Citrus fruits are packed with runner-friendly nutrients – and they add zing and flavour to your meals. – By Liz Applegate
TO BOOST HEART HEALTH
Blood oranges
The antioxidants that give blood oranges their red hue protect arteries and improve blood flow.
TO HELP BLOOD PRESSURE
Mandarins
Studies show citrus may help control blood pressure. The effect may be due to flavanoids and potassium in citrus (the mineral is key for healthy blood pressure). One mandarin has 200mg of potassium, or six per cent of your daily requirements.
TO PROTECT DNA
Clementines
One clementine has only 35 calories and provides more than 60 per cent of your daily vitamin C needs. Studies show vitamin C in citrus protects DNA from oxidative damage caused by pollution and heavy training.
TO LOSE WEIGHT
Grapefruit
Grapefruit is a good source of soluble fibre – the type that helps you feel full. Research also shows a compound (nootkatone) in the white peel of grapefruit may help improve weight loss by stimulating an enzyme that promotes fat breakdown.
TO FIGHT CANCER
Kumquats
These small, oval fruits have tart flesh and the thin, sweet, rind is edible. The rind is rich in flavonoids that may offer some protection against prostate and colon cancers.
TO STRENGTHEN IMMUNE HEALTH
Lemons and limes
The rind of these tart fruits is rich in terpenes, compounds that, acting as powerful antioxidants, protect immune health and DNA.