Table of Contents
Lemons have always been my personal favorite saviors when it comes to healthy living. These tiny little yellow fruits filled with all natural goodness have solutions and remedies to not only chronic diseases but can also cure almost any health issue you can think of. You might not even know, what wonders can be created by this citrus fruit packed with minerals, antioxidants, vitamins, flavonoids, and phytonutrients. Be it my skincare regime, solving weight issues or reducing digestive disorders, I can’t stop but include them in my daily life. So let me fill you in with the top 15 nutritional and health benefits of lemons.
But before we get kick-started, let’s know more about lemons-
Facts You Might Not Know-
- Lemons are powerful antioxidants
- It is a natural cleansing and healing agent
- Lemon is an antibiotic
- It has anti-inflammatory properties
- It has pectin fiber
- Lemons should always be picked at their peak ripeness as unlike many other known fruits, they do not ripen easily nor improve in the quality after being picked from the garden.
- They should always be stored at room temperature, much away from direct sunlight.
- Lemons pair really well with both sweet and savory dishes. They are often consumed with shrimp, fish, scallops, chicken, and in many other Mediterranean dishes, as well as various desserts.
- They can also be stored in the fridge after being layered with mustard or sunflower oil, as this keeps them fresh longer.
Nutritional Value of Lemon-
- 17 calories
- 0.17 g fat
- 5.41 g of carbohydrate, including 1.6 g of fiber and 1.45 g of sugar
- 0.5 mg of iron
- 0.64 g of protein
- 15 milligrams (mg) of calcium
- 13 mg of phosphorus
- 116 mg of potassium
- 1 mg of vitamin A
- 9 micrograms (mcg) of folate
- 116 mg of potassium
- 0.05 mg of zinc
- 7 mg of magnesium
- 2 mg of sodium
Besides, lemons contain slight amounts of riboflavin, thiamin, vitamin B-6, copper, pantothenic acid, and manganese.
Now let’s move on to-
Top 15 Nutritional and Health Benefits of lemons:
1. Boosts your immunity-
The high content of vitamin C in lemon has several medicinal properties. This increases the production of white blood cells, which is extremely crucial for the most effective functioning of our immune system. In addition, the antioxidants in a lemon are powerful scavengers that help in reducing inflammation. Some of the most therapeutic properties of a lemon help us in treating and even preventing recurrent respiratory viral infections (flu, cold, tonsil inflammation, and sore throat) and ear septics.
2. Reduces Obesity-
By enhancing bowel movement and improving digestion disorders, lemon helps in reducing our weight, in turn controlling obesity. Several research studies suggest that lemons contain pectin (a soluble fiber) that aids in loss of weight by making us feel full for long hours and reducing our hunger cravings.
3. Heals From Within-
Lemon is popularly known for its antiseptic properties derived from the vitamin C it contains. This helps in the process of healing wounds and any kind of injuries. The minerals such as calcium, magnesium, and potassium found in the lemon also aid in repairing and strengthening of our joints, bones, cartilages, and muscles. These optimal qualities of this citric fruit make lemon water an amazing drink to replenish the electrolytes after quite a strenuous workout session.
4. Flushes the Toxins-
Lemons assist in functioning and undoubtedly cleansing of our liver, which in turn promotes the destruction of wastes in our body. Besides, the regulation of our bowel movement, lemons even work as a diuretic and are found extremely useful in treating any kind of urinary tract infections (UTI) by just flushing out all the toxins from our body.
5. Enhances the Digestion Process-
Lemons are filled with citric acid and get their acidic taste by virtue of it. This acid is basically a natural preservative, which in actual stimulates the secretion of the digestive (gastric and bile) enzymes in our body and facilitates a healthy process of digestion. Other than this, lemons also help in the enzyme function and much better absorption of the nutrients from the food we consume. I regularly consume lemon water early in the morning, and would totally recommend this home remedy to reduce, bloating, heartburn and indigestion.
6. Stroke Risks Reduced-
Our blood vessels are caused severe damage by free radicals, which even contribute to the cholesterol build up in our artery walls, which in turn lead to atherosclerosis and other prominent heart diseases. The exceptional antioxidant properties of a lemon help in purifying our blood and cleansing of our arteries. This definitely helps in reducing the risk of heart diseases and strokes.
