Black Weight Loss Success

The Official Blog of the Black Women Losing Weight Community. Tips, articles and weight loss resources for African American Women.

Join Our Email List:
We respect your email privacy
You are here: Home / Archives for Ajima Jackson

Ajima Jackson

Chonda lost 52 pounds

by 2 Comments

Transformation of the Day: Chonda lost 52 pounds and transformed her body. This petite and powerful mom’s prayer was to live a healthier lifestyle and learn to enjoy fitness. After losing a significant amount of weight, she decided to step up her efforts become a Figure Competitor, placing 4th in her first competition. Check out her story.

chonda before and after

I developed a lifestyle focused on fitness 2 years ago. I have lost 50 pounds during this process and entered my first figure competition, placing 4th. When I started this journey, I just wanted to live a better, healthier lifestyle. My prayer was to learn how to love and enjoy the process.

Losing weight was not always a struggle for me. However, after having three children and after years of not taking care of my self, it was no longer an easy process. I guess that my motivation came after my unsuccessful marriage. No, not from a place of revenge, but of finally having the opportunity to put me first. I prayed and asked God to help me get to a place where I loved fitness. I wanted to get to a point where working out became an enjoyment and a part of my lifestyle.

I was introduced to a trainer in the area, Jerome Teasley, and began to work with him three days a week. Jerome has a gift of meeting a person where they are and gradually pushing them to progress in their workouts. My workouts consisted of weights and cardio. He would have me do a weight training set using weights or a weight machine and then move on to some jumping jacks, push-ups or mountain climbs.

My diet consisted of three meals, two snacks and a gallon of water a day. I struggled with the water. For breakfast, I would eat egg whites and oatmeal or egg whites with cheese and spinach. A snack would be a piece of fruit, such as green apple, pears, any berry and almonds or yogurt. For lunch, I had a salad with a protein (lean meat – baked or grilled). My dinner would be lean meat, 1 cup of vegetable, brown rice or pasta or a sweet potato.

I started working out in June of 2013 at around 143 pounds and by November of 2015, I weighed 116 pounds. My height is 4’11”. After getting down to 116 Lbs, I realized that I had fallen in love with the process and decided that I wanted to push myself even more, so I entered into a fitness competition as a figure competitor.

My diet became more strict because I had to become very lean. I had to drink a gallon of water every day, no excuses. We did weight training six days a week. With my competition diet, I had to eat every 3 hours, so it was very important to meal prep and carry my lunch bag every where I went. The meal plan consisted of a lot of proteins and vegetables. During my workouts, I began to lift heavier weights and increased my cardio to one hour, twice a day six days a week. I trained for the competition over the course of five months. On the day of the competition, I weighed 91 pounds at 4ft 11in tall. I placed forth in the Novice Figure Division.

The biggest advice I have to share about successfully losing weight and transforming your body is to fall in love with fitness and enjoy the process.

Instagram: @terriaficwoman_74

Chonda

Amy lost 34 pounds

by Leave a Comment

Amy lost 34 pounds. After the birth of her son, she gained a significant amount of weight. She has worked over the course of 10 months to become a fit and happier mom. Check out what she shared with us about her journey.

amy before and after

I’m a proud mom. After I had my son, I gained a lot of weight. Basically, I wasn’t happy and I wanted to change that.

Mentally, I had to prepare myself. My friend is a health fitness coach. She helped me with getting myself out my comfort zone and I started making some moves. I let go of the fast foods that I was eating on a regular basis, along with Coca-Cola. Then, I started using Herbalife protein shakes, which I love. Now, I eat baked meats and lots of green vegetables, like broccoli and green beans. I also eat bananas and strawberries. No rice, no bread and no pasta.

For the most part, I work out every day. I go to Fit Camp every other day and I also workout at the 24 hour fitness gym on the alternate days. I enjoy Zumba class as well.

Started at 205 pounds and now I’m down to 171 pounds at 5’2″ tall. I lost the weight within a 10 week time frame. I have more weight that I’d like to lose, but I know that I’m gonna get there in due time. Today, I’m a fit mom.

Advice: I would tell others that they CAN do it. Mentally, You have to say to yourself, “I can do it”. That’s what I did.

