Many people think of lemon as nothing more than a simple side dish served by the water in restaurants or a popular flavor for candies and desserts. But did you know that lemon is actually loaded with vitamin C, antioxidants and health benefits? It is true: the benefits of nutrition with lemon range from reducing the risk of kidney stones to the death of cancer cells, whether we are talking about water with lemon, lemon essential oil or just the acidic fruit itself. In addition, the potential uses of lemons extend well beyond the kitchen. Lemons can be used for almost everything, from polishing furniture to adding extra shine to the hair and improving skin health.
Ready to learn more about this powerful citrus fruit? Read on for the full list of the benefits and side effects of lemon.
Benefits of Nutrition with Lemon:
- Enhance Immunity
- Promotes heart health
- It helps fight cancer
- Prevents kidney stones
- Increase iron absorption
- It improves skin health
- Increase weight loss
1. Improves Immunity:
Lemons are a good source of vitamin C, an important nutrient that has been linked to an increase in immune health; In fact, gram by gram, there is approximately the same amount of vitamin C in lemon as in orange. Not only that, but lemons are also loaded with antioxidants that can help fight inflammation and promote better immunity. One review noted that getting enough vitamin C could help reduce the duration and severity of respiratory tract infections. Vitamin C can also help prevent malaria, diarrhea and pneumonia, and may even improve outcomes for those with these conditions. The benefits of lemon nutrition are also rich in antioxidants, which can protect your immune cells by neutralizing harmful free radicals and keeping your body free of infections caused by bacteria or viruses. It can also help boost your immune system by including a large amount of probiotic-rich foods in your diet, which minimizes the intake of junk food and ultra-processed foods and regular physical activity.
2. Promotes Heart Health:
Heart disease is the leading cause of death in the United States, and an estimated 92.1 million Americans suffer from some form of heart disease.
“One of the most impressive benefits of nutrition with lemon is its effect on heart health”.
Thanks to its high vitamin C content, including some servings of this sour fruit in your diet per week could help keep your heart healthy and strong. For example, a study by the Harvard School of Public Health in Boston analyzed the diets of 126,339 adults over a period of eight to 14 years and found that each serving of fruits and vegetables was associated with a 4 percent lower risk. of coronary heart disease. Interestingly, green leafy vegetables and fruits and vegetables rich in vitamin C, such as lemons, had the greatest impact. Another study published in 2014 found that walking and eating lemons every day were associated with a decrease in blood pressure. To truly optimize heart health, include a good variety of fruits and vegetables in your diet, including lemons, and combine them with an active and healthy lifestyle.
3. Help Fight Cancer:
Lemons are full of antioxidants and compounds that fight cancer, so it is not surprising that a large number of studies have found that lemons can be effective in killing cancer cells. A test tube study conducted in Saudi Arabia showed that lemon fruit extract helped kill breast cancer cells. Similarly, another test tube study in 2015 also showed that the components in lemon juice successfully inhibited the growth of several types of cancer cells. Lemons also contain compounds such as hesperidin and d-limonene, which have been shown to have cancer-preventing properties. Thanks to all these powerful properties in nutrition with lemon, lemons are among the main anti-cancer foods that exist.
4. Prevents Kidney Stones:
If you have kidney stones, incorporating a portion or two of lemons into your diet may help. This is because lemons contain citric acid, which can increase the volume of urine and help prevent kidney stones. A small study that treated 11 participants with lemonade therapy for almost four years; The researchers found that stone formation decreased significantly, from an average of one kidney stone per year to only 0.13 per year. Another study showed that the treatment of patients with kidney stones with lemon juice increased urinary citrate levels and decreased the amount of calcium in the urine, suggesting that lemon juice could be a potential alternative treatment to relieve symptoms of kidney stones. Other natural remedies for kidney stone include staying well hydrated, following a vegetable-based diet and incorporating many magnesium-rich foods into your diet.
5. Increase Iron Absorption
Iron is an incredibly important mineral for your body. It is one of the main components of hemoglobin, which is found in red blood cells and helps provide the body with the oxygen it needs, the best thing is that you can access them through the benefits of lemon nutrition. There are many groups of people at risk of iron deficiency. Vegans and vegetarians, for example, consume a type of iron that is not so well absorbed by the body. In addition, women of reproductive age are at an increased risk also due to blood loss during menstruation. Vitamin C in lemons can help improve iron absorption to prevent diseases such as iron deficiency anemia. One study even showed that taking 100 milligrams of vitamin C with a meal increased iron absorption by 67 percent. Citrus fruits, peppers, berries and broccoli are some of the additional foods with vitamin C that you can include in your diet to increase iron absorption and improve the benefits of lemon nutrition.
