fruit

Citrus fruits

Generality

The term citrus fruit may indicate the fruits or plants that produce them, belonging to the genus Citrus (Family Rutaceae)

From a botanical point of view, these fruits are classified as esperides. Their pulp is translucent and composed of segments isolated from a membrane; inside, the threadlike and juicy particles are visible.

Botanists claim that citrus fruits originated in the area between: Australia, New Caledonia, New Guinea, Southeast Asia, Northeast India, Myanmar (Burma) and Yunnan (China).

Some examples of citrus fruits are: mandarin, orange, cedar, mandarancio, bergamot, chinotto, grapefruit, pomelo, lime and lemons.

From a nutritional point of view, citrus fruits belong to the VII fundamental group of foods. They are rich in vitamin C and potassium, and their energy intake varies according to the species.

The consumption of citrus fruits is mainly raw, but it is not uncommon to use it in cooked recipes or in preserves (jam, candied fruit, etc.).

Nutritional Properties

Citrus fruits: Vitamin C and Scorbuto

Citrus fruits were the first foods in history to be used as "therapeutic" food. Lemons, oranges and limes were in fact an integral part of the seafaring diet, as a remedy for scurvy .

Scurvy is a form of avitaminosis (a form of malnutrition) caused by the lack of vitamin C or ascorbic acid . The disease is preventable with a dose of 10mg of vitamin a day, even if the total daily requirement is much higher.

One of the early signs of scurvy is fatigue. If ignored, the tendency to bleed and bruise can quickly appear.

The people who first discovered the curative effect of citrus fruit is the British one. The English sailors jealously guarded this "strategic information", leaving the opposing crews at the mercy of malnutrition.

Only after the revelation of this military secret, the English sailors were nicknamed "limey" (for the consumption of lime).

Citrus fruits and Pectin fiber

The citrus fruit is NOT the set of fruits with the greatest concentration of fibers. However, observing the chemical detail, an excellent percentage of protopectin emerges (soluble fiber known as pectin).

Lemons, oranges, grapefruit and lime are among the foods that contain the greatest amount of soluble fiber.

Pectin is a structural polymer contained in the cell walls of plants. It is a heteropolysaccharide, or a "chain" formed by many "units" also different from each other. Some links between the "bricks" are glycosidic alpha 1-4 (theoretically digestible for humans).

However, our body is NOT able to absorb what remains of pectin after digestion. This means that the function of this nutritional component is NOT energy-metabolic.

Thanks to its gelling ability, pectin:

  • Increase satiety
  • Slows digestion
  • Modulates absorption
  • It tends to reduce cholesterol uptake
  • Regulates intestinal motility.

It also exerts an excellent prebiotic function, nourishing the colic bacterial flora. This process:

  • Select bacterial strains, emphasizing beneficial ones
  • It nourishes the intestine cells
  • Contributes to vitamin formation (e.g. K)
  • Positively affects the immune system.

Pectin is also used in the food industry. It is used as a natural thickener, which allows to reduce the fraction of simple sugars in jams and jellies.

Other Properties

Citrus fruits provide an excellent amount of potassium and water, two fundamental elements for maintaining the hydro-saline balance in the human body.

In particular, abundant portions are recommended in the case of: intense sporting activity, unbalanced diets (hyperproteinic and ketogenic) and old age.

These fruits are rich in citrates and citric acid (especially lemons). These are very useful molecules in the prevention of kidney stones and used in the food industry as a pH corrector additive.

The peel of citrus fruits, thanks to its chemical composition, is sometimes used as a visual detergent at home level (especially that of lemon and lime).

Regular citrus intake is associated with a reduction in the risk of stomach cancer1.

Grapefruit interferes with the metabolism of some drugs and may be responsible for side effects2. By interfering with the metabolism of calcium channel blockers (hypotensive molecules), grapefruit should be strictly avoided in the diet of subjects who follow drug therapy.

Culinary aspects

Many citrus fruits, such as oranges, mandarins, grapefruits and clementines, are generally consumed fresh.

Oranges and mandarins are peeled and can be easily divided into segments called "segments".

Grapefruit is cut in half and eaten inside the skin, thanks to a special spoon with knurled tips.

From the oranges and grapefruits we make drinks (juices) used in breakfast or as a health food.

The most acidic citrus fruits, such as lemons and limes, do not lend themselves to being consumed alone. Only the Meyer lemon, for the sweet and sour pulp and the perfumed peel, is also eaten whole.

Citrus fruits, especially lemons and limes, are used to make drinks based on juice and sugar called lemonade.

In some areas of the world, lemons and limes are used as an ingredient in single dishes or dishes. Some spices contain dry lime.

Citrus juice is used in a wide variety of recipes, such as salads, cooked vegetables, meat and fish cooked in various ways.

Not only the pulp and the juice, but also the peel or rind is used for citrus fruits. This consists of two distinct layers:

  • Superficial colored and rich in strongly aromatic essential oils (flavedo)
  • White and bitter interior (albedo).

Although the latter is very rich in soluble fiber, it is generally discarded due to the bitter taste.

If the citrus fruit is consumed with the peel, especially in the "a cooked" preparations, it is necessary to add sugar to counteract the bittering effect of the albedo residues (jam, caramelized slices, etc.).

The flavedo instead, is widely used and widespread both among the sweet and savory recipes (garnish and ingredient).

Lemon and lime are used to flavor and soften water, soft drinks and cocktails.

The most common forms of food preservation of citrus fruits are: juice in cans or frozen, jam (with pulp) and gelatin, candying (from the skins), drying and pickle (in pieces in a jar with salt or sugar or vinegar).

Some ideas for Citrus Recipes:

  • Homemade lemon syrup
  • Orange Juice ... To Eat
  • Homemade Cedar
  • Citrus Perch
  • Grapefruit and Lemon Sorbet
  • Roast pork with added fat-free oranges
  • Homemade Limoncello - The Perfect Recipe
  • Anti-cellulite smoothie