today’s Citrus fruits spring from a few common ancestors but have since intermingled to create the varieties common today.
Grapefruit-Orange
Crostata
View Recipe
Spicy Citrus
Refresher
View Recipe
WHY JUICE? Drink fresh citrus juice on its own, or use it as a mixer for other drinks. It also can flavor baked goods and sauces. Using a juicer removes the most juice from the fruit and catches any seeds.
WHY IS IT HEALTHY? 100% citrus juices contain nutrients such as calcium, vitamin C and folate, although juices have less fiber than the whole fruit.
JUICING CITRUS
ZESTING CITRUS
WHY ZEST? Zesting, or shredding a small amount of the citrus peel, adds concentrated flavor to recipes without watering them down or adding bulk.
WHY IS IT HEALTHY? Citrus peels contain many nutrients, such as fiber. A lemon peel can have more than three times the amount of fiber as the fruit’s flesh.
ORANGES
Fennel and Beet Salad
Winter Citrus,
View Recipe
with Lemon Salsa
Sticky Citrus Salmon
View Recipe
with Blackened Chicken
Lemon Cacio e Pepe
View Recipe
LEMONS
GRAPEFRUITS
Dark Chocolate
and Blood Orange
Chia Pudding
View Recipe
FIGHT INFLAMMATION
Citrus fruits contain antioxidants such as flavonoids and carotenoids. Antioxidants neutralize chemicals known as free radicals, which can damage cells and DNA, causing inflammation.
SUPPORT IMMUNE SYSTEM
Citrus fruits are high in vitamin C, which can help boost your immune system. Vitamin C stimulates the formation of antibodies and white blood cells, which help your body fight off infections.
LOWER CHOLESTEROL
Unlike other produce, citrus fruits contain more soluble than insoluble fiber. Soluble fiber promotes digestive health and helps reduce constipation. Foods with soluble fiber can help lower LDL (or “bad”) cholesterol and blood glucose levels, reducing the risk of cardiovascular disease.
PROTECT AGAINST
CHRONIC ILLNESS
Eating citrus fruits, which contain essential nutrients such as vitamins, minerals, fiber and micronutrients, may help prevent some chronic diseases such as osteoporosis, cancer and age-related macular degeneration (blurring or loss of vision).
super source of vitamin C
Citrus fruits—which include lemons, limes, oranges, grapefruits and more—contain nutrients such as vitamin C, potassium and calcium. These nutrients can help reduce the risk of chronic conditions, including cardiovascular disease, strokes, some cancers and osteoporosis. Use citrus fruits, in flavor profiles from sweet to mouth-puckeringly sour, to boost the health benefits of your meals.
Key lime
mandarin orange
navel orange
pomelo
blood orange
sumo orange
lemon
Meyer lemon
Persian lime
grapefruit
Citrus fruits are especially high in vitamin C, but that’s not all! Citrus fruits contribute significant amounts of potassium, folic acid and fiber to our diets. They’re also wonderful sources of a variety of nutrient-boosting antioxidants.
citrus family tree:
it’s all relative
One cup of grapefruit has about 320 mg of potassium, which can help maintain healthy blood pressure. The recommended daily allowance of potassium is 2,600 to 3,400 mg for adults.
You can peel and eat grapefruit slices fresh (sprinkle with sugar or salt if desired to cut any bitterness) or use the juice or zest to flavor baked goods. Citrus slices also add freshness to savory meat and seafood recipes.
Grapefruits are available in red, pink and white varieties. White grapefruits are usually the most bitter, red is the sweetest, and pink falls in between, with a tangy-sweet flavor.
Pink and red grapefruits have beta carotene (a source of vitamin A) and lycopene, which has been linked to lower stroke risk.
Grapefruit membranes have pectin, a type of fiber that can help lower LDL cholesterol and act as a prebiotic, nurturing good gut bacteria. Peel and eat grapefruit in sections for the most benefits.
Fresh grapefruits can last
for up to a week at room temperature, and several weeks in the fridge. For best results, let grapefruits come to room temperature before eating.
