You don't need to ask for lemon or lime with your water at most restaurants these days — it's often served that way. And while there is no denying that citrus fruits provide a colorful presentation to your meal, it's also essential to understand the nutrition behind both citrus and non-citrus fruits.
Tip
Fruits that are not from the citrus family include apples, pears, watermelon, raspberries, blackberries, blueberries, melons, bananas, kiwi, and more. Try making a mix-and-match fruit salad!
The Origin and Popularity of Citrus
There are numerous fruits available for us to consume, but what differentiates a citrus fruit from a non-citrus fruit? It all comes down to family genetics. All citrus fruits originate from the angiosperm subfamily Aurantioideae of the Rutaceae family, which can be found in places like West Pakistan, northeastern Australia, New Caledonia, and the western Polynesian islands.
Popular all over the world now, citrus fruits and their zest are used in all types of dishes, desserts, and cocktails.
There is a long list of citrus varieties and hybrids, all of which boast delicious flavor profiles. Citrus fruits like oranges and mandarins are often enjoyed on their own, while others — like limes and lemons — can be quite sour and bitter to the palate. They're often added to beverages to dilute the bitterness or paired with complementary ingredients.
Citrus Pros and Cons
You may have heard that citrus fruits are high in vitamin C, and that's definitely true. According to the U.S. Department of Agriculture (USDA), one regular-size orange supplies 83 milligrams (mg) of the 90 to 120 mg of vitamin C recommended for adults.
Vitamin C is an antioxidant that plays a vital role in keeping your immune system robust.
Citrus fruits are also low-calorie sources of carbohydrates and fiber, and are low in sodium, cholesterol, and fat.
The National Institutes of Health notes that 200 mg of vitamin C may help to stave off the common cold. Studies have suggested that high amounts may reduce the risk of age-related macular degeneration or cataracts. But current data doesn't address whether this vitamin alone or in conjunction with other antioxidants affects a person's risk of developing these conditions.
While citrus fruit is nutritious, it also has a downside. The citric acid intrinsic to those types of fruits can cause tooth enamel to dissolve over time.
If you love your lemon water, try drinking it through a straw to minimize impact. For people prone to gastroesophageal reflux disease (GERD), citric acid may also exacerbate symptoms like heartburn, nausea, and a sore throat. According to Harvard Health Publishing, it's smart to avoid foods that trigger this burning reflux, as part of a GERD-sensitive diet.
Non-Citrus Fruits
It is also important to remember that a diet with a variety of nutrient-dense foods is the best way to ensure that you are meeting your recommended daily vitamin and mineral goals. Citrus fruits are just the tip of the iceberg when it comes to incorporating healthy fruits into your diet. There are lots of non-citrus fruits to choose from that will please your taste buds. For instance, pineapple isn’t citrus, but it can also be used to flavor water, diced and served on top of yogurt, or added to a salad.
Other fruits to consider are apples, pears, watermelon, raspberries, blackberries, blueberries, melons, bananas, kiwi, and more. Try making a mix-and-match fruit salad! All these non-citrus fruits are packed with vitamins, potassium, fiber, and antioxidants, which can all be incorporated into a healthy diet. And don't be shy about it, either — the USDA recommends 1½ to 2 cups of fruit per day for women and 2 to 2½ cups daily for men ages 31 to 59 years old.
The Takeaway
Citrus fruits are delicious, but there is a rainbow of other options as well.
Other nutrient-dense options include apples, pears, watermelon, blueberries, bananas, and kiwi.
Citrus fruits are packed with the antioxidant vitamin C and are low in sources of carbohydrates like fiber.
The downside of citrus consumption can be enamel erosion of the teeth and acid reflux.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
Wu G A et al. Genomics of the origin and evolution of Citrus. Nature. February 7, 2018.
Roxana Ehsani, RD, is a Miami-based licensed dietitian-nutritionist, board-certified specialist in sports dietetics, and media spokesperson, consultant, and content creator for food and nutrition brands. She is an adjunct instructor for sports nutrition at Virginia Tech in Blacksburg.
Ehsani appears as a food and nutrition expert for television stations across the nation and in national publications, including Runner's World, Women's Health, Glamour, and more, and is a contributing writer for EatingWell. She has a strong background in sports nutrition and has worked with professional, Olympic, collegiate, and high school teams and individual athletes, whom she sees through her private practice.
Susanna Kalnes Kirkpatrick is a freelancer writer, media consultant, fitness trainer, and health nut with a curious mind. As a master trainer, Kalnes has certified thousands of people to teach fitness over the years.