Instagram: @fitchix_85 @herbalifefitmom_85

Ada lost 78 pounds

by 2 Comments

Transformation of the Day: Ada lost 78 pounds. This 55 year old Glam-ma faced depression and emotional eating when she lost her mother and grandmother to cancer 4 months apart. The birth of her grandson gave her the motivation she needed to change her life with surgery, healthy eating habits and walking 3 miles a day. Check out her transformation journey.

Ada weight loss

In October 2008, my grandmother was diagnosed with terminal cancer. Then, 2 months later. my mother was diagnosed with pancreatic cancer. They both were in stage 4. My mom and my grandmother passed away in 2009, 4 months apart. I went into a deep depression where I began to eat uncontrollably to fill the void in my life and suppress my sadness. I went from a size 14 to a 24 in a matter of 2 years. I was already on steroids because of asthma, so that didn’t help the situation at all.

In 2012, I weighed 254 pounds. Once my grandson was born, my life changed. I knew that I needed to change my way of eating and living, if not for myself then for him. I had tried every diet under the sun and nothing worked, so I opted to have the gastric sleeve procedure done for health reasons in 2012. I was informed that I had to lose 12 pounds before surgery. I went to a dietician and she taught me how to eat, how to use portion control, having a balance of protein, carbs and vegetables, etc. I started an exercise regimen twice a week as well. I reached my pre-surgery goal.

ada before and afterAfter having weight loss surgery, I lost 90 pounds in a year and I went from a size 24 to a size 10. Now, I eat right and exercise regularly. I love my healthy lifestyle. Did I mention that I’m 55 years old and a “Glam-Ma”. My current weight is 176 pounds. I’m still not at my goal weight and would like to weigh 160 pounds.

In terms of healthy eating, I try not to eat any fried foods. Instead, I eat food that is baked, broiled or BBQ’d. I also eat lots of veggies, fruits and have low fat cheese/milk. I drink lots of water, at least 64oz a day. Everyone in my house eats healthy now. My son weighed 240 pounds and now he weighs 165 pounds. My daughter weighed 319 pounds and now she weighs 200 pounds. (both did it without surgery)

I exercise daily, walking at least 3 miles a day. If you are not a gym head, be encouraged Ladies. You can do all things through Christ who strengthens you. You are more than conquerers. You are victorious in Jesus. Believe in yourself. Everyone transforms at a different pace.

Instagram: @estoybella

Toni lost 78 pounds

by 1 Comment

Transformation of the Day: Toni lost 78 pounds. This petite lady was suffering with diabetes and high blood pressure. With her husband by her side, she worked to adopt healthier eating habits and started working out 5 days a week. Check out how her hard work paid off.

toni

Hello, my name is Toni and I suffer from diabetes, as well as high blood pressure. I weighed a total of 287 pounds and was not living a healthy life at the start of this process. I am 5’1″ tall and I was just miserable! I too decided that it was a time to make some changes.

I took the time to change my eating habits and exercise regularly, and I’m now down 78 lbs and counting! It has taken me about 8 months to get to where I am now. I’m determined to live and not die! My desire is to live a long healthy life for me, as well as for my family.

My husband inspired me to lose the weight also. He’s lost a tremendous amount of weight too… over 120 pounds. (see his photo below)

I changed my eating habits by turning away from a lot of the fast food restaurants I’d visited in the past. I also cut all sodas, fast food as well as certain sweets. Now, I steam and bake my foods. Today, I eat a lot of salmon, fish and baked or grilled chicken. I eat a lot of fruits and veggies, such as blueberries, strawberries and grapes.

I drink a lot of lemon water, as well as regular water, and green tea. I use to drink at least three to four sodas a day and I stopped that. Now, I’m lucky to drink maybe one a week with water behind it. After each workout, I drink a protein shake, which I make on my own. It consists of protein whey, frozen fruit, vanilla almond milk and ice. I also don’t eat after 6pm.

I started working out five days a week, one and a half hours a day. My workout times range from either 5am-6:30am or from 4:30pm to 6:00pm, depending on my work schedule. Now, I workout twice a day on some days. My workout routine consist of an hour cardio, half hour weights and 30 minutes of walking.