Storing Grapefruits
LYCOPENE
POTASSIUM
USE
VARIETIES
PECTIN
Cara Cara
navel
blood
clementine
Grapefruit membranes have pectin, a type of fiber that can help lower LDL cholesterol and act as a prebiotic, nurturing good
gut bacteria. Peel and eat grapefruit
in sections for the most benefits.
Carotenoids
Flavonoids
Regularly drinking orange juice may help lower blood pressure due to antioxidants known as flavonoids that help protect against toxins.
Oranges can be eaten fresh or cut into slices or sections and cooked or baked. Drink the juice fresh or use it to flavor other dishes. Orange zest also can add strong orange flavor to recipes.
USE
Low in acid and aromatic with a tangy-sweet flavor.
It is named for the “navel”
or hole on the blossom
stem end.
navel
A type of navel orange, Cara Caras are seedless with pinkish-orange flesh. They taste sweet with a hint of cranberry or blackberry.
Cara Cara
One cup of orange slices has about 97 mg of vitamin C, which improves iron absorption from fruits and vegetables, and may help prevent iron deficiency.
VITAMIN C
A type of mandarin orange, clementines are smaller and sweeter than most oranges, with almost no bitter or sour flavor.
CLEMENTINE
With distinctive deep red fruit and juice, blood oranges are less tangy than other
varieties and more floral
or tart in flavor.
BLOOD
There are hundreds of types of oranges, but these are some of the most common.
VARIETIES
Lemons and oranges have folate (also known as vitamin B9), which helps red blood cell formation. Red blood cells carry oxygen from the lungs to the rest of the body.
FOLATE
Citric
Acid
The acid in lemons may aid digestion by supplementing stomach acid levels, which can decrease with age. Citric acid also may help prevent the formation of kidney stones.
Most grocery store lemons are Lisbon lemons, but you might also find Eureka lemons, which have a thicker skin that’s good for zesting.
Meyer lemons are a
hybrid of lemons and mandarin oranges.
VARIETIES
Lemon juice, zest and peel
add flavor to savory and sweet recipes. While most lemons are very acidic, Meyer lemons are the exception—the fruit is sweet enough to peel and enjoy raw.
USE
According to the University of Pittsburgh Medical Center, the calcium in lemons enhances bone strength, muscle function, hormone secretion and more.
CALCIUM
super source of vitamin C
One large orange can have nearly 98 mg of vitamin C. The National Institutes of Health recommends that most adults eat between 75 and 90 mg of vitamin C every day.
healthy
peels
healthy peels
Although eating fresh citrus fruits is a great way to enjoy some of their nutritional benefits, the peels (used for zest or garnishes) also have valuable nutrients, such as vitamin C, fiber, potassium, vitamin A and more.
Meyer lemons are
much sweeter and less acidic than other lemon varieties. Avoid substituting one for the other—it could completely change the flavor of the dish.
To segment blood oranges, carefully
cut between a section of the fruit and the membrane on both sides. Cut just to the center to remove the fruit.
limes, Key limes are a
Similar to regular
smaller than other
hybrid fruit. They’re
juice but a tarter,
limes and have less
Their bitterness helps
stronger citrus flavor.
natural go-to
making them a
balance sweeteners,
What are
Grapefruit
interaction with
can cause an
or drinking its juice
Eating a grapefruit
cholesterol,
blood pressure,
used to treat high
some medications
allergies and
safe serving sizes.
if you use any
Talk to your doctor
medications that
may be affected
by grapefruit for
recommended
and Medication
other conditions.
Key limes?
for dessert.
