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By Ritika Samaddar
Sometimes, we just need to look around us to find solutions to our chronic illnesses. And since we have a high availability of citrus fruits, like oranges, lemons, grapefruit and lime, they are best placed to lower our cholesterol levels and protect the heart. Besides their luxuriant flavour, they are packed with nutrients, vitamins, especially vitamin C, minerals, fibres and antioxidants.
THE ROLE OF VITAMIN C
The most common nutrient found in all citrus fruits is Vitamin C, which is a potent antioxidant that can reduce plaque formation in the arteries and reduce the risk of heart attacks and strokes. This it does by reducing levels of cholesterol, a fat which is absorbed from the food and also produced in the body, and is important for the body, especially the brain. But we have different types of cholesterol, the good and the bad. Good cholesterol or HDL (high-density lipoprotein) acts as a protection against bad cholesterol, carrying it away from the arteries, into the liver where it is broken down and passed through the body. The bad cholesterol or LDL (low-density lipoprotein) leads to building up of plaque in the arteries, narrowing them and increasing risk for heart attack, stroke or artery disease. In addition to vitamin C, citrus fruit and its juices also contribute vital nutrients that support a healthy heart like potassium, folate and B vitamins.
FIBRE PULLS OUT CHOLESTEROL
Citrus fruits are fibre-packed. And it is no ordinary fibre. About 60 to 70 per cent of the fibre contained in them is pectin. A soluble fibre – meaning it can dissolve in water – it forms a gel-like substance during digestion, slowing the process and delaying the release of sugar. And, like other types of soluble fibres, pectin can bind with cholesterol within the stomach and carry it out of the body before it has a chance to get absorbed into the bloodstream. This is why consumption of citrus fruits can reduce the levels of bad cholesterol in the blood.
Certain citrus fruits like oranges also contain a substance called phytosterol (plant sterol), which is a type of fat resembling cholesterol. When this gets absorbed during digestion, it blocks cholesterol from being absorbed in the intestines.
Other than reducing the formation of plaques, citrus fruits contain antioxidants such as flavonoids that reduce inflammation in the heart and hence the risk of cardiac diseases.
WHAT RESEARCH SAYS
Research has shown evidence of the benefit of including citrus fruits and juices in cholesterol management. A review and meta-analysis of randomised clinical trials in overweight an obese subjects found no significant role of grapefruit in weight loss but reported a significant decrease in systolic blood pressure. There are other studies like the 2010 one in the ‘Journal of Basic and Applied Sciences,’ which tracked the benefits of lemon consumption in rabbits and found it to provide protection against all sorts of chronic disease. Another study in 2016, published in the ‘International Journal of Preventive Medicine,’ found lemon juice and garlic as lowering cholesterol levels. Results showed a significant decrease in total cholesterol, LDL cholesterol and fibrinogen.
EVERYDAY NUTRITION
The most commonly available citrus fruits in India are oranges, lemon, sweet lime, tangerine or Malta and grapefruit. Make them a part of your daily diet. Eat it seasonally; go for oranges in the winters and probably Malta and lemons during summer. Grapefruits have also made an entry to India but they are expensive and not readily available.
There is no guideline as to how much citrus fruits are too much because the nutrients are water soluble and do not become toxic in high quantities. Having said that, they are fibre-rich and too much fibre can cause bloating. So, don’t go overboard, one or two citrus fruits a day are enough. Consume the whole fruit instead of juicing it as you will lose the all-important fibre. The missing fibre will also mean a sudden spike in sugar levels right after consumption.
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