Citrus, that delicious family of sweet-tart fruits in a rainbow of jewel-like tones, has long been touted for their richness in vitamin C (1). While vitamin C has been linked to shortening the duration of a cold (unfortunately, it has never been proven to prevent them), it is healthy in more impressive ways than just the cold (1).
Here are five health benefits of vitamin C
- Lowers cholesterol levels
A meta-analysis found that large amounts of vitamin C can lead to a reduction in LDL cholesterol and triglyceride concentrations (2). (Note: If you are taking cholesterol-lowering statins, you should avoid grapefruit because it may interfere with the effectiveness of these medications (3)). Talk to your doctor about any food and drug interactions.
- Good source of fiber
A large glass of fresh juice quenches thirst, but eating citrus fruits, with the thin and delicate membranes that hold the segments together, provides a good source of fiber. Just one cup of fresh citrus fruits can provide you with about 14% of your daily fiber needs (4,5,6). So tomorrow morning, ditch the glass and instead enjoy your morning citrus one bite at a time.
- Antioxidant effect
Vitamin C is a well-known antioxidant, a beneficial substance that helps our body fight harmful molecules called free radicals (1,7). The antioxidant effect helps reduce oxidative stress caused by free radicals (1,7). Antioxidants have been shown to have a potentially beneficial role in Alzheimer’s disease and cancer (1).
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Recipe: Citrus Kale Salad
- Shared benefits
For people with joint pain, vitamin C can be your friend (8, 11). This applies to people who do not get enough vitamin C. Sufficient amounts are required for the production of collagen in our body (8, 11). Collagen is an important structural protein required for cartilage, tendons and ligaments and can provide adequate cushioning and healthy moving joints (9).
- Supports iron absorption
Citrus fruits have been shown to increase absorption rates of other needed nutrients, particularly iron (10). Iron is responsible for supplying oxygen to your organs via the hemoglobin in your blood (10). Iron deficiency can lead to anemia (lack of healthy red blood cells or hemoglobin) and reduced mental function. This is especially important for pregnant women and the health of their babies (10).
A diet rich in iron-rich foods like spinach, fresh seafood, and beans with citrus fruits can increase your body’s ability to absorb the iron naturally found in all of these delicious foods (10).
Conclusion
So as we wait for the weather to warm up, probably with a box of tissues nearby, we plan on eating more of these fragrant beauties while they’re at their peak and the juice is dripping out of them. They are healthy and not only help us with a runny nose.
Originally published February 14, 2018; Updated February 2026
The post 5 Health Benefits of Citrus Fruits Beyond Vitamin C appeared first MyFitnessPal Blog.