Most regular limes at the store are Persian limes. They’re tangy and acidic and can be substituted for Key limes and lemons.
today’s Citrus fruits spring from a few common ancestors but have since intermingled to create the varieties common today.
citrus family tree:
it’s all relative
the health benefits of your meals.
sweet to mouth-puckeringly sour, to boost
Use citrus fruits, in flavor profiles from
some cancers and osteoporosis.
cardiovascular disease, strokes,
the risk of chronic conditions, including
calcium. These nutrients can help reduce
nutrients such as vitamin C, potassium and
oranges, grapefruits and more—contain
Citrus fruits—which include lemons, limes,
super source of vitamin C
PROTECT AGAINST
CHRONIC ILLNESS
Eating citrus fruits, which contain essential nutrients such as vitamins, minerals, fiber and micronutrients, may help prevent some chronic diseases such as osteoporosis, cancer and age-related macular degeneration (blurring or loss of vision).
LOWER CHOLESTEROL
Unlike other produce, citrus fruits contain more soluble than insoluble fiber. Soluble fiber promotes digestive health and helps reduce constipation. Foods with soluble fiber can help lower LDL (or “bad”) cholesterol and blood glucose levels, reducing the risk of cardiovascular disease.
SUPPORT IMMUNE SYSTEM
Citrus fruits are high in vitamin C, which can help boost your immune system. Vitamin C stimulates the formation of antibodies and white blood cells, which help your body fight off infections.
FIGHT INFLAMMATION
Citrus fruits contain antioxidants such as flavonoids and carotenoids. Antioxidants neutralize chemicals known as free radicals, which can damage cells and DNA, causing inflammation.
Key lime
mandarin orange
navel orange
pomelo
blood orange
sumo orange
lemon
Meyer lemon
Persian lime
grapefruit
Citrus fruits are
especially high in vitamin C, but that’s not all! Citrus fruits contribute significant amounts of potassium, folic acid and fiber to our diets. They’re also wonderful sources of a variety of nutrient-boosting antioxidants.
super source of vitamin C
One large orange can have nearly 98 mg of vitamin C.
The National Institutes of Health recommends that most adults eat between 75 and 90 mg of vitamin C every day.
healthy peels
healthy peels
Although eating fresh citrus fruits is a great way to enjoy some of their nutritional benefits, the peels (used for zest or garnishes) also have valuable nutrients, such as vitamin C, fiber, potassium, vitamin A and more.
To segment blood oranges, carefully
cut between a section of the fruit and the membrane on both sides. Cut just to the center to remove the fruit.
Dark Chocolate
and Blood Orange
Chia Pudding
View Recipe
Cara Cara
blood
clementine
navel
There are hundreds of types of oranges, but these are some of the most common.
VARIETIES
Fennel and Beet Salad
Winter Citrus,
View Recipe
ORANGES
Key limes?
What are
for dessert.
natural go-to
making them a
balance sweeteners,
Their bitterness helps
stronger citrus flavor.
juice but a tarter,
limes and have less
smaller than other
hybrid fruit. They’re
limes, Key limes are a
Similar to regular
Spicy Citrus
Refresher
View Recipe
Most regular limes at the store are Persian limes. They’re tangy and acidic and can be substituted for Key limes and lemons.
GRAPEFRUITS
Grapefruit-Orange
Crostata
View Recipe
and Medication
Grapefruit
safe serving sizes.
recommended
by grapefruit for
may be affected
medications that
if you use any
Talk to your doctor
other conditions.
allergies and
cholesterol,
blood pressure,
used to treat high
some medications
interaction with
can cause an
or drinking its juice
Eating a grapefruit
WHY JUICE? Drink fresh citrus juice on its own, or use it as a mixer for other drinks. It also can flavor baked goods and sauces. Using a juicer removes the most juice from the fruit and catches any seeds.
WHY IS IT HEALTHY? 100% citrus juices contain nutrients such as calcium, vitamin C and folate, although juices have less fiber than the whole fruit.
WHY ZEST? Zesting, or shredding a small amount of the citrus peel, adds concentrated flavor to recipes without watering them down or adding bulk.
WHY IS IT HEALTHY? Citrus peels contain many nutrients, such as fiber. A lemon peel can have more than three times the amount of fiber as the fruit’s flesh.
