But regularly meeting your recommended daily dose of vitamin C (including on days when you’re healthy) can help your immune system do its job, which could shorten the length of a cold when you do get one. One 2013 meta-analysis found that consuming at least 200 milligrams of vitamin C daily helped people kick the common cold about 8 percent faster.
The analysis focused on vitamin C from supplements, not from citrus fruits, but Dr. Anderson said it’s best to get your vitamin C through whole fruits. When you eat a whole fruit, you’re also getting other nutritional benefits — think gut-friendly fiber, hydrating water and other micronutrients — that you won’t find in powders, gummies or tablets.
They may help lower inflammation.
Chronic inflammation can raise your risk of cancer, heart disease and diabetes. The vitamin C in citrus is an antioxidant that helps limit this inflammation, said Christiane Meireles, a dietitian and clinical associate professor in the School of Nursing at the University of Texas Health Science Center at San Antonio.
Citrus fruits also contain other compounds, like carotenoids, that may act as antioxidants. This adds to their anti-inflammatory benefits, Dr. Meireles said.
How to Enjoy Them
Choose oranges over O.J. Whole fruits are your best bet when it comes to maximizing nutrients. When you juice a citrus fruit, you end up losing much of its beneficial fiber, Dr. Meireles said. And because it takes several fruits to produce a glass of juice, you typically consume more sugar and calories when you drink it.
Be wary of medication interactions. Grapefruit and grapefruit juice can interfere with some medicines by blocking an enzyme that helps metabolize certain drugs. As a result, more of the drug enters your bloodstream, increasing the risk of side effects. In other cases, including with common thyroid medications, grapefruit can have an opposite effect, blocking the drug’s absorption. If you take prescription medications, Ms. Allen recommended asking your doctor before consuming grapefruit.
Don’t ditch the peels. Some research suggests that the citrus oils in the peel’s outer layer contain their own antioxidants that may benefit your health, Dr. Meireles said. Adding citrus zest to a dish can help you tap these potential benefits.
Here are some recipes from NYT Cooking to help you get started.
