Yuzu (Citrus junos) is a hybrid citrus fruit originated in China over 1,000 years ago and now grows mostly in Japan, Korea. It is valued for its highly aromatic rind and Yuzu is one of the few citrus in the world that is able to maintain it’s tart/sourness at high cooking temperatures. The fruit is small with a diameter of 2–3 inches (5.5–7.5 cm). It has a relatively thick yellow skin and is more aromatic and much sourer than other citrus fruits, the juice is very minimal, thus often expensive.
Benefits and uses of yuzu:
1. Yuzu is low in calories but highly nutritious. In fact, 3.5 ounces (100 grams) provides
- calories: 53
- carbs: 13.3 grams
- protein: 0.8 grams
- fat: 0.3 grams
- fiber: 1.8 grams
- vitamin C: 59% of the Daily Value (DV)
- vitamin A: 31% of the DV
- thiamine: 5% of the DV
- vitamin B6: 5% of the DV
- vitamin B5: 4% of the DV C
- copper: 5% of the DV
It also contains smaller amounts of magnesium, iron, zinc, calcium, riboflavin, niacin, and vitamin E. What’s more, it harbors powerful plant compounds like carotenoids, flavonoids, and limonoids. These all act as antioxidants in the body, and studies show that they may help reduce inflammation, fight cancer cells, and promote heart health.
2. Contains powerful antioxidants
Antioxidants are compounds that neutralize free radicals, which are reactive molecules that damage cells and cause oxidative stress when their numbers get too high in the body. This stress is associated with many diseases.
Diets rich in antioxidants are thought to reduce your risk of brain ailments, heart disease, type 2 diabetes, and certain types of cancer.
Yuzu contains several antioxidants, including vitamin C, carotenoids, and flavonoids.
Vitamin C is not only an antioxidant but also helps regenerate other antioxidants in your body, such as vitamin E.
In addition, a test-tube study noted that limonene, a flavor compound in the peel of yuzu and other citrus fruits, acts as an antioxidant and helps reduce inflammation. It may be particularly useful in treating some types of asthma.
Furthermore, animal and test-tube studies show that yuzu extract’s antioxidants may combat obesity and inflammatory bowel disease (IBD). Though these findings are promising, human studies are needed.
3. May improve blood flow
Blood clotting ensures that you stop bleeding after a cut or scrape. However, excessive clotting can cause blockages in small and large blood vessels — which may lead to heart disease, heart attack, and stroke.
Interestingly, test-tube and animal studies reveal that yuzu extract may have anti-clotting effects by inhibiting the grouping of platelets. These properties are linked to two key flavonoids, hesperidin and naringin, in both the flesh and peel.
4. May have anticancer properties
Yuzu packs many substances that may protect against cancer.
Of particular interest are limonoids, which occur in several citrus fruits. Test-tube studies demonstrate that they fight breast, colon, and prostate cancers. Additionally, yuzu peel contains tangeretin and the flavonoid nobiletin.
In test-tube and animal studies, nobiletin suppresses tumor growth, while tangeretin is effective at inhibiting leukemia cell growth.
Despite these promising findings, human research is needed.
By improving blood flow, yuzu extract may reduce your risk of heart disease. However, significantly more research is needed before it can be recommended for this use.
5. May protect your brain
Animal and test-tube studies suggest that yuzu may protect your brain against diseases like Alzheimer’s. In fact, a study in rats with induced brain dysfunction found that long-term intake of Yuzu extract improved brain function and blood sugar control.
Plus, the yuzu flavonoid naringenin has particular brain-protective effects. In two studies in mice with induced memory loss, naringenin extracted from yuzu improved memory and reduced oxidative stress from brain-damaging proteins.
All the same, research is limited to animal studies.
6. Its fragrance has soothing effects
Compounds like limonene and linalool are responsible for yuzu oil’s distinct aroma, which carries notes of grapefruit, mandarin, bergamot, and lime.
Interestingly, several studies note that yuzu oil has soothing effects, potentially helping reduce tension and anxiety. In one study, 20 women inhaled yuzu scent for 10 minutes. They experienced a decrease in stress markers, mood disturbance, tension, depression, anger, and confusion for 30 minutes.
Another two studies in small groups of young women determined that 10-minute inhalation likewise decreased heart rate and improved nerve system activity.
Additionally, inhaling diffused yuzu essential oil decreased tension, anger, and fatigue better than inhaling hot steam and similar to lavender oil.
Finally, a study in 60 mothers who were at the hospital with their sick child found that an aromatherapy room diffused with yuzu oil significantly reduced anxiety levels in the mothers.
As such, yuzu’s scent may offer emotional relief akin to other pleasing aromas.
7. May provide antidiabetes effects.
In a study in mice fed a high-fat diet, yuzu peel extract helped regulate blood sugar levels.
8. May help reduce cholesterol.
A study in mice fed a high-cholesterol diet revealed that yuzu peel extract reduced body weight and LDL (bad) cholesterol.
9. Possible uses for heart failure.
Animal studies indicate that yuzu extract may reduce some of the damage to heart muscle caused by a heart attack, which may help prevent future heart failure.
10. May improve bone health.
An animal study found that giving rats yuzu peel extract helped maintain bone strength.
11. May protect against infection.
Yuzu seed extract has been shown to have antimicrobial activity against a variety of infectious organisms, including influenza, E. coli, Salmonella, and S. aureus.
12. Utilized in anti-aging cosmetics.
This citrus fruit is used in cosmetics for skin lightening and collagen synthesis, which may help prevent wrinkles.
13. Easy to add to your diet
Because of its sourness, yuzu isn’t normally eaten on its own. Nonetheless, you can enjoy it in a variety of ways.
Yuzu is traditionally used for making Asian vinegars and seasonings. In Japanese cuisine, it’s often added to pastes, powders, marmalades, jellies, sweets, and tea.
Because it has a similar acidity as lemons and limes, it makes a great replacement for either of these fruits in dressings, condiments, desserts, baked goods, and drinks.
It may be difficult to buy the fruit at your local supermarket, but its juice is available at specialty stores and online. Look for 100% yuzu juice with no additives to get the most benefits. Many yuzu products pack significant amounts of sugar to counterbalance its sourness, so be sure to read the ingredient list.
Finally, you can enjoy its aroma via essential oil — or by zesting the rind and adding it to a small bowl of neutral oil, such as grapeseed.
Keep in mind that essential oils should never be ingested and must be diluted prior to use.
