You have probably come across numerous claims about what citrus can supposedly do — like sniffing lemon juice to prevent motion sickness, coloring your hair inexpensively, or drinking an a.m. mocktail of olive oil and lemon juice.
While there is no question that fruits like grapefruit, lemon, orange, and lime have many health benefits, not all citrus claims hold up. Here is what it cannot and can do.
Will limes help you sleep?
Dr. Luis Ortiz, sleep medicine physician from Johns Hopkins All Children’s Hospital, says there is only limited clinical experience to support claims the smell of limes helps people be able to sleep, and the majority of that is preliminary research that hasn’t undergone rigorous study yet.
Ortiz states that citrus aroma might help people relax and calm down before bed, and there’s limited clinical evidence to support aromatherapy’s benefits in sleep. However, “there is more literature out there that suggests aromatherapy can help with anxiety,” and studies that “report citrus essential oils actually improve alertness and reduce drowsiness,” notes Ortiz. In theory, that would not be conducive to sleeping.
While smelling cut limes isn’t likely to be harmful to a child or anyone else attempting to get a better night’s rest, Ortiz cautions parents to be cautious with essential oils, whether they are lime-based or not. “You never want to ingest it, and you don’t want to use a water-based diffuser as it can last in the room for extended periods,” says Ortiz. “Overexposure to essential oils has been found to irritate the lungs and interfere with mucus clearance.”
Can smelling lemon prevent motion sickness?
According to Krutika Nanavati, a registered nutritionist and dietitian, it is possible. Citric acid, a key component in lemons, can have a “calming effect” on the stomach and a “distracting effect that can shift one’s attention away from the feeling of nausea,” says Nanavati. However, these benefits aren’t exclusive to citrus. Nanavati notes that Ginger and peppermint may relieve motion sickness and nausea.
Can citrus help to prevent cancer?
For the most part, the answer is yes. “There is data that shows consuming citrus fruit reduces risks for [some] types of cancer, particularly oral cancers, pharynx, esophagus, lung cancer and cancers of the kidney and the bladder,” said research professor at Vanderbilt Medical Center, Heidi Silver.
However, researchers have additionally found a link between consuming citrus (like orange juice and oranges) and increased melanoma risk. “Consuming citrus juice could actually increase the risk of certain types of skin cancer, and that’s because of an interaction between components in the citrus juice and ultraviolet rays,” explains Silver.
She adds that individuals who consume excessive citrus juice and expose themselves to excessive sun exposure are at an increased risk for all three types of skin cancers: melanoma, basal, and squamous cell.
Can citrus assist with weight loss?
Silver says it is possible. She is the co-author of a study that discovered that people who drank half a cup of grapefruit juice or ate half a grapefruit before every meal lost more weight than those who drank a glass of water before eating as part of a reduced-calorie diet.
Participants who consumed grapefruit also saw an increase in “good cholesterol” (HDL), an increase in vitamin C, and a decrease in appetite. Vitamin C is typically under-consumed in the United States.
Can citrus help prevent cardiovascular disease?
The answer is maybe. In a 2011 Japanese study, it was found that frequently consuming citrus fruits could reduce the incidence of cardiovascular disease, including cerebral infarction and stroke. The flavonoids in citrus may also help reduce inflammation, raising an individual’s risk of heart disease.
According to Dr. Michael Ayers, assistant professor in cardiology at UVA Health, “Anything you do to mitigate inflammation likely reduces the progression of heart disease.” However, he adds, “Overall, the body of evidence supporting individual food groups having a large effect size on cardiovascular outcome is minimal at best and speculative at worst.”
But still, Ayers believes there is little harm to individuals adding citrus to their diet to see if it helps. However, the type of citrus matters. “You should eat the whole fruit and not [just] drink the juice,” says associate professor of nutritional sciences at the University of Michigan School of Public Health, Dr. Ana Baylin. “Even though the juice has vitamin C, it doesn’t have the fiber,” explains Baylin, so it’s not “as beneficial.”
Can consuming citrus help prevent kidney stones?
Yes, in particular, lime and lemon. “Increased intake of citrus can increase the amount of citrate in the urine, and urinary citrate binds to excess calcium,” explains Silver, which is one of the more common causes of kidney stones. “So, ingesting citrus can help prevent [kidney stones] or a reoccurrence,” said Silver.
Are there any individuals who should avoid citrus?
Because citrus is very acidic, Baylin says individuals with ulcers and gastritis may want to avoid it. Consuming too much citric acid can also cause dental erosion, says Silver, so individuals with dental concerns may want to use caution when eating citrus.
Baylin adds that grapefruit juice and grapefruit should be considered carefully, as they can “interfere with some medications.” In particular, Silver says individuals taking statins or those with chronic diseases who are prescribed immunosuppressant drugs may be cautioned to avoid citrus, mainly grapefruit.
While there are numerous good reasons, in general, for most individuals to enjoy some citrus, it is possible to overdo it. Silver warns that you may eat too much if you’re experiencing “gastrointestinal symptoms like diarrhea or bloating” after consuming your third orange of the day.
