Oranges, tangerines and lemons boost health
Especially in autumn and winter, many people like to take it citrus fruits like tangerines and oranges. They provide important nutrients and can also be used e.g cancer, cognitive decline, obesity and type 2 diabetes protection.
Of all citrus fruits, the orange is probably the most popular, probably because of its sweet taste. In addition to the number Lemons and tangerines one of the most famous citrus fruits in this country.
Oranges provide plenty of vitamin C and flavonoids
Oranges are known to have a high amount of vitamin C contain, which strengthens our immune system and in autumn and winter also protects against cold can contribute.
Another important advantage of oranges is the flavonoids found in the white tissue under the peel. These natural herbal compounds are powerful antioxidants. They improve cell health, inhibit Plaque build-up in the arteriessupport weight loss and may even protect against cancer.
A study published in the English-language journal “Neurology” also showed that flavonoids, such as those found in oranges, counteract cognitive decline. When people consumed flavonoids daily, it significantly reduced the risk of cognitive decline 20 percent.
This protective effect was especially noted by researchers Flavone and anthocyanin (plant pigments that belong to the class of flavonoids). Experts also hypothesize that a lack of antioxidants has a negative impact on cognitive decline in old age.
Interestingly, according to a study by University of Hohenheim The nutrients from pasteurized orange juice seem to be better absorbed by the body than from fresh fruit. However, concerns provide other beneficial components such as fiber that speak more in favor of eating whole oranges.
Health benefits of lemons
Another extremely healthy citrus fruit is the lemon. Unlike an orange, its taste is sour. Like orange, lemon is often used to protect against colds.
When cold present (flu effect), many people swear by it Hot lemon as a home remedy. But does hot lemon really help in the fight against colds or should the drink be taken as a precaution?
Hot lemon usually consists of squeezed lemon juice, hot water and a little honey. Although included in the price Vitamin C and anti-inflammatory components are definitely beneficial for health, experts assume that hot lemon is more likely preventive effective and less helpful against acute colds.
Yes vitamin C sensitive to heat is that the lemon juice should first be mixed with cold water to prepare it, which will retain more of the vitamin. The mixture is then heated to drinking temperature. Honey also loses its healthy components when heated above 40 degrees Celsius. In general, hot lemon should rather lukewarm to be drunk.
Lemon affects the glycemic response
According to a study published in the English-language journal “European Journal of Nutrition”, the intake of lemon juice with black tea also affects glycemic response on bread and subsequent energy intake. The glycemic response, in turn, has a strong impact on blood sugar levels.
The study found that tea alone had no effect on glycemic response, but lemon juice did Average peak blood glucose concentration AND reduced by 30 percent and around more than 35 minutes late.
According to researchers acidic drinks or foodswhich together with starchy foods are included, so they represent a simple and effective strategy for them reduce glycemic effects. This could be especially helpful for people with diabetes.
What makes tangerines so healthy?
tangerines they resemble clementines in appearance, but taste slightly different. Sometimes they are a bit sour and have a juicy, aromatic flesh. Tangerine has many seeds, while clementine has only a few seeds.
In addition to the vitamin C it contains, tangerines offer other health benefits. A University of Western Ontario study found that the labeled substance Nobiletinwhich is found in tangerines, protects against obesity and at the same time reduces the risk of developing it Type 2 diabetes and arteriosclerosis reduced.
Atherosclerosis, in turn, is responsible for most heart attacks and strokes, so consuming tangerines can protect against these dangerous diseases as well.
Scientists attribute the anti-obesity effect of nobiletin to the fact that It prevents the accumulation of fat in the liver. At the same time, it stimulates gene expression Burning excess fat are engaged and the genes responsible for them are inhibited fat production they are responsible.
Citrus fruits are a healthy food supplement
Overall, oranges, lemons and tangerines are highly recommended as part of the daily diet due to their numerous health benefits. And if fresh fruit is not available, a glass of orange juice can certainly serve as a substitute. (as)
Author and source information
This text meets the requirements of the medical literature, medical guidelines and current studies and has been reviewed by health professionals.
- Tian-Shin Yeh, Changzheng Yuan, Alberto Ascherio, Bernard A. Rosner, Walter C. Willett, Deborah Blacker: Long-term dietary intake of flavonoids and subjective cognitive decline in US men and women; in: Neurology published (September 7, 2021), Neurology
- University of Hohenheim: Human study proves: orange juice is healthier than an orange (Published May 30, 2016) University of Hohenheim
- Daniela Freitas, François Boué, Mourad Benallaoua, Gheorghe Airinei, Robert Benamouzig et al. : Lemon juice, but not tea, reduces the glycemic response to bread in healthy volunteers: a randomized crossover study; in: European Journal of Nutrition (veröffentlicht 23.03.2020), European Journal of Nutrition
- Schulich School of Medicine & Dentistry: Substance in tangerines fights obesity and protects against heart disease (veröffentlicht 06.04.2011), Schulich School of Medicine & Dentistry
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot replace a doctor’s visit.