JUICING CITRUS
ZESTING CITRUS
LEMONS
with Blackened Chicken
Lemon Cacio e Pepe
View Recipe
with Lemon Salsa
Sticky Citrus
Salmon
View Recipe
Meyer lemons are
much sweeter and less acidic than other lemon varieties. Avoid substituting one for the other—it could completely change the flavor of the dish.
Citric Acid
The acid in lemons may aid digestion by supplementing stomach acid levels, which can decrease with age. Citric acid also may help prevent the formation of kidney stones.
Lemons and oranges have folate (also known as vitamin B9), which helps red blood cell formation. Red blood cells carry oxygen from the lungs to the rest of the body.
FOLATE
According to the University of Pittsburgh Medical Center, the calcium in lemons enhances bone strength, muscle function, hormone secretion and more.
CALCIUM
Lemon juice, zest and peel add flavor to savory and sweet recipes. While most lemons are very acidic, Meyer lemons are the exception—the fruit is sweet enough to peel and enjoy raw.
USE
Most grocery store lemons are Lisbon lemons, but you might also find Eureka lemons, which have a thicker skin that’s good for zesting. Meyer lemons are a
hybrid of lemons and mandarin oranges.
VARIETIES
Oranges can be eaten fresh or cut into slices or sections and cooked or baked. Drink the juice fresh or use it to flavor other dishes. Orange zest also can add strong orange flavor to recipes.
USE
Grapefruit membranes have pectin, a type of fiber that can help lower LDL cholesterol and act as a prebiotic, nurturing good
gut bacteria. Peel and eat grapefruit
in sections for the most benefits.
Carotenoids
Flavonoids
Regularly drinking orange juice may help lower blood pressure due to antioxidants known as flavonoids that help protect against toxins.
A type of navel orange,
Cara Caras are seedless with pinkish-orange flesh. They taste sweet with a hint of cranberry or blackberry.
Cara Cara
Low in acid and aromatic with a tangy-sweet flavor. It is named for the “navel” or hole on the blossom stem end.
navel
A type of mandarin orange, clementines are smaller and sweeter than most oranges, with almost no bitter or sour flavor.
CLEMENTINE
With distinctive deep red fruit and juice, blood oranges are less tangy than other varieties and more floral or tart in flavor.
BLOOD
One cup of orange slices has about 97 mg of vitamin C, which improves iron absorption from fruits and vegetables, and may help prevent iron deficiency.
VITAMIN C
Fresh grapefruits can last
for up to a week at room temperature, and several weeks in the fridge. For best results, let grapefruits come to room temperature before eating.
Storing Grapefruits
Grapefruits are available in red, pink and white varieties. White grapefruits are usually the most bitter, red is the sweetest, and pink falls in between, with a tangy-sweet flavor.
VARIETIES
Grapefruit membranes have pectin, a type of fiber that can help lower LDL cholesterol and act as a prebiotic, nurturing good gut bacteria. Peel and eat grapefruit in sections for the most benefits.
PECTIN
LYCOPENE
Pink and red grapefruits have beta carotene (a source of vitamin A) and lycopene, which has been linked to lower stroke risk.
You can peel and eat grapefruit slices fresh (sprinkle with sugar or salt if desired to cut any bitterness) or use the juice or zest to flavor baked goods. Citrus slices also add freshness to savory meat and seafood recipes.
USE
One cup of grapefruit has about 320 mg of potassium, which can help maintain healthy blood pressure. The recommended daily allowance of potassium is 2,600 to 3,400 mg for adults.
POTASSIUM
View Sources
Sources
Health benefits of citrus
Immune function
& Nutrition
Nutrition &
Healthy Eating
Health Benefits of
Fruits & Vegetables
Dietary Fiber
Nutritional Importance
of Citrus Fruits
The power of Grapefruits
The Immune System
Cancer Terms
The statements in this article have not been evaluated or approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Always consult a doctor before using any supplements.
Vitamin C
Potassium
antioxidants
Hesperidin
β-Cryptoxanthin
Grapefruit
Orange Juice
Lemons
Lemon Peel
Oranges
Nutrients & Nutrition Facts
Nutrition & Health