My advice to those who desire to lose weight is to start slowly and don’t get discouraged if you don’t meet your goal. Keep pushing. Keep a positive mind, stay away from fast foods, sodas, crash diets and drink plenty of water, water, water!

tonihubbyjune16

toni before and after

Kelly lost 100 pounds

by 6 Comments

Update Dec 2016: Check out Kelly’s updated before and after photos. We asked her how she continues to have success. She’s now down to 199 pounds for a total weight loss of 134 pounds.

kelly weight loss
How have you maintained your weight loss/continued to lose weight?
I maintained my weight loss through weight lifting, running (and other cardio) while holding on to a super LOW carb eating routine. Occasionally, to switch things up on my body. For example,  I’ll go vegan week or two!

Have you made any changes in terms of eating habits and exercise?
Still holding on to a 4-6 day a week gym routine!

What lessons have you learned on this journey? What stands out the most?
What stands out the most is that I have to remember that I didn’t do this for an event! I didn’t do this to fit a person or for just a season. MY LIFE is permanently changed and the way I eat is now weaved into who I am!
kelly keto

June 2016: Kelly lost 100 pounds. Focused on her modeling career and her love of fashion, she was motivated to change her mindset and committed to changing her eating habits. Check out what she shared with us.

ketogenic kelly

What was your motivation?
My modeling career and my wardrobe! I have an amazing, full closet and I could fit nothing! The Lord showed me an inner strength I didn’t know I had. I was able to make up my mind, be committed and WORK for every pound. It was HARD, but I did it! 30 more lbs left! A size 14 is my goal!

What kept you going during those times that you wanted to give up?
I never was tempted to give up. I had way too much to gain. I’d made so much progress and I wasn’t turning back.

How did you change your eating habits?
Developed my own plan by researching and and finding methods that work, including Ketogenic eating. I stopped eating all sugar and all starches. There are parts of my journey where I also pullback on fats. Now, I eat lean meats, veggies, eggs, some fruits and lots of water. Now, I teach other people about my plan!

What did your workout routines look like? How often did you workout?
NONE! No gym time.

What was your starting weight? What is your current weight?
Started at 333 pounds and I now weigh 233!

What is your height?
5’4″

How long did your transformation take?
A little shy of 8 months!

What advice do you have for others who want to lose weight?
Stop saying what you can’t do and stop looking for the easy way to lose weight! You won’t find it. Take control of your mind, get some discipline and fight!

Instagram: @KetogenicKelly

Kelly
Side Note: Here is some additional info on Ketogenic diets for weight loss. Many people find this type of low carb/high fat plan very effective.

Connie lost over 80 pounds

by 4 Comments

Transformation of the Day: Connie lost over 80 pounds after reaching almost 500 pounds and having a mini stroke. This is a life or death mission for her and she is focused on getting healthy. She is still on her journey, but we want to celebrate her awesome progress. Check out how she did it.

connie

I started this journey back in 2014 after I recovered from a mini stroke. I weighed almost 500 pounds but I’m down to 410 pounds now at 5’5″. I could barely walk and had to use a cane. I have struggled with my weight for many years, but I’m tired of being fat. What inspired me to keep going is I’m tired of being sick. I have diabetes and at one point my A1C was over 13. I knew that if I didn’t lose this weight, it would kill me.

I started exercising while sitting on the couch playing “Just Dance”.  After that, I started using moderation when it came to my eating habits. I cut soda and pop out. I mostly drink detox water now. I use portion control and eat a lot of fruit and veggies. I use a lot of J.J. Smith’s smoothie recipes from her 10 day green smoothie cleanse book and follow her page on Facebook. (She posts a lot of encouraging posts that I need to hear to keep me going.) It is hard for me to follow a diet so I just stuck to the basics.

1. Eat healthy and in moderation
2. Exercise regularly, even if it is just for 10 min. Some movement is better than no movement.
3. Drink plenty of water. I drink detox water everyday.
4. Don’t deprive yourself. When I’m hungry, I eat. I just remember rule number one when I do.

I just stay consistent, try to keep my calories under 2000 and I refuse to give up. If I eat too much one day, I still might beat myself up, but then I get up the next day and try harder. We are only human and we are going to make mistakes.

Now, I workout at almost every day. I switched from “Just Dance” to doing Zumba and using resistance bands. YouTube is my best friend for finding workout videos. I made myself a playlist of Zumba videos. Also, I just starting a walking program. I’m walking a mile now but I want to work up to being able to jog a couple of miles a day.

