Lemon Health Benefits and Side Effects

Lemon is an essential fruit to add flavor and provide health benefits. The lemon is a citrus fruit with a sour taste that makes it one of the most popular fruits in cultivation today. Lemons are packed with everything from antioxidants, vitamin c, and beta-carotene to minerals like iron and calcium.

Many people consider lemon to be only a basic garnish offered with water in restaurants or a popular taste for sweets and pastries. But did you know that lemons are high in vitamin C, antioxidants, and other health benefits?

True, whether we’re talking lemon water, lemon essential oil, or simply the sour fruit itself, lemon nutrition benefits vary from lowering the chance of kidney stones to eliminating cancer cells.

Lemons may also be used in a variety of ways outside of the kitchen. Lemons may be used for a variety of things, including cleaning furniture, adding shine to hair, and promoting skin health.

Although it is unknown where lemons originated, they are said to be native to India, China, or Burma.

By the second century A.D., they had made their way into Ancient Rome, although they were not commonly used or farmed in Europe until much later. In fact, it wasn’t until approximately 1000 A.D. that lemons started to spread over the Mediterranean.

Scurvy became a serious cause of mortality for British seafarers in the 18th century. Scurvy, which is caused by a lack of vitamin C, may cause bruises, bleeding gums, and exhaustion.

In 1747, scientist James Lind was credited with performing tests on a navy ship to show that lemon nutrition may help prevent scurvy.

Lemons are now frequently utilized to lend a punch of flavor to dishes all over the globe, and they are prized for their delectable smell and perfume. Although lemons are grown in almost every country, India, Mexico, and China are the top producers.

Are you interested in learning more about this potent citrus fruit? Continue reading for a complete list of lemon advantages and disadvantages.

Benefits

1. Strengthens the immune system

Lemons are high in vitamin C, an essential nutrient that has been linked to improved immunological function. In reality, the quantity of vitamin C in the lemon and orange diet is about the same gram per gram.

Not only that, but lemons are high in antioxidants, which may reduce inflammation and boost immunity.

According to a study published in the Annals of Nutrition and Metabolism, having adequate vitamin C may help lessen the length and severity of respiratory tract infections. Vitamin C may also assist in avoiding malaria, diarrhea, and pneumonia, as well as improve the outcomes of individuals who already have them.

Lemons are abundant in antioxidants as well. Antioxidants have been demonstrated to protect immune cells by neutralizing dangerous free radicals and keeping your body clear of bacterial or viral infections.

2. Helps to keep your heart healthy

Heart disease is the most common cause of mortality in the United States, with an estimated 92.1 million people suffering from it.

The impact of the lemon diet on heart health is one of the most amazing. Including a few portions of this sour fruit in your weekly diet might help maintain your heart healthy and robust, thanks to its high vitamin C concentration.

For example, a research conducted by the Harvard School of Public Health in Boston looked at the diets of 126,399 individuals over the course of eight to fourteen years and discovered that each serving of fruits and vegetables was linked to a 4% lower risk of coronary heart disease. Surprisingly, leafy greens and vitamin C fruits and vegetables, such as lemons, had the biggest benefit.

Another research published in the Journal of Nutrition and Metabolism in 2014 found that daily walking and lemon consumption were both linked to lower blood pressure.

Include a wide range of fruits and vegetables in your diet, including lemons, and combine them with a healthy and active lifestyle to achieve optimal heart health.

3. Assists in the fight against cancer

Lemons are high in antioxidants and cancer-fighting components, so it’s no surprise that a number of studies have shown that lemons may destroy cancer cells.

Lemon fruit extract, for example, was shown to help destroy breast cancer cells in a test tube research in Saudi Arabia. In a 2015 test-tube research, the components in lemon juice were shown to suppress the development of numerous kinds of cancer cells effectively.

Hesperidin and d-limonene are two more chemicals found in lemons. Both of these have been found to have anti-cancer effects.

Lemons are one of the most potent cancer-fighting foods available, thanks to all of these beneficial components in lemon nutrition.

4. Aids in the prevention of kidney stones

If you have kidney stones, adding a serving or two of lemons to your diet can be beneficial. This is due to the presence of citric acid in lemons. Citric acid has been shown to enhance urine volume and reduce the risk of kidney stones.

For almost four years, 11 individuals in a small trial published in the Journal of Urology were treated with lemonade treatment. According to the researchers, stone production decreased dramatically, from an average of one kidney stone per year to only 0.13 per year.

Another research found that giving lemon juice to kidney stone patients raised urinary citrate levels while lowering calcium levels in the urine. This shows that lemon juice might be a viable therapy option for kidney stone symptoms.

5. It aids in the absorption of iron

Iron is a vital component of your body’s health. It is one of the most important components of hemoglobin, which is present in red blood cells and aids in the delivery of oxygen to the body.

Iron deficiency affects many different categories of individuals. Vegans and vegetarians, for example, ingest an iron-type that is poorly absorbed by the body. Additionally, owing to blood loss during menstruation, women of reproductive age are at a greater risk.

Vitamin C, which is abundant in lemons, has been shown in studies to aid iron absorption and avoid illnesses like iron deficiency anemia—taking 100 milligrams of vitamin C with a meal enhanced iron absorption by 67 percent, according to one research.

Additional vitamin C foods to include in your diet to improve iron absorption are limes, oranges, peppers, berries, and broccoli.

6. Improves the health of the skin

Lemons may work as an anti-aging food, and their antioxidant content may help keep your skin healthy and radiant. Antioxidants help combat free radicals and prevent oxidative damage, which is why lemon water has so many skin advantages.

