For the biggest health benefits, eat two palm-sized serves each day – whole or juiced with pulp. A single service equals two small mandarins or one medium orange.

Grapefruit

Grapefruit is high in potassium, which helps fight cramps and reduce high blood pressure. Potassium reduces the effect of sodium, which increases blood pressure. Naringin, which gives grapefruit its bitter taste may also help lower your low-density lipoprotein (LDL) or bad cholesterol.

Lime

Inhaling the aroma of Lime can calm he part of your brain associated with anxiety. Eating Limes can help you deal better with stress, because they help keep cortisol (stress hormone) levels in check and keep your feeling more zen. Limes are rich in vitamin C, which plays a key role in our immunity.

Orange

The humble Orange has more than 170 phytochemicals, which research show protect our body form cardiovascular disease and cancer. As we age, our body is more susceptible to free radical damage and inflammation – so eating a diet rich in phytochemicals can help combat existing damage and also help prevent further damage.

Blood Orange

This vivid pigment contains anthocyanins, which combat food cravings. Studies suggest anthocyanins help the body to regulate insulin secretion and therefore stabilise your blood glucose levels, which affect how full you feel. So next time you crave coffee or chocolate reach for a blood orange.

Mandarin

Deliciously sweet, mandarins brim with magnesium, iron and calcium. Magnesium and calcium are important for both health, especially after menopause when bone density decreases. Low iron can result in tiredness in women if their diet has insufficient levels.

Lemon

Not only does a lemon have fewer carbohydrates than other citrus fruits, but adding a squeeze of lemon juice to your food reduces the total glycaedemic index (GI) of whatever food you are eating. Low GI meals can help maintain your energy levels for longer, so you don’t feel like reaching for a snack in the afternoon.