h o l i (c) i t r u s

Written by Jena Scaccetti

The delicious brightly colored fruits, known as citrus fruits, have a multitude of health and beauty benefits. While citrus fruits are most well-known for their high vitamin C content, they are actually packed with an incredible array of healing vitamins, minerals, antioxidants, and phytonutrients that work to boost immunity, reduce the risk of cancer, prevent kidney stones, improve brain health, and aid in weight loss. They also offer some major beauty benefits when it comes to the hair and skin.

Here are five reasons why you should consider adding more citrus to your diet.

Hair and Skin Health

Citrus fruits are loaded with vitamin C, which has serious benefits when it comes to the hair and skin. Vitamin C is one of the building blocks of collagen, which is so important for maintaining the skin’s youthful appearance and providing strength and structure to the hair, to prevent it from breaking. Vitamin C also helps to prevent pigmentation and UV-induced photodamage from the sun. Because the sun’s UV rays can deplete antioxidants in your skin, causing oxidative damage, vitamin C (a potent antioxidant) can neutralize and remove oxidants that occur after exposure to UV rays. Several studies have found that vitamin C levels are lower in aged or photodamaged skin.

For an extra boost of topical vitamin C, try our holi (c) paired with holi (water) to stimulate collagen, hyaluronic acid and elastin production, banish blemishes, reduce hyperpigmentation, redness, fine lines and wrinkles, and leave your skin radiant. Learn about the science behind holi (c) here.

For an extra boost of collagen, try holi (mane), our hair nail and skin supplement. Read about its science backed, beauty benefits here.

Boosts Immunity

The vitamin C found in citrus is not only, anti-inflammatory, antiviral and antibacterial, but it also helps to boost the immune system, according to this study. Aside from vitamin C, citrus is also rich in flavonoids, carotenoids, folate and essential oils, which have anti-cancer properties. According to this Harvard study, they significantly reduce the risk of esophageal cancer. The flavonoid, nobiletin, as well as vitamin C, were also found to be antiangiogenic in this study. This means they prevent the formation of new blood vessels that help in spreading cancer to other areas of the body.

Prevents Kidney Stones

Kidney stones can often occur when citrate levels in the urine are low. Research has shown that consuming citrus fruits can help to increase citrate levels in the urine, preventing the formation of kidney stones. This study, which evaluated trends in the American diet from 1974-2010, found that eating higher amounts of citrus fruits could be tied to a lower risk of developing kidney stones over time.

Brain Health

Citrus may help boost brain function and protect the brain from neurodegenerative diseases. The flavonoids found in citrus have anti-inflammatory properties and are thought to have neuroprotective effects as well, according to this study. Specific flavonoids, including hesperidin and apigenin, have been shown to protect brain cells and improve brain function in mice and test tube studies. This study on healthy older adults found that chronic consumption of flavanone rich orange juice over an eight week period, significantly improved cognitive function.

Weight Loss

When it comes to weight loss, citrus fruits can be a powerful ally. They are packed with fiber, especially pectin, which is a type of soluble fiber that has been shown to promote satiety and curb cravings. In fact, a study published in PLoS Medicine, monitored the diets of over 133,000 men and women for up to 24 years and found that a diet rich in citrus fruits may decrease the risk of weight gain over time. Another study found that lemon polyphenols suppressed body weight gain and fat accumulation, and improved insulin resistance.

To obtain the above benefits, consider adding these citrus fruits to your diet:

Orange (Blood Orange, Navel, Valencia, Cara Cara, Seville)

Citron

Grapefruit

Kumquat

Lemon

Lime

Mandarin

Pomelo

Tangelo

Tangerine

Ugli