My advice for others who want to lose weight is that it’s about consistency. It does not matter how fast you are moving as long as you are moving. That is what my doctor told me when she was warning me that I was going to die if I didn’t get my weight under control, and that has stuck with me. I pace myself to what I can do. Everyone is different and you have to find what works best for you. Once you find it, stick with it. Even if you fall off the wagon, acknowledge what you did, get back up and keep going. It will pay off in the long run. Look at me. If I can do it, so can anyone.

I still have a long way to go. I want to lose another 100 lbs, but I’m taking it a little at a time. Hope that my story helps someone else. Thank you

Instagram: @Conina72

connie before and after

4 Things Women Should Know About Losing Weight after Menopause

by 4 Comments

menopauseFor menopausal and post-menopausal women, the topic of weight, loss and gain, can be very challenging. If you find yourself in this category, you might be starting to realize that that your body gaining weight in ways it never has before, even if you are still eating the same foods. It’s not uncommon for women over 50 to share stories about the negative effects menopause has had on their bodies, but fortunately, much research has been done in this area to help women lose weight after menopause.

Weight gain while you are in your menopause stage can be maddening, especially when you very well know you have been able to lead a moderately fit life before it sets in. The reason behind that noticeable weight gain that many experience upon reaching this stage is due to a couple of factors. One of which is the slowing down of metabolism as you get older. When it comes to Basal Metabolic Rate, energy expenditure typically decreases with age. The prime factor that contributes to weight gain during menopause, is the increased levels of two specific enzymes in the fat cells. Once this stage sets in, estrogen levels in the body typically fall, thus, causing these enzymes to be at greater levels. Essentially what they do is to manufacture fat in your body and store it, hence causing weight gain. On average, you might find yourself to have gained 10 to 15 pounds. You should check in with your doctor about your hormone and enzyme levels, for info on potential therapies and to fully understand what is going on with your body.

Researchers at the Mayo Clinic took a closer look at the phenomenon by comparing fat tissue in pre- and post-menopausal women of similar ages. At the cellular level, they found that two enzymes that work to synthesize and store fat were more active in the postmenopausal women, which the researchers attributed to drops in estrogen. Experts also say that decreases in metabolism mean that women gain an average of 10 pounds around menopause, but that they can lose weight through diet and exercise. – NY Times

Nonetheless, losing weight and getting fit is possible after menopause. Here are 4 things you should keep in mind.

Fruits, whole grains and vegetables scrape off the pounds

Eating for fat loss entails eating nutritious foods in the right amount. Healthy foods to eat include fruits, whole grains, beans, and vegetables. Using whole foods that are full of fiber and nutrients to replace the fast food, highly progressed food and junk food in your diet is a sure way to get those extra pounds scraped off little by little. To back this fact up, research has already been done, where postmenopausal women (17,000), were subjected to this type of healthy diet. Furthermore, the women were not subjected to use of any hormones during the study. At the end of the research, it was successfully concluded that a diet full of whole plant foods had a greater chance to play the role of weight reduction.

Lower Your Calories – Aim for a specific calorie goal per day

In addition to cleaning up your eating habits, counting calories and maintaining a lower calorie intake daily also augments your weight loss efforts. We are talking 1300-1600 calories a day for most people, depending on your health, fueling the body for workouts, etc. To begin, you have to start counting calories regularly. This means that you will check nutrition labels before eating any foods. For foods that do not have a label, such as fruit and vegetables, you can check the average calorie count via a mobile app or online websites that have already counted the calories for you. You’ll also want to invest in a good food scale. Simply keep track throughout the day and try to stay below or right on track with your goal calories. There are a number of free websites and mobile apps, like My Fitness Pal and SparkPeople.com, that can help you get started.

An older study, published in 2003, followed 535 women through menopause. About half of them were put on a 1,300-calorie a day diet and were assigned to burn 1,000 to 1,500 calories per week through exercise. Not surprisingly, the women who followed the diet and continued to exercise for five years were more likely than the others to have maintained their pre-menopausal weight and keep their younger waistlines. – Dr.Weil

Burn 1000 calories every week

As you check your recommended calorie intake, you also need to designate some of your time and fill it up with a set of exercises that are sure to get you burning at least 1000 calories every week. This ideally means that you will have to work hard and long enough to burn 200 of those calories in a single day. Exercising doesn’t have to necessarily mean you have to jog or cycle. There are many ways you can burn calories throughout the week that aren’t too strenuous for your body. Take time to do a bit of gardening for a couple of hours, hike a nature trail for roughly half an hour, go for a brisk walk for an hour and/or get on your treadmill (3mph) for half an hour. You can also engage in group activities like yoga, aerobics, water aerobics, Pilates, and more.

