Summer is coming and a glass of lemonade on a hot summer day is the most refreshing drink one can have in summer. Lemonade calms your body and refreshes you instantly.
Lemon is a flavoured fruit. A small quantity of lemon juice can make its remarkable presence in foods and beverages. When we add a few drops of lemon juice to the curries, soup or drinks, it elevates the taste.
They have been around for years. This round, vibrant fruit from the flowering plant family named Rutaceae is scientifically known as a citrus lemon. This bright yellow coloured citrus fruit has a tangy sour taste due to its richness in citric acid. Though they are available in different shapes and sizes across the planet, and has its origin in Assam and other parts of Myanmar and China.
An interesting fact is it was found effective against scurvy in the 1700s. That was when James Lind found that lemons were very useful in treating a medical condition called scurvy (scurvy is a condition caused by low levels of vitamin C in the body).
Lemon Nutrition
Lemon Nutrition
Lemons are an excellent source of:
- Vitamin C
- Dietary fiber
- Citric acid
- Iron
Nutrients per Serving
A half-cup serving of lemon contains:
- Calories: 31
- Protein: 1 gram
- Fat: 0 grams
- Carbohydrates: 10 grams
- Fiber: 3 grams
- Sugar: 3 grams
Health benefits of lemon :
1. Supports heart health
Lemons are a good source of vitamin C and antioxidants. Research suggests that these two nutrients are beneficial for heart health and help prevent heart diseases and stroke. However, some amount of fibres present in lemon can also significantly lower some risk factors for heart diseases.
Few studies found that consuming lemon juice can help reduce high blood pressure. Lemon can be helpful with the main line of treatment of high blood pressure. Lemon contains two plant-compounds, such as hesperidin and diosmin – known to lower cholesterol.
2. Help Control Weight
Lemons are often promoted as a weight loss food, and there are a few theories as to why this is.
One common theory is that the soluble pectin fiber in them expands in your stomach, helping you feel full for longer.
That said, not many people eat lemons whole. And because lemon juice contains no pectin, lemon juice drinks will not promote fullness in the same way.
Another theory suggests that drinking hot water with lemon will help you lose weight.
However, drinking water is known to temporarily increase the number of calories you burn, so it may be the water itself that is helping with weight loss — not the lemon.
Other theories suggest that the plant compounds in lemons may aid weight loss.
Research shows that plant compounds in lemon extracts may help prevent or reduce weight gain in a number of ways.
In one study, mice on a fattening diet were given lemon polyphenols extracted from the peel. They gained less weight and body fat than other mice.
However, no studies confirm the weight loss effects of lemon compounds in humans.
3. Cancer Prevention and Treatment Research
Lemon juice is a valuable source of nutrients called flavonoids. These are antioxidants, which help protect cells from damage that could lead to cancer. But lemon juice hasn’t been studied for cancer prevention in people. While a healthy diet may help lower the risk of cancer, no one food has been shown to prevent cancer.
Lemon juice is not part of cancer treatment. But scientists have found tiny nanoparticles in lemon juice that – in lab tests on cells – inhibited cell reproduction and activated cancer cell death. This is extremely early research that’s more about searching for new cancer treatments and isn’t based on the lemon juice you’d get in your diet.
4. Increasing iron absorption
Iron deficiency is a leading cause of anemia.
Pairing foods that are high in vitamin C with iron-rich foods maximizes the body’s ability to absorb iron.
However, a high intake of vitamin C can trigger gastrointestinal problems in people who are taking iron supplements. For this reason, it is best to obtain iron from dietary sources, such as beef liver, lentils, raisins, dried beans, animal meats, and spinach.
Squeezing a little lemon juice onto a salad containing baby spinach leaves can help maximize the intake of both iron and vitamin C.
5. Boosting the immune system
Foods that are high in vitamin C and other antioxidants may help strengthen the immune system against the germs that cause the common cold and the flu.
One review found that, while vitamin C supplements do not appear the reduce the incidence of colds in a population, they may help reduce the length of time a cold lasts. Vitamin C may also help boost immunity in people who are undergoing extreme physical activity.
Squeezing a whole lemon into a glass of hot water with a large spoonful of honey makes a soothing drink for someone with a cough or cold.
6. Glowing skin and hair
After squeezing out the juice from the lime, rub the lime on the face and notice how the skin glows (people with sensitive skin, please use with caution). If that is not feasible, apply lime oil on the face, this will keep the skin elastic and youthful. Applying lime and yoghurt to the hair is a natural way to keep the hair shiny and free from scalp infections.
7. Prevents Kidney Stones
Prevents Kidney StonesSome studies have shown that lemon juice prevents the formation of kidney stones. Lemon contains citric acid, which improves urinary citrate levels, which prevents the formation of kidney stones.
8. Anemia Prevention
Lemon can help your body absorb more iron from plant-based foods in your diet. Maintaining proper iron levels helps prevent anemia, which is a lower-than-average number of red blood cells, often as a result of iron deficiency.
9. May help in oral disorders
We all know that vitamin C is an essential vitamin for teeth and gums. So, being a rich source of vitamin C, lemon is beneficial for oral disorders. Scurvy is an oral disorder where lemon helps so efficiently. Scurvy is a disease resulting from a lack of vitamin C leading to swollen gums, bleeding gums, etc. Lemon juice may have painkilling effects when applied locally to areas where there is a toothache. It may also help in reducing inflammation.
10. Beneficial for Throat Infection
Patients are often advised to consume lemon cough drops when they are suffering from a throat infection. This is because lemons are naturally endowed with antibacterial properties which will lessen the bacterial effects and bring about relief.
How to Add Lemon to Your everyday Diet?
You can have lemon infused in lukewarm water
Lemon tea boosts weight loss, so you can have 2-3 cups daily by adding a few drops to your tea
You can squeeze the lemon juice into your salad
You can add a few drops of lemon to your roasted veggies or chicken
You can use the juice of a lemon to marinate your meat
You can add a few drops of lemon juice to your rice when it’s cooking to prevent the grains from sticking to each other
You can make a lemon sorbet during the hot summer months for a refreshing bite in the sultry afternoons
FAQs about Lemon’s Health Benefits
How should Lemon be consumed for maximum benefits?
Lemon can be consumed in various ways, such as adding it to water, using it in cooking, or making refreshing lemonades. The key is to incorporate it regularly into your diet.
Can Lemon help with weight loss?
Yes, the combination of fiber, hydration, and metabolism-boosting properties in lemons can support weight loss efforts when part of a healthy diet.
Are there any side effects of consuming Lemon?
While lemons are generally safe, excessive consumption can lead to tooth enamel erosion due to their acidity. Moderation is key.
Is Lemon beneficial for hair health?
Lemon’s antioxidant properties can contribute to healthy hair. It can be used topically or consumed for potential benefits.
How does Lemon support heart health?
Potassium in lemons is associated with heart health by helping regulate blood pressure. The antioxidants also contribute to overall cardiovascular well-being.
Can Lemon cure respiratory issues?
Lemon’s anti-inflammatory and antibacterial properties may provide relief for respiratory issues. However, it’s not a cure, and medical advice should be sought for serious conditions.
Also read: https://www.healthevoke.com/5-wonderful-health-benefits/