How well are citrus fruits?

However, regularly consuming your recommended daily dose of vitamin C (including on days when you are well) can aid your immune system do its job, which may shorten the duration of a chilly if it does occur. This was demonstrated by a meta-analysis from 2013 consuming at least 200 milligrams of vitamin C per day helped people overcome colds about 8 percent faster.

The analysis focused on vitamin C from supplements rather than citrus fruits, but Dr. Anderson concluded that it is best to get vitamin C through whole fruits. By eating the whole fruit, you also get other nutritional benefits – like gut-friendly fiber, hydrating water and other micronutrients – that you won’t find in powders, gummies or tablets.

They may aid reduce inflammation.

Chronic inflammation can enhance the risk of cancer, heart disease and diabetes. The vitamin C in citrus is an antioxidant that helps reduce this inflammation, said Christiane Meireles, a dietitian and clinical associate professor at the School of Nursing at the University of Texas Health Sciences Center at San Antonio.

They also contain citrus fruits other compoundsas well as carotenoids, which can act as antioxidants. This further enhances their anti-inflammatory effects, Dr. Meireles said.

How to enjoy them

Choose oranges instead of OJ When it comes to maximizing nutritional value, whole fruit is best. Dr. Meireles says that when you juice citrus fruits, you lose most of the beneficial fiber. And because it takes several pieces of fruit to make a glass of juice, you tend to consume more sugar and calories when you drink it.

Beware of drug interactions. Grapefruits and grapefruit juice may interfere with the effects with some medicines by blocking an enzyme that helps metabolise certain medicines. As a result, more of the drug enters the bloodstream, increasing the risk of side effects. In other cases, including common thyroid medications, grapefruit can have the opposite effect by blocking the absorption of the drug. If you take prescription medications, Ms. Allen recommended consulting your doctor before consuming grapefruit.

Don’t give up on peelings. Some research suggests that citrus oils in the outer layer of the peel contain their own antioxidants that may have health benefits, Dr. Meireles said. Adding citrus zest to your dish can aid you take advantage of these potential benefits.

Here are some recipes from ENJOY cooking to aid you get started.