The accumulation of free radicals accelerates the aging process, resulting in wrinkles, age spots, dryness, and a loss of suppleness. Antioxidants, according to researchers, may be an effective approach to prevent aging and enhance skin health.

According to a Turkish research, acne sufferers had higher levels of oxidative stress. According to the researchers, antioxidants might be effective when used in conjunction with standard therapy.

Apply a few drops of lemon juice to your skin or mix it in with your favorite skincare products for the greatest effects. Tea tree oil, coconut oil, and avocado should all be mainstays in your natural skincare regimen, in addition to lemons.

7. It Helps You Lose Weight

Substituting a glass of cool lemon water for a drink or juice helps you lose weight by lowering your calorie intake without losing taste.

One cup of orange juice, on the other hand, has 112 calories and approximately 26 grams of carbohydrates. On the other hand, Lemon water has just six calories without sugar.

Although lemon juice contains a considerable quantity of carbohydrates, diluting it with water reduces the amount of carbs in lemon water to only two grams per serving.

You could theoretically save roughly 39,000 calories if you swapped one cup of juice or soda for one cup of lemon water every day for a year. That indicates that even if you don’t make any other dietary modifications, you might lose up to 11 pounds.

While lemon may help with weight reduction, it should be used in conjunction with a balanced diet and a healthy lifestyle to have the best effects.

8. Antioxidant Mega

Lemon antioxidants have been shown to have radical scavenging action and protect the body from disease-causing DNA alterations and improve skin health and support healthy aging.

Quercetin, luteolin, apigenin, and hesperidin are all strong flavonoids found in lemon. Quercetin, for example, aids in the reduction of harmful inflammation, the alleviation of allergy symptoms, and the reduction of discomfort.

Malic acid is good for your energy levels, skin health, and more.

Nutritional Values of Lemon

Lemons are high in fiber and vitamin C, with a few other micronutrients thrown in for good measure.

Without the peel, one big lemon contains approximately:

• Calorie count: 24
• Carbohydrates 8 grams
• Protein: 0.9 gram
• Fat: 0.3 gram
• Fiber: 2.4 gram
• Vitamin C: 44.5 milligrams (74 percent DV)
• Potassium: 116 milligrams (3 percent DV)
• Iron: 0.5 gram (3 percent DV)
• Vitamin B6: 0.1 milligrams (3 percent DV)

In minor amounts, lemons also include thiamin, folate, pantothenic acid, calcium, magnesium, and copper.

Limes vs. Lemons

In many cases, lemons and limes are used interchangeably, and it’s easy to confuse the two fruits when it comes to flavor. Both have a sour and tangy taste that gives cocktails and foods just the right amount of zing.

However, the two fruits have a number of distinctions, beginning with their look. Lemons are bright yellow, while limes are brilliant green.

Limes, on the other hand, are generally smaller than lemons. As a result, limes have a less acidic flavor and a nicer texture. Both are used in similar ways and may be substituted in a variety of recipes.

Limes aren’t nearly as beneficial as lemons when it comes to nutrients. Lime nutrition has slightly more carbohydrates and less protein per gram than orange nutrition and has just over half the quantity of vitamin C.

The nutritional profile of lemons is also a little broader, with greater levels of several nutrients, including folate and vitamin B6.

Uses/Recipes

Lemons are harvested when they are firm, yellow or yellow-green, and two to three inches in diameter. They are produced in warmer climes.

Lemons may also be found in the produce section of most supermarkets. Look for lemons that are brightly colored, hefty, and free of creases.

Once you’ve stocked up on this delectable fruit, there are a plethora of lemon applications to choose from. Add a squeeze of fresh lemon to beverages or water to boost the taste, use them in sweets or baked goods, or even add a squeeze of fresh lemon to your next major meal, such as a fish dinner.

Add additional health-promoting herbs like thyme, rosemary, or lemon balm for even more taste and health benefits.

Lemon may be utilized in a variety of ways outside of the kitchen. It may be used to whiten and brighten clothes in the washing machine, as a natural house cleanser and polisher, or even to impart shine to the hair.

Consider adding a few drops of lemon oil to your laundry or diffuser for a fresh aroma.

Side Effects and Risks

Most individuals may ingest and enjoy Lemons with little danger of negative effects. On the other hand, some folks may wish to consider decreasing their consumption.

Citrus fruit allergies are rare, although they have been observed, and they may cause hives, swelling, asthma, and flushed skin, among other food allergy symptoms. If you have any unpleasant effects after consuming lemons, stop using them right once and see your doctor.

Plus, although the nutritional profile of lemons is remarkable, there is a risk of overdoing it. Lemons contain citric acid, which may cause tooth enamel erosion and increased sensitivity if consumed in large quantities.

Finally, putting lemon straight to your skin might make you more sensitive to UV rays, so use sunscreen or limit your sun exposure to prevent getting a sunburn.

Conclusion

• Lemons are a delicious fruit that are high in vitamin C, antioxidants, and fiber, making them a good source of these nutrients regularly.
• The peel, juices, and extracts of lemon have been linked to a variety of health advantages. According to studies, they may increase immunity, improve heart and skin health, lower the chance of kidney stones, help fight cancer, promote iron absorption, and assist weight reduction.
• These delicious citrus fruits may be utilized in a wide range of dishes and around the home.
• Lemons should be used in moderation as part of a balanced diet to get the advantages of lemon nutrition.

Frequently Asked Questions

Does lemon have side effects?

A: Lemon has no known side effects, but some people experience upset stomach, diarrhea, and headaches. The latter might be due to the acidity of lemon juice or a reaction to citric acid.

What happens if you drink lemon every day?

A: A person will eventually produce enough acid in the stomach to digest their esophagus, causing a buildup of pressure that can result in rupture.

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