Lemons are sour, acidic, bitter, and have limited usefulness as a standalone fruit. They cannot be pleasantly eaten raw like grapefruits or oranges. But lemons are a powerhouse of vitamins and antioxidants making them the healthiest fruits on earth. They are a popular citrus fruit used to give flavor to baked goods, marinades, salad dressings, drinks, and desserts. Lemons are also a wonderful source of Vitamin C which is essential for optimum health.
Lemon juice has been used as a medicine for hundreds of years as a treatment for the cold, for virus prevention, as a laxative, and to cure mouth infections. Let’s learn about the nutritional profile of lemons, their health benefits, risks, and some excellent tips to use them for maintaining good health.
The Nutritional Profile of Lemon
Lemons mainly contain water (80 to 90%) and carbohydrates (10%) and very little fat and protein. One lemon contains approximately 20 calories.
According to the USDA ( U.S. Department of Agriculture), one peeled lemon measuring approximately 2 1/5″ in diameter and weighing about 58 gms contains the following nutrients:
Fat – 0.2g
Fiber – 1.6g
Carbohydrates -5.4g
Sugars – 1.5g
Protein – 0.6g
Calories – 17
The carbohydrates in lemons are mainly composed of fibers and simple sugars such as glucose, sucrose, and fructose.
The fiber present in lemon is pectin. This soluble fiber can bring down your blood sugar level by slowing down the digestion of starch and sugar.
Lemons are good sources of Vitamin C, an antioxidant that is important for the skin and our immune system. Additionally, lemons also contain small amounts of folate, thiamine, and Vitamin B6. Lemons are not a very good source of minerals, but they do contain small amounts of iron, potassium, and calcium.
Difference between Lemon and Lime
Lemons and limes belong to the broader category of citrus fruits. These fruits are acidic, have a sour flavor, and are used in cooking, and food preservation. Moreover, they are used for medicinal purposes, in many household cleaning products, and cosmetics also.
Although their nutritional profile is almost the same they have some distinct differences. Lemons are typically yellow whereas limes are usually bright green. However, certain limes as they ripen turn yellow making the distinction between them a little difficult. Limes are smaller and rounder, whereas lemons have a more oblong or oval shape. Lemons are usually sweeter and on the contrary, limes are slightly bitter.
Both lemon and lime are a good source of antioxidants and contain anti-cancer properties. However, due to the extra dose of Vitamin C, Vitamin B6, and other minerals such as potassium, folate, lemons are considered a better choice for good health.
Health Benefits of Lemons
Good for Heart Health
Studies indicate that a high intake of lemons in your diet can reduce the risk of cardiovascular diseases. Regular intake of lemons can also decrease cholesterol deposition in the blood vessels. Being an antioxidant, lemon prevents oxidative stress in the body which can also lead to cardiovascular diseases.
Prevent Cancer
Free radicals cause cellular damage in the body and are also associated with cancer development. As per researchers, increased levels of antioxidants in the body can scavenge free radicals. Antioxidants also have the power to combat and even prevent cancer.
Improve Digestive health
The soluble dietary fibers present in lemons help reduce constipation and other gastrointestinal discomfort and problems.
Boost the immunity
Lemons are high in Vitamin C and antioxidants, and therefore help strengthen your immune system. They also aid your immune system to fight off the germs that cause the common cold and flu.
Help in Weight Management
The main soluble dietary fiber in lemon expands once it is ingested, which can help you stay full for long. Therefore, lemon water is often considered effective in weight loss and weight management. Consuming lemon water instead of juice or soda may also reduce your intake of sugar. Lemon juice is also believed to increase your body’s metabolic rate that can help reduce weight.
Help Prevent Kidney Stones
Paradoxically citrates present in citric acid make the urine more alkaline or less acidic. This helps prevent certain kinds of kidney stones and even break up small stones. By drinking lemon water, you not only ingest lemon but water also that is required to flush out stones from the body.
Prevent Anemia
Lemons do not contain high amounts of iron, however, they can help your body absorb more iron from plant-based foods in your diet. Maintaining proper levels of iron in the body can prevent iron deficiency.
Anti-bacterial effects
Lemon is believed to have anti-fungal and anti-bacterial properties. According to one study, the plant compounds present in lemon can prevent the growth of staphylococcus, salmonella, and candida infections.
Downsides or Risks
Allergies
If you are allergic to citrus fruits like grapefruit, oranges, or limes, you may also be allergic to lemons. If you are allergic to lemons you may experience burning, itching, swelling of the mouth, and throat, gastrointestinal discomfort, or even headaches.
Damage Teeth Enamel
Consuming large amounts of lemon juice can cause dental erosion in many people. The natural acids in lemon can erode the tooth enamel if consumed frequently.
Heartburn
Lemons are good for you, however, if consumed in excess they can cause heartburn or acid reflux for those who suffer from these problems. However, in some people, lemon water can provide relief from heartburn.
A Few Tips to Use Lemon
- Lemon juice mixed with hot water is an effective remedy for weight loss. Take a glass of hot water and mix two spoons of lemon juice. Take this every day in the morning on an empty stomach to cut down fat deposition.
- Drink warm or hot lemon water in the morning on an empty stomach to get your digestive system moving.
- Take a teapot and add some tea leaves or herbs of your choice and few slices of lemon. Pour warm water over your ingredients. Strain it and enjoy your warm pleasant beverage. You can add sugar if you prefer sweet tea. This antioxidant-rich tea is perfect to wake you up, to help you sleep, and also to drink in between meals. You can add honey to the lemon tea to soothe a sore throat.
- Add lemon wedges, slices, or even lemon zest and bake them with meat and vegetables. Lemons give flavor, add moisture and tang to every baked dish.
- Prepare salad dressings with fresh lemon juice, a little bit of olive oil, and some herbs. You can also squeeze some fresh lemon juice onto chicken, scallops, shrimps, and fish.
- If you have kidney stones mix 4 oz of lemon juice with 2 liters of water and have this mixture daily.
- Lemons can also be used to whiten your teeth. Mix some lemon juice with baking soda and dip your toothbrush in it and scrub your teeth for 2 minutes. You are sure to get a pearly white smile.
- If your nails get discolored after removing the nail paint just soak them in a bowl of lemon juice diluted with water for some time.
- Squeeze a little lemon juice onto a salad that has baby spinach leaves to maximize the body’s ability to absorb iron.
The Takeaway
To summarize, lemons have numerous health benefits. Adding lemon juice to your diet along with other healthy fruits and vegetables can make your diet healthful and nutritious. Also, try not to use bottled lemon juice as it does not have the same amount of Vitamin C as the fresh lemon.