Visit nutritionists, exercise physiologists and psychologists

As you go on with your new-found postmenopausal weight loss strategy, it is advisable to also keep a close relationship between you and your nutritionist, exercise physiologist (or certified personal trainer), and psychologist to have an even deeper perspective of your situation, while learning about new things to integrate with what you already know. Your nutritionist and exercise physiologist can help you with your diet and exercise regimen and your psychologist can help you learn to love yourself no matter where you’re at weight wise, as well as help you cultivate characteristics like commitment and grit to push through the tough times.

Losing weight during the postmenopausal stage can be a frustrating undertaking if not taken seriously or if you do not commit to being consistent with helpful measures. At the same time, learning to come to some form of acceptance of your body’s changes as you grow older will help you feel more peaceful and happy. Everyone grows older and bodies do change. Do your part and let the rest fall where it may, as then you’ll be able to feel freedom and joy.

References

  • http://lindamelone.com/scientifically-proven-way-lose-weight-menopause/
  • http://healthland.time.com/2012/08/28/how-women-can-keep-the-weight-off-after-menopause/
  • http://well.blogs.nytimes.com/2014/03/28/ask-well-weight-gain-at-menopause/?_r=0

Ashley lost 103 pounds

by Leave a Comment

Transformation of the Day: Ashley lost 103 pounds. Having to take Metformin for pre-diabetes and dreaming of being a healthy, happy mom in the future were this young lady’s main motivations. She has changed her life by using weight loss surgery to change her eating habits and by finding a form of exercise that she loves.

ashley before and after

Hello, My name is Ashley and I’m a 27 year old from Michigan. I’ve been struggling with my weight for many, many years. I tried tons of diets and pills, but nothing seemed to work. My weight loss journey began on July 15, 2015; the first day of my new adventure. I had the Sleeve Gastrectomy procedure done. My weight at the time of surgery was 328 pounds and as of two days ago I weigh 225 pounds at 5’5″. 103 pounds gone forever! I am beyond thankful, just wish that I would’ve done it sooner. What really made me decide to go with the surgery was two main factors. First, I was pre-diabetic and had been on Metformin for a little over 2 years. Secondly, I really want to have children in the near future. I couldn’t imagine getting pregnant at almost 330 pounds.

My biggest inspiration has been my boyfriend, Justin, and family. They’ve always encouraged me to keep going, no matter how slow I’m going, just as long as I’m moving upward. One of my closest friends, Charrena, has also helped me along my journey. She actually had the same surgery two weeks after me, so we’ve been each others backbone.

I joined the Powerhouse Gym that’s close to my house and I love their Body Pump class; which is focused on weight lifting. My new job has made it a little difficult for me to work out, but I try to go to the gym at least 2 times per week. I found that exercise classes actually work better for me than other activities I could be doing in the gym. They help me get more results.

Having surgery actually FORCED me to change my eating habits. They took away 85% of my stomach, so I’m only able to eat very small portions which is very helpful when it comes to calorie and portion control. I gave up all fast food and carbonated beverages. I actually fell in love with yogurt because that’s a food that isn’t heavy on my stomach and I’m still able to get at least 12g of protein in the portion sizes I’m working with. Since my stomach is very small. I’m only able to eat 3 to 4 ounces of food at a time. I make sure that I consume about 75-90g of protein per day and drink tons of water.

If anyone is considering bariatric surgery, I say GO FOR IT!! I don’t regret my decision one bit. I’m more happy and healthy now than I’ve ever been in my adult years.

Instagram: @bestofbothworldz89

ashley weight loss surgery

Linda lost 34 pounds

by Leave a Comment

Linda lost 34 pounds. She was dealing with a number of serious health issues and symptoms that the doctors were unable to officially diagnose. Adopting a vegetarian lifestyle and become an avid runner has helped her to transform her health. Check out her journey.

linda before and after

My motivation to recommit to fitness came from a slew of seemingly related health issues, that never added up to anything. From suspected insulin resistance one day, to hypoglycemia the next (but no diabetes). To having symptoms that line up with PCOS, but no official diagnosis. I got tired of health issues and the pills that were pushed upon me to manage my symptoms, because I was not getting any answers or a cure.

When it comes to wanting to give up, I look at the progress that I’ve made and I’m encouraged to keep going. Whether it’s looking at my mileage logged on Garmin Connect, the progress photos I’ve taken over the month, or pounds lost that I can see as a daily reminder on MyFitnessPal. I keep track of everything that I do so that I know where I have come from and reflect on my success when I struggle to keep putting forth effort!

Before I started working out again, I decided to cut meat out of my diet in September 2015 to manage what was clearly hormonal issues. After the first week and a half, I was hooked and haven’t eaten meat since. I kept fish in my diet in the beginning, but now I no longer have a taste for it. I follow a vegetarian lifestyle and am considering veganism. It helps me manage the hormonal fluctuations that I have been having and I plan to stick to eating this way.

I don’t follow any specific eating plans. I try to eat as many whole foods as possible, but I’m a sucker for buttermilk waffles. I can eat those until I am blue in the face. Rather than cut out something I enjoy, I fit things like that into my lifestyle change. I pre-track my meals for the day to make sure that I stay within in my “calorie budget.” I eat a lot because I run A LOT, and have found out that eating too little is one of the reasons I experience hypoglycemia. I never under eat. Trying to run 7 miles and eating 1700 calories a day will NOT cut it.

I started running in November. I really committed to running in December when I decided to sign up for two 10K races. One was on my 26th birthday. I purchased my first pair of running shoes and for the first two months, I muscled through the pain and discomfort of running. Knowing how hard it was to get started made me not want to quit. Now, I run 5-6 days a week. Sometimes, I run twice a day. I also lift weights 2-3 days a week and I make myself take a rest day. I don’t like to sit still, so I usually do an “active rest” day where I walk a few miles. I love running so much that easy runs are my cross training. I love distance running, which is something that I never thought that I would ever say in life. I have signed up for 3 half marathons and one 10 mile race. I’ve completed a few 5K’s and a couple of 10K’s. I also am a part of two running clubs! Some say I do too much!

My starting weight was 217 pounds and I currently weight 183 pounds.  I’ve lost 34 lbs since November 2015, but I’m in the middle of my transformation. The “in progress” photos I am showing are for the last 6 months, January 2016 until now. I’ve lost 22.5 lbs in that time frame. My goal weight is somewhere around 160 lbs, maybe 155 lbs. I really don’t have an exact number that I’m looking for, just whatever my body settles in to. I am 5 feet, 2 inches tall and do not base my health on the BMI scale.

My advice is to take it one day at a time. There are no quick, permanent fixes. You have to learn your body and love yourself for where you are NOW. If you wait until you arrive at your coveted weight to love yourself, what will happen if you never make that magic number? Will you commit to being miserable all your life? I say find an activity that you enjoy and run with it, literally and figuratively.

I would also say that you can’t outrun a bad diet, so make sure you’re not solely feeding yourself food with little nutrition. There is no such thing as bad food or good food, just food that provides optimal nutrition and food that provides little nutrition. Don’t villainize food and don’t put yourself on a diet you cannot sustain. It took me many months to decide to go with a vegetarian diet. I researched the pros, the cons, and practiced it before I committed to it.

I did not use weight loss surgery. I do not take diet pills, I don’t juice fast, nor do I do cleanses. I am taking the slow and steady approach so that I can learn about my body during the journey. However, everyone’s journey is different, so I am a firm believer of doing what you feel most comfortable with. There is no one size fits all approach to weight loss.

If you want to follow me, I have a Facebook page dedicated to tracking my health and fitness called “Veggin’ Out Fitness” and I update it daily, multiple times a day. From there you can get an idea of the things that I eat and my workouts for the day. I also post my weight on the scale and when I splurge and eat what feels like 500 donuts. I keep it honest, because it is my diary that I am sharing to the world.

