Citrus fruits such as oranges, mandarins, lemons and grapefruit have a very interesting nutritional composition, and their regular consumption within the context of a varied and balanced diet, such as the Mediterranean Diet, has beneficial effects on health..
Citrus fruits stand out for their high water content, which can exceed 80% of their composition, making these fruits very refreshing and ideal in the hottest months of the summer season. Thanks to this water content, the caloric intake of citrus fruits is quite low, and this is mainly due to their naturally occurring soluble sugar content.
The Vitamin C content (mg/100g) of citrus fruits is very relevant. Specifically, they have concentrations of 50.0 – 56.2 mg vitamin C/100 g (orange); 26.7 – 36.0 mg vitamin C/100 g (mandarin); 49 – 53 mg vitamin C/100 g (lemon); and 31.2 – 47.3 mg vitamin C/100 g (grapefruit). And according to the current European regulations on nutrition claims (Regulation (EU) No. 1169/2011; Regulation (EC) No. 1924/2006), we can say that orange, mandarin, lemon and grapefruit are a natural source of vitamin C, as their vitamin C content is higher than the minimum required value..
In terms of health claims, vitamin C plays an important role in the normal functioning of the immune system and helps to reduce tiredness and fatigue. In addition, vitamin C contributes to the protection of cells against oxidative damage and is involved in the synthesis of collagen, which is essential for the proper functioning of bones, cartilage, teeth and skin. This micronutrient also improves the absorption of some minerals, such as iron (Regulation (EU) No 432/2012). The fact that these citrus fruits are a source of vitamin C is important for certain population groups, such as pregnant and breastfeeding women, as the requirements of this vitamin are increased, so the consumption of citrus fruits, such as oranges, mandarins, lemons and grapefruit, is recommended in these stages and physiological situations of life.
For the elaboration of this text, the nutritional composition data included in the nutrition factsheets for oranges and mandarins published in the ‘Products’ section of the Intercitrus website (https://intercitrus.org/productos/) have been taken into account.
Bibliographic references
- Spanish Food Composition Database (BEDCA) (2007). Spanish Food Composition Database BEDCA. http://www.bedca.net
- Cebadera-Miranda, L.; Morales, P.; Cámara, M. Chapter 27. Bioactive compounds in oranges from the Mediterranean climate area. The Mediterranean Diet: An evidence-based approach. Ed. Victor R. Preedy and Ronald Ross Watson. Academic Press, Elservier, London, UK.pp: 293-309. (2020). ISBN: 978-0-12-818649-7.
- FRIDA Food Data. (2020). https://frida.fooddata.dk/
- Moreiras, O., Carbajal, A., Cabrera, L., & Cuadrado, C. (2018). Food composition tables. Guía de Prácticas (19th ed.). Madrid: Pirámide.
- United States Department of Agriculture (USDA). 2018. Food Composition Databases. https://ndb.nal.usda.gov/ndb/foods
- Regulation (EC) No 1924/2006 on nutrition and health claims made on foods.
- Regulation (EU) No 1169/2011 on the provision of food information to consumers.
- Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods, other than those referring to the reduction of disease risk and to children’s development and health.
Grupo de Investigación UCM: ALIMNOVA. Proyecto Art 60 UCM – Intercitrus (48-2024).
