Citrus, the glorious family of sweet-tart fruits in a rainbow of jewel-like tones, has long been touted for its Citrus, the glorious family of sweet-tart fruits in a rainbow of jewel-like tones, has long been touted for its abundance of vitamin C (1). While vitamin C has been linked to shortening the duration of common colds (unfortunately, it has never been proven to prevent them), it is healthy in more impressive ways than just fighting the sniffles (1).
Here are five health benefits of vitamin C
- Lowers cholesterol
A meta-analysis showed that large amounts of vitamin C can result in a decrease in LDL cholesterol and triglyceride concentrations (2). [Note: If you’re taking cholesterol-lowering statins, you may want to skip grapefruit, which may interfere with these medications (3)]. Talk to your primary care provider about any interactions between food and medication.
- Good source of fiber
A large glass of fresh juice is thirst-quenchingly tasty, but eating citrus with the thin and delicate membranes that hold the segments together is a good source of fiber. Just one cup of fresh citrus segments can give you about 14% of the daily value for fiber (4,5,6). So skip the glass tomorrow morning and enjoy your morning citrus piece by piece instead.
- Antioxidant effects
Vitamin C is a well-known antioxidant, which is a beneficial substance that helps our bodies fight harmful molecules called free radicals (1,7). The antioxidant effect helps to lower oxidative stress caused by free radicals (1,7). Antioxidants have been shown to have potentially beneficial roles in Alzheimer’s disease and cancer (1).
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Recipe: Citrus kale salad
- Common services
For those 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 necessary to produce collagen in our bodies (8, 11). Collagen is an important structural protein necessary for cartilage, tendons, and ligaments, which may correspond to adequate cushioning and healthy joint mobility (9).
- Helps iron absorption
Citrus has been shown to increase the absorption rate of other essential nutrients, especially iron (10). Iron is responsible for delivering oxygen to your organs through the hemoglobin in your blood (10). An iron deficiency can lead to anemia (lack of healthy red blood cells or hemoglobin) and impaired mental function. It is especially relevant for pregnant women and the health of their babies (10).
Eating a diet high in iron-rich foods like spinach, fresh seafood, and beans with citrus can increase your body’s ability to absorb the iron that’s naturally present in all those delicious foods (10).
Bottom line
So while we wait for the weather to warm up, probably with a box of tissues nearby, let’s make a plan to eat more of these fragrant beauties while they’re on top of your chin, juice-dripping goodness. They are healthy than helping us with a runny nose.
Originally published February 14, 2018; Updated February 2026
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