Lemon Benefits: Health Benefits And Nutrition Facts

5 min read
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Feb 7, 2024
Lemon Benefits: Health Benefits And Nutrition Facts
Lemons are tart on their own, but you can use their juice to make lemonade or add them as a garnish to food. They contain potent plant chemicals that may be beneficial to health , such as citric acid.
One of the most widely consumed citrus fruits worldwide is the lemon (Citrus limon).
They are a cross between the original citron and lime, and they grow on lemon trees.
Lemons can be enjoyed in a variety of ways, although they are often not eaten whole or on their own due to their strong sour flavor.
Rather, they are frequently used as a garnish for food and their juice is frequently added to dishes to add a sour taste. They are an essential component of lemon ade.
Lemons are a fantastic source of fiber, vitamin C, and a variety of plant-based chemicals, minerals, and essential oils.
There are a lot of possible health advantages to these golden fruits. Consuming lemons can reduce your chances of kidney stones, cancer, and heart disease.
You may learn everything there is to know about lemon s from this page.

Nutrition facts

Lemons are low in fat and high in protein. They are mostly made up of water (88–89%) and carbohydrates (10%).
Just about 20 calories are found in a medium lemon .
Half a cup (100 grams) of raw, peeled lemon has the following nutrients: (1)
  • Calories: 29
  • Water: 89%
  • Protein: 1.1 grams
  • Carb s: 9.3 grams
  • Sugar: 2.5 grams
  • Fiber: 2.8 grams
  • Fat : 0.3 grams

Carbs

The main components of the carbohydrates found in lemons include fibers and simple sugars including sucrose, fructose, and glucose (2).

Fiber

Pectin is primarily found in lemon s.
By delaying the digestion of sugar and starch, soluble fibers such as pectin can reduce blood sugar levels (3).
Dietary fibers have been connected to several health advantages and are a crucial component of a balanced diet (3, 4).

OVERVIEW

About 10% of the carbohydrates in lemon s are made up primarily of simple sugars and soluble fibers. Pectin, the primary fiber in them, has the potential to reduce blood sugar levels.

Vitamins and minerals

Numerous vitamins and minerals can be found in lemon s.
  • Vitamin C: Vitamin C is a necessary antioxidant and vitamin that supports healthy skin and the immune system (5, 6).
  • Potassium: Consuming a lot of potassium-rich food can improve heart health and reduce blood pressure (7).
  • Vitamin B6: B6, a family of linked vitamins, helps the body turn food into energy.

OVERVIEW

Vitamin C content is very high in lemon s. They're also a good source of vitamin B6 and potassium.

Other plant compounds

Plant compounds are naturally occurring bioactive molecules that have significant positive effects on health .
Citrus fruits, such as lemons, contain plant chemicals that may be beneficial in reducing inflammation, cancer, and cardiovascular disease (8, 9, 10).
The primary plant components in lemon s are as follows:
  • Citric acid: Citric acid, the most prevalent organic acid in lemon s, may aid in preventing kidney stones from forming.
  • Hesperidin: By strengthening your blood vessels and preventing atherosclerosis, or the accumulation of fatty deposits (plaque) inside your arteries, this antioxidant may benefit you (11, 12).
  • Diosmin: Diosmin, an antioxidant included in several medications that impact the circulatory system, lessens chronic blood vessel inflammation and enhances muscular tone (13).
  • Eriocitrin: Lemon juice and peel contain this antioxidant (13, 14).
  • D-limonene: D-limonene, which is mostly present in the peel, is the primary ingredient in lemon essential oils and gives lemons their unique scent. When taken alone, it can help with reflux and heartburn (15).
For optimal benefits, it is advised to consume the entire fruit, omitting the peel, as many of the plant chemicals included in lemons are not present in significant concentrations in lemon juice (16, 17).

OVERVIEW

Plant chemicals found in lemon s have a number of health advantages. Citric acid, hesperidin, diosmin, eriocitrin, and d-limonene are some of these substances.

Health benefits of lemons

Lemons and other citrus fruits are linked to a number of health advantages.
They probably do, thanks to their fiber, vitamins, and potent plant chemicals (18).

Heart health

Globally, cardiac disease, encompassing heart attacks and strokes, is the leading cause of mortality.
Consuming vitamin C-rich foods is associated with a lower risk of heart disease (19, 20).
A higher risk of stroke is also linked to low blood levels of vitamin C, particularly in those who are overweight or have high blood pressure (21, 22).
Consuming citrus fruits' separated fibers has been demonstrated to lower blood cholesterol levels, and lemons' essential oils can prevent the oxidation of LDL (bad) cholesterol particles (23, 24).
Hesperidin and diosmin, two plant chemicals, may be beneficial for a few major heart disease risk factors, according to recent rat studies (25, 26, 27).

Prevention of kidney stones

Lemons' citric acid may lower your chance of developing kidney stones (28, 29).
While some studies have found no impact, others have found lemon juice and lemonade to be useful in preventing kidney stones (30, 31, 32).

Anemia prevention

Anemia is more common in premenopausal women and is frequently caused by an iron shortage.
While lemons are a wonderful source of vitamin C and citric acid, which might improve the absorption of iron from other foods, they only contain modest levels of iron (33, 34).
Lemons may aid in the prevention of anemia because they improve the body's ability to absorb iron from meals.

Cancer

Lemons have the potential to lower the risk of breast cancer among other cancers. Plant substances like d-limonene and hesperidin are assumed to be the cause of this (35, 36, 37, 38, 39, 40, 41, 42).

OVERVIEW

Lemons may lower your risk of cancer and heart disease, stop kidney stones from forming, and prevent anemia.

Lemon water

Many people have hot or cold lemon water several times a day.
Usually, one lemon or two freshly squeezed juices are combined with one cup (240 ml) of water for the preparation.
Water that has been freshly squeezed and added to it may offer certain health advantages.
Vitamin C and plant-based chemicals found in lemon water have the potential to boost immunity, guard against numerous illnesses, and improve iron absorption (5, 20, 34, 35).
Lemons' citric acid, which dilutes urine and raises its citrate level, lowers the incidence of kidney stones (28).
Since some pulp is included in the mixture, pectins from the pulp help increase fullness and nourish the good bacteria in your stomach, improving your overall health and lowering your chance of illness (3).
Finally, the lemon scent produced by the essential oils may lessen anxiety and elevate mood (43).
With the exception of the usually added sugar, which is hazardous when drank in excess, lemon ade ought to provide comparable health advantages.

OVERVIEW

Lemon water has various health benefits, including lowering blood pressure, boosting the immune system, preventing anemia, lowering the risk of kidney stones, and providing disease protection.

Adverse effects

Although most people can tolerate lemons well, a tiny percentage of persons may experience allergic reactions to citrus fruits (44).
In patients with dermatitis, they may also result in skin irritation and contact allergies (45).
Due to their high acidity, eating lemons frequently may be bad for your oral health if it damages your tooth enamel (46).

OVERVIEW

Although most individuals can tolerate lemon s well, some people may experience skin irritation or allergy. Excessive dosages could be detrimental to tooth health.

The bottom line

Lemons are a refreshing fruit that are typically used as a flavoring or garnish rather than consumed whole.
They are a great source of plant chemicals, soluble fibers, and vitamin C, all of which have potential health advantages.
Lemons are a great way to improve your health if you want to give them a try.