Even though lemons are rarely consumed alone due to their sour taste, lemon has gained a lot of fame due to its properties and health benefits. Most of the evidence supporting the health benefits of lemons is science anecdotal.
They are rich in nutrients, vitamins, minerals, fiber, and various important plant compounds.
In fact, lemons may Protect Against Anemia, improves heart health, weight control, cancer, and digestive health.
Lemon Nutritional Facts
The health benefits of lemon are due to its many nutritional elements. These mainly consist of carbs (10%) and water (88-89%). 100-gram lemon can provide:- (study)
Water: 89 grams
Energy: 29 Kcal
Protein: 1.1 grams
Total lipid (fat): 0.3 g
Carbohydrate: 9.32 g
Fiber: 2.8 grams
Sugar: 2.5 grams
Calcium: 26 mg
Iron: 0.6 mg
Magnesium: 8 mg
Phosphorus: 16 mg
Potassium: 138 mg
Sodium: 2 mg
Zinc: 0.06 mg
Copper: 0.037 mg
Vitamin-C: 53 mg
According to the USDA National Nutrient Database, lemons contain a good amount of vitamin C, which is a powerful antioxidant. and B-vitamins (niacin, folate, thiamin, riboflavin), including potassium, zinc, and a small amount of magnesium.
Fruits and vegetables, rich in vitamin C, along with increasing the body’s immunity, also acts as an anti-oxidant that reduces heart disease, stroke, and cholesterol. Vitamin C and potassium present in lemon are soluble, due to which consuming it in large quantities is not harmful. (study)
Like other citrus fruits such as — red grapes, oranges, grapefruit, peach, cranberry, cherry, and limes — lemons have flavonoids properties. flavonoids are compounds that are effective prophylactic and therapeutic agents against cardiovascular disease, neoplastic diseases, visual impairment, viral infections.
Some of the major varieties are Kagji Lime, Pramalini, Vikram, Chakradhar, and Sai Sharbati. Of these, paper lemon is the most important variety. Due to its widespread popularity, it is considered synonymous with sour lime.
Potential Health Benefits of Lemons
Lemons are known for their own medicinal properties and are used in many different ways. Along with reducing your weight, the use of lemon provides health benefits to the body in many ways.
According to the results revealed in a study, lemon can also provide protection against inflammatory polyarthritis and arthritis. However, more research is needed to confirm the efficacy of these results.
Good source of vitamin C
All citrus fruits are an excellent source of vitamin C, with lemon being one of them. According to the USDA, the juice of one lemon provides roughly the recommended daily amount of 65 to 90 milligrams of vitamin C for adults. (study)
These are the primary antioxidants that help scavenge free radicals. It may also reduce the risk of heart disease and stroke, and lower blood pressure.
According to a study conducted on rats, lemon extract and plant compounds have been shown to have confirmed weight loss effects.
The polyphenols present in lemon can control the increasing obesity. These polyphenols have been shown to be effective in preventing the accumulation of excess fat in the body.
To lose weight, you can consume lemon water mixed with honey. It can be helpful in reducing your weight. (study)
Improve Digestive Health
Lemon is mostly the soluble fiber pectin, which can improve gut health. However, it contains lemon pulp instead of lemon juice.
People who drink only lemon pulp juice will miss out on the benefits of fiber.
Anecdotal evidence is strong that the polyphenol antioxidants found in lemons significantly reduce obesity. (study)
Lemon water is the most refreshing drink in summers for hydration. People who drink lemonade continuously, their body get enough water.
Many people do not like the test of plain water and avoid drinking enough water. In such a situation, lemonade improves their test and prevents dehydration.
Improve Heart Health
Consuming fruits and vegetables rich in vitamin C can reduce the risk of heart disease and stroke.
Vitamin C and plant compounds found in lemon may also play an important role in keeping the heart-healthy.
Citric fruits like lemon are rich in flavonoids, which can help in the treatment of atherosclerosis. (study) (study)
Some observational studies have found that consumption of citrus fruits such as lemon may prevent or reduce the risk of pancreatic cancer. Citrus fruits also have anti-tumor and chemopreventive properties. (study)
Apart from this, Lemon can help reduce the risk of several types of cancer, including breast cancer. It is thought to be caused by plant compounds such as hesperidin and d-limonene. (study) (study)
Lemons contain small amounts of iron, but they are mainly from plant foods, a great source of vitamin C and citric acid, which prevent anemia by improving iron absorption. (study)
Boosting the Immune System
As we know Vitamin C plays an important role in improving immunity.
Vitamin C may also help increase immunity in people who are undergoing excessive physical activity.
For this, you can consume lemon in your daily diet. It always keeps your body healthy. You can drink it by squeezing one or half a lemon in plain luck warm water.
Prevent Throat Infection
According to research, vitamin C can be helpful in preventing infection of the respiratory system.
Due to its medicinal properties, lemon is a very beneficial fruit for problems of respiratory tract infections such as asthma, cough, bronchitis, pneumonia, or other lung-related problems.
Interestingly, the combination of vitamin-C supplementation can also provide relief from chest pain, common cold, cough, and fever. (study)
How to Use Lemons
- Lemon can be used in the form of juice, juice can be used in salads.
- You can drink lemon tea.
- Lemon pickle can be made.
- Lemon juice can be applied on acne or stretch marks.
- Many people also use lemon juice to remove dandruff.
Lemons are not only a very healthy fruit but also an additional option to add flavor and smell to food and drinks.
The health benefits of Lemons may aid weight loss, boost the immune system, and reduce your risk of heart disease, throat infections, anemia, kidney stones, digestive issues, and cancer.
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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional