feel full, aids digestion, and prevents constipation.
• Potassium: Potassium is an essential mineral that helps the body’s cells function. Adults need 2,300–3,400 mg of potassium a day. An orange contains 181 milligrams (mg) of potassium.

Risks and Downsides of Citrus Fruits

While citrus fruits’ benefits are plentiful, there are some risks associated with them, such as:

• May lead to cavities: The high acid content and sweetness can affect tooth enamel and lead to cavities.
• Grapefruit may interact with certain medications: Many drugs are metabolized by an enzyme called CYP3A4. Grapefruit juice can block this process in the intestines, resulting in too much of the drug entering your body.
• May spike blood sugar: When fruits are juiced, they are absorbed more quickly, leading to a faster spike in blood sugar. One study found that consuming fruit juices was associated with an increased risk of type 2 diabetes.
• Allergies: While uncommon, citrus allergies are possible. Symptoms may include itching skin or mouth, a runny nose, and sneezing. More serious, life-threatening allergies, called anaphylaxis, can also occur.