7. Fights Cancer-
The most powerful elements of lemon, namely Vitamin C and bio-flavanoids, provide our immune system with the protection against pro-inflammatory free radicals, which is the main culprit behind cancer. Several studies suggest that the consumption of many natural fruits, which are rich in bio-flavanoids; for instance, lemon helps our body to fight against cancer of the skin, oral cavity, lung, stomach, breast, and colon. D-limonene, a unique phytochemical found in lemons has several absorbing anti-cancer properties.
8. Balances Body’s PH-
Lemons are rich in various kind of minerals; therefore helping in lowering the overall acidity in our body and combat against several diseases associated with it. Lemon is also found beneficial in relieving knee and joints pain, which is caused by the accumulation of any amount of excess uric acid in our joints. It even alleviates kidney stones, gallstones, and pancreatic stones.
9. Keeps A Check On Blood Pressure-
Lemons are extremely rich in potassium. This component controls our blood pressure and keeps a check on our heart rate. Thus make sure that you include lemons in your diet, and consume it either, in salads, or as lemon water.
10. De-tans and Glams Up your Skin-
The production of collagen in lemons is stimulated by vitamin C which in turn maintains a healthy skin. Vitamin C and several antioxidants in lemon have anti-aging effects on our skin by providing us with protection against all kinds of UV A and B damage, thus reducing the wrinkles, blackheads, dark spots and acne. Lemon juice extracts are also renowned for de-tanning our skin and bringing back the original glow.
11. Combats Arthritis-
The anti-inflammatory and diuretic properties of this wondrous fruit help us in the prevention, treatment, and healing of inflammatory polyarthritis, rheumatism, and arthritis. For instance, my grandmother consumed a glass of hot lemon water daily and could see lemon working its wonders on her. Thus, this remedy is totally suggested to other patients with arthritis.
12. Compliments our Mood-
According to well-known researchers, the refreshing smell of lemon has certain natural stress busting and mood enhancing effects on our body. The existence of the high amounts of potassium in lemon tremendously helps us in nourishing our brain and other nerve cells; so as to reduce anxiety and any kind of depression symptoms in us.
13. Builds Up Iron Consumption-
Iron is extremely crucial for the optimal functioning of our immune system. The component vitamin C in lemons helps our body in maximizing the absorption of iron from the food we consume. So, the next time you consume your meals, just remember to pair up the iron-rich foods such as spinach and chickpeas with lemon for the immunity boost you require.
14. Relieves Sensations-
Lemon has been known since ages for its analgesic and anti-inflammatory properties that help in soothing our inflammation, burning sensation or any kind of physical irritation in the skin due to insect bites, sunburn, or bee sting. Whenever such issues arise, take some lemon juice, or dilute it with water, if your skin is too sensitive, and apply to the affected area, twice a day, to see best results.
15. Provides Defense Against Asthma-
Lemon is sure to reduce your risks of developing Asthma, due to its beneficial element called vitamin C; just be regular enough to consume it, lest asthma attacks you.
Risks Related to Lemons-
Lemons are extremely high in acid, so their juice might affect several people with:
Mouth ulcers: These are also known as canker sores and are normally tiny, painful lesions which develop within your mouth or at the hidden base of your gums. They tend to create several complications in eating, talking and drinking. A stinging sensation is caused in the mouth and gums, whenever the acidic lemon juice touches your sensitive mouth area.
Gastro-esophageal reflux disease (GERD): This happens when a certain muscle at the end of your esophagus doesn’t close properly. This allows the stomach contents to reflux or leak back, into the esophagus and irritate the area. The condition can worsen several symptoms such as regurgitation and heartburn.
Thus, It is the overall eating pattern and the diet that is most important in the prevention of diseases and achieving one’s good health. Including lemons into your diet changes the quality, taste, and properties of the food you eat, delivering optimal efficiency to your immune system, the rejuvenation capability of your skin, reducing dandruff, dealing with body disorders and health issues, improving stress management and healing your system from within. Lemons can thus prove to be a kitchen superfood if utilized properly.