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Citrus fruits and obesity

Weight loss benefits

Citrus fruits include grapefruit, lemons, limes, tangerines, and oranges. They are best eaten

fresh and are high in vitamin C as well as a wide range of nutrients and protective phyto-

chemicals like pectin and naringenin. When eaten raw they are a good source of soluble and

insoluble fiber. By adding Citrus Fruits to the daily diet, one can greatly increase metabolism,

increase ability to get rid of fat and, hence, citrus fruits can be called as an effective weight-loss

weapon. It has been shown that people can actually eat large quantities of food without

consuming too many calories by choosing foods high in fiber and water content. Besides being

a refreshing source for the mind and body, citrus fruits have been also recognized for their

numerous other health benefits.

How do citrus fruits help in weight loss?

According to researchers, Vitamin C & naringenin, found abundantly in all citrus fruits, have a fat

burning quality.

Vitamin C

Vitamin C reduces the effectiveness of fat. It reduces its content and can liquefy or dilute fat. By

diluting the fat, it makes it less effective, and easier to flush out of your system. Vitamin C also

works on cholesterol deposits. Vitamin C can help burn out the cholesterol, hence, making it

difficult for cholesterol deposits to form in blood vessels.

Naringenin A phytonutrients present in citrus fruits

Citrus fruits mainly consist of various water-soluble plant pigments collectively called as

flavonoids. Of all the flavonoids, the most abundant one is naringenin, a naturally occurring

alkaline compound in all citrus fruit, but most significantly in grapefruit, orange and tomato.

Naringenin has a significantly positive bioactive effect on human health as a fat blaster (weight

loss agent), antioxidant, anti-inflammatory agent, carbohydrate metabolism promoter andimmunity system modulator.

US study Naringenin, a key to fighting obesity

In 2006, a scientific study was performed by the Florida Department of Citrus at the California

Scripp's Clinic. It was found that by adding 4 ounces of grapefruit juice or half a grapefruit to

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meals, participants had an average weight loss of 3 1/2 pounds a week without altering their diet

in any other way. Researchers believed a compound, naringenin, in the grapefruit helped the

liver lower cholesterol and also helped regulate insulin levels. Both of these factors had a

significant impact on overall weight reduction of the subjects.

It should be noted that obesity constitutes the main part of the metabolic syndrome that is also

characterized by hypertension, elevated blood cholesterol and disturbed glucose and insulin

metabolism.

Canadian study Naringenin, as an effective weight reducer and maintainer

In another study performed at the Roberts Research Institute at the University of Western

Ontario, the study mice were divided into four groups. They fed one group a normal, healthy

diet. The second group received a high-fat, high-calorie diet. The third and fourth groups

received a high-fat, high-calorie diet along with a naringenin supplement.

After just four weeks, the mice on the high-fat, high-calorie diet became obese. In addition, they

became insulin and glucose intolerant. On the other hand, the two groups who received the

naringenin supplement fared much better. Despite the same high-fat, high-calorie diet, these

mice did not gain weight like their counterparts. In addition, the naringenin mice did not develop

key health factors linked to Metabolic Syndrome. In fact, they lowered their triglyceride and

cholesterol levels. They also continued to metabolize glucose normally and they never

developed a resistance to insulin. At the end of the study, it was found that naringenin had

marked lipid- and lipoprotein-lowering potential, without affecting caloric intake or fat absorption.

It was also found that naringenin, in concentrations far above levels found naturally, makes the

liver burn fat instead of storing it. These effects were independent of caloric intake as the miceate exactly the same amount of food and the same amount of fat. There was no suppression of

appetite or decreased food intake, which are often the basis of strategies to reduce weight gain

and its metabolic consequences.

As a conclusion, it was suggested that naringenin metabolizes hepatic VLDL (very low density

lipoprotein) production, improves glucose tolerance and insulin sensitivity and prevents obesity

associated with high-fat diet.

(Mulvihill et al., Diabetes journal, July 10, 2009)