6. Improves Skin Health:
The benefits of nutrition with lemon can act as an anti-aging food and can help keep your skin healthy and shiny thanks to its antioxidant content. Antioxidants help fight free radicals and prevent oxidative damage, which explains the many benefits of lemon water for the skin. The accumulation of free radicals contributes to the aging process, which produces changes such as wrinkles, aging spots, dryness and decreased elasticity. Researchers believe that antioxidants could be an effective way to delay aging and improve skin health. A study in Turkey found that acne patients have increased levels of oxidative stress and suggested that the use of antioxidants could be beneficial in combination with traditional treatment. For best results, try applying a little lemon juice to your skin or mix with your favorite skin care products. In addition to lemons, other ingredients that should be basic in your natural skin care routine include tea tree oil, coconut oil and avocado.
7. Increase Weight Loss:
Swapping soda or juice for a glass of cold water with lemon benefits weight loss by helping you reduce calories without sacrificing taste. To compare, a cup of orange juice contains 112 calories and almost 26 grams of carbohydrates; On the other hand, there are only six calories in lemon water without sugar; In addition, although there is a good amount of carbohydrates in lemon juice, when diluted with water, carbohydrates are significantly cut in water with lemon, leaving it only in two grams per serving. Theoretically, if I exchanged a cup of juice or soda for a cup of water with lemon every day for a year, I would be saving almost 39,000 calories. That means you can lose up to 11 pounds, even without making any other changes in your diet. While the benefits of nutrition with lemon help with weight loss, it should be combined with a nutritious diet and a healthy lifestyle to really get the results you want in terms of weight loss.
Lemon Nutrition Facts:
Lemons are low in calories but contain a good amount of fiber and vitamin C. In addition, nutrition with lemon also has other micronutrients.
A Lemon Without Peel Contains Approximately:
- 24 calories
- 8 grams of carbohydrates
- 9 grams of protein
- 3 grams of fat
- 4 grams of dietary fiber
- 5 milligrams of vitamin C (74 percent DV)
- 116 milligrams of potassium (3 percent DV)
- 5 milligrams of iron (3 percent DV)
- 1milligrams of vitamin B6 (3 percent DV)
In addition, lemons also contain a small amount of thiamine, folate, pantothenic acid, calcium, magnesium and copper. Many people also use lemons to make lemon water. If you use the juice of half a lemon and mix it with water, a glass of lemon water contains approximately:
- 6 calories
- 2 grams of carbohydrates
- grams of protein
- 0 grams of fat
- 1grams of dietary fiber
- 8 milligrams of vitamin C (18 percent DV)
Each glass of lemon water also contains some potassium and folate as well. Where to find and how to access the benefits of nutrition with lemon? Lemons are grown in areas with warmer climates and can be picked up once they are firm, yellow or yellowish green and two to three inches in size. You can also find lemons in most grocery stores in the product aisle. Look for lemons that are bright, heavy and wrinkle free on the skin. Once you have stocked this tasty citrus, there is a wide range of possible uses of lemon for you to enjoy. Add lemons to drinks or water to amplify the flavor, use them in desserts or baked goods, or even prepare your next main course with a splash of fresh lemon. Combine it with some health promoting herbs such as thyme, rosemary or melissa to get even more flavor and health benefits.
Lemon can also be used outside the kitchen. It can be added to clothes to bleach and lighten clothes; it is used as a natural household cleanser and brightener, or even applied to hair to add extra shine. You can also try adding a few drops of lemon essential oil to your laundry or diffuser to get a fresh scent.
Precautions of the Benefits of Nutrition with Lemon:
For most people, lemons can be consumed and enjoyed with a minimal risk of side effects. However, some people may want to limit their consumption. Citrus allergies are rare, but they have been reported and can cause food allergy symptoms, such as hives, swelling, asthma and redness of the skin. If you experience any negative symptoms after eating lemons, be sure to discontinue use immediately and talk to your doctor. In addition, although the nutritional profile of lemon is quite impressive, it is definitely possible to overdo it. Due to the citric acid found in lemons, eating too many can cause tooth enamel to erode, which increases sensitivity. Finally, applying the lemon directly on the skin can increase sensitivity to UV rays, so be sure to use sunscreen or maintain sun exposure in moderation to avoid sunburn.
Final Thoughts on the Benefits of Nutrition with Lemon:
- Lemons are low in calories but are full of vitamin C, antioxidant and fiber.
- They have been associated with a number of health benefits, and studies show that they can improve immunity, improve heart and skin health, reduce the risk of kidney stones, help fight cancer, increase iron absorption and Help lose weight.
- These citrus fruits can be used in a variety of recipes and also have many uses at home.
Enjoy lemons in moderation as part of a healthy diet to take advantage of the exclusive nutritional benefits of lemon.