Instagram: @vegginoutfitness

Benefits of Eating More Citrus Fruit

by Leave a Comment

citrus fruit benefits

The citrus fruit family is vast, covering oranges, limes, lemons, grapefruits, etc. All of them, however, have two major things in common. First, citrus fruits are known to be quite delicious and offer a naturally sweet snack. Secondly, they are also immensely nutritious. Take your garden variety large orange, for instance. On average, It naturally packs more than the required amount of daily Vitamin C for an adult woman. Additionally, it has been found that organic oranges have more Vitamin C than conventional oranges. Speaking of Vitamin C, did you know that it influences the amount of absorption of iron in the body? The more Vitamin C there is, the more absorption of iron in the body from the food.

Of course citrus alone will not cure any condition or disease, but it does have potential health benefits. Here are some wonderful benefits of eating citrus fruit:

Calming Colds

For such a minor ailment, a common cold can be irritating and unbearable at the same time. A lot of medication exists to counter a cold, but in case you didn’t know, eating more citrus, preferably in amounts that provide 400 mg to 500 mg of vitamin C, can help lessen the effects that come with contracting a cold. It isn’t exactly curing, but it sure does help unclog the nasal cavities and make it all bearable, and in just a short time, you will be smelling the roses again. The flavonoids and anti-oxidants in citrus fruits also help the immune system.

Heart Protection

Citrus fruits such as limes, lemons, oranges, and grapefruits, offer a great source of flavonoids. However, they contain this flavonoid in its pre-dominant form, commonly referred to as hesperidin. The hesperidia in citrus fruits is credited with heart helping properties. Ideally, it helps boost the HDL cholesterol, which is good for the body, while helping to lower LDL cholesterol, which is bad for the body.

Aids in Weight Loss

Eating more citrus is additionally helpful in aiding weight loss. Citrus is naturally filled with fiber and water that can help you stay full and satisfied for a good length of time. Citrus can also be a great low cal snack. Half of a grapefruit is approx. 50 calories. According to a 2006 study, grapefruit was noticed to have an additional benefit.

According to a 2006 study published in the “Journal of Medicinal Food,” eating half a grapefruit before a meal three times a day is associated with significant weight loss. Groups of obese individuals were assigned to eat half a grapefruit, drink 8 ounces of grapefruit juice, take a grapefruit capsule or take a placebo capsule. The fresh grapefruit, grapefruit juice and grapefruit capsule groups reported greater weight loss after 12 weeks than the placebo group, suggesting that certain components of grapefruit facilitate weight loss and fat loss. – SF Gate

Sodium Reduction

Foods and dishes rich in sodium aren’t good in large quantities. Instead of going for salt and salty foods, why not opt for a bit more of citrus in the diet. After all, it is well established that citrus is also good in enhancing flavors, the same way salt does. Drizzle some lemon juice over your fish, chicken, salad, etc for acid/salt flavor.

Cancer Prevention

Apart from flavonoids, citrus is also known be a source of antioxidants. More specifically, a special class of antioxidants called limonoids has a particular impact on the body. Limonoids have been found to help protect the body against the various types of cancers, namely, cancer of the colon, skin, lung, stomach, and finally, breast cancer.

Other Benefits

In addition to these, there are other benefits to take note of. Regular drinking of orange juice lowers the risk of contracting kidney complications like kidney stones.

Studies have shown that potassium citrate supplements can slow the formation of kidney stones, but some people can’t tolerate the supplements because of gastrointestinal side effects. For those people, drinking citrus juices, which contain a natural form of citrate, may offer an alternative to the supplements. – WebMD

Also, if your eye health is somewhat questionable, you should start your hunt for citrus in oranges. It has been discovered that oranges contain a chemical called carotenoid, which is transformed into vitamin A in the body, conveniently, helping to prevent macular degeneration.

As it has already been discussed, citrus fruits contain quantities of fibers in them. Dietary fiber in general can help to prevent constipation via stimulation of digestive juices. Furthermore, flavonoid (hesperidin) is a good regulator when it comes to high blood pressure. Besides the flavonoid, there are quantities of magnesium in citrus fruits that greatly maintain normal blood pressure in the body.

Conclusively, citrus fruits are of immense importance to the body due to the many nutrients they naturally harness. If you live in a tropical region, feel free to grow your own citrus fruit trees and enjoy citrus all year long at your convenience. If you live in a colder climate and you can afford to, do your best to purchase organic citrus fruit or buy fruit grown by regional farmers so you can help support independent farmers (rather than large, multi-million dollar corporations). Enjoy fresh citrus fruit every day and try all sorts of new recipes, from smoothies, to salads to meat marinades.

References