Benefits of Yuzu: A Japanese Citrus Fruit Packed With Vitamin C
Yuzu is a citrus fruit of Japanese origin that has gradually spread to other cuisines. It stands out for its citrus character and is often incorporated into dishes such as sushi, ramen, and even rice. It has a certain resemblance to the tangerine and is about the size of a golf ball. Its inclusion in the diet is considered beneficial to health due to its nutritional contribution.
Before we begin, it’s important to note that fruit consumption is recommended to maintain a good internal balance in our bodies. These foods contain essential vitamins, minerals, and antioxidants that fight inflammation and prevent metabolic dysfunction. Thanks to this, pathologies such as type 2 diabetes, increasingly common in the population, can be prevented.
What exactly is yuzu?
Yuzu is a citrus fruit that arrived in Japan more or less 1,000 years ago and is part of its cuisine. Today, it’s also grown in California, so it’s becoming more and more international. However, it isn’t available fresh in all supermarkets. It’s often necessary to order it from an online distributor; it can even be found frozen.
It stands out, above all, for its vitamin C content and other antioxidant compounds. It contains simple sugars, and not too many calories. In fact, it could be included without problems in the context of a hypocaloric diet to lose weight. In addition, it’s a source of fiber. This helps to improve the health of the digestive tract and to create a feeling of satiety.
Benefits of yuzu for health
The inclusion of yuzu in the context of a varied and balanced diet can bring a number of health benefits. It’s important to avoid nutritional deficits. Otherwise, this can lead to the development of chronic and complex pathologies over the years.
Boosts immune function
Vitamin C has been shown to enhance the body’s immune function. Maintaining levels of the nutrient in adequate ranges reduces the incidence of infectious pathologies and improves symptom control should they develop. It may even facilitate the treatment of chronic diseases. In some cases, it’s administered intravenously to try to reduce hospital stays.
Read more: Six Alternative Uses for Citrus Peels
Improves skin health
Vitamin C can also increase collagen synthesis in the internal environment. This is evidenced by research published in the International Journal of Sport Nutrition and Exercise Metabolism .
Collagen is the most abundant protein in the human body. It is part of almost all tissues and gives them elasticity and contractility. After the age of 30, its endogenous production tends to be reduced, so it’s vital to include in the diet elements that enhance the synthesis.
Helps to lose weight
It won’t reduce body weight simply by including yuzu in the diet, but it can help to make a low-calorie diet and to generate adherence. This is due to the fiber content of the food. This substance is essential to generate satiety, according to a study published in the journal Nutrition Reviews.
Moreover, this element is key to maintaining good intestinal health. Fiber allows the growth of bacteria that live in the intestine, thus ensuring that the microbiota is functional and competent. These microorganisms together improve the absorption of nutrients and reduce the risk of developing inflammatory pathologies.
How to include yuzu in the diet?
Yuzu can be incorporated into the diet in several different ways, as it’s a really versatile food. It can be eaten as it is or included in sweet and savory recipes. Both the juice and the peel are usually used. It can even be used to make cocktails and various types of drinks. However, it must be taken into account that its flavor is slightly bitter.
Yuzu: beneficial for health
As you have seen, yuzu is a fruit with several health benefits, although it isn’t very common in Western gastronomy at the moment. It provides a significant dose of vitamin C, a key nutrient for boosting immune function and collagen synthesis. It also helps to maximize the intestinal absorption of iron, thus avoiding the genesis of anemia.
Finally, keep in mind that it’s best to ensure variety in terms of fruit intake. This ensures an optimal supply of nutrients and phytochemicals with antioxidant capacity.
Of course, you should always prioritize raw consumption over juices. In this way, all the fiber is used and the impact of fructose on blood glucose levels is reduced. Otherwise, metabolic health could be affected in the medium term.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Carr, A. C., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients, 9(11), 1211. https://doi.org/10.3390/nu9111211
- Lis, D. M., & Baar, K. (2019). Effects of Different Vitamin C-Enriched Collagen Derivatives on Collagen Synthesis. International journal of sport nutrition and exercise metabolism, 29(5), 526–531. https://doi.org/10.1123/ijsnem.2018-0385
- Rebello, C. J., O’Neil, C. E., & Greenway, F. L. (2016). Dietary fiber and satiety: the effects of oats on satiety. Nutrition reviews, 74(2), 131–147. https://doi.org/10.1093/nutrit/nuv063
