Health Benefits of Lemon

 

Nutrition

Lemons (Citrus limon) are among the world’s most popular citrus fruits.

They grow on lemon trees and are a hybrid of the original citron and lime.

There are many ways to enjoy lemons, but they taste very sour and are usually not eaten alone or as a whole fruit.

Instead, they’re often a garnish with meals, and their juice is often used to provide a sour flavor. They are a key ingredient in lemonade.

A great source of vitamin C and fiber, lemons contain many plant compounds, minerals, and essential oils.

These yellow fruits also have many potential health benefits. Eating lemons may lower your risk of heart disease, cancer, and kidney stones.

 

Nutrition facts

Lemons contain very little fat and protein. They consist mainly of carbs (10%) and water (88–89%).

A medium lemon provides only about 20 calories.

The nutrients in 1/2 cup (100 grams) of raw, peeled lemon are :

 

Calories: 29

Water: 89%

Protein: 1.1 grams

Carbs: 9.3 grams

Sugar: 2.5 grams

Fiber: 2.8 grams

Fat: 0.3 grams

 

Carbs

The carbohydrates in lemons are primarily composed of fibers and simple sugars, such as glucose, fructose, and sucrose.

 

Fiber

The main fiber in lemons is pectin.

Soluble fibers like pectin can lower blood sugar levels by slowing down the digestion of sugar and starch.

Dietary fibers are an important part of a healthy diet and linked to numerous health benefits.

 

Vitamins and minerals

Lemons provide several vitamins and minerals.

Vitamin C. An essential vitamin and antioxidant, vitamin C is important for immune function and skin health .

Potassium. A diet high in potassium can lower blood pressure levels and have positive effects on heart health.

Vitamin B6. A group of related vitamins, B6 is involved in converting food into energy.

 

Other plant compounds

Plant compounds are natural bioactive substances found in plants, some of which have powerful health benefits.

The plant compounds in lemons and other citrus fruit may have beneficial effects on cancer, cardiovascular disease, and inflammation.

 

These are the main plant compounds in lemons:

Citric acid. The most abundant organic acid in lemons, citric acid may help prevent the formation of kidney stones.

Hesperidin. This antioxidant may strengthen your blood vessels and prevent atherosclerosis — the buildup of fatty deposits (plaque) inside your arteries .

Diosmin. An antioxidant used in some drugs that affect the circulatory system, diosmin improves muscle tone and reduces chronic inflammation in your blood vessels .

Eriocitrin. This antioxidant is found in lemon peel and juice .

D-limonene. Found primarily in the peel, d-limonene is the main component of lemon essential oils and responsible lemons’ distinct aroma. In isolation, it can relieve heartburn and stomach reflux .

Many of the plant compounds in lemons are not found in high amounts in lemon juice, so it is recommended to eat the whole fruit — excluding the peel — for maximum benefit.

 

Lemon water

Many people drink lemon water — either hot or cold — a few times per day.

The recipe is usually freshly squeezed juice from 1/2–1 lemon in a cup (240 ml) of water.

Drinking water with freshly squeezed lemon may have some health benefits.

Lemon water is a rich source of vitamin C and plant compounds, which can enhance immune function, protect against various diseases, and increase your absorption of iron.

The citric acid in lemons decreases your risk of kidney stones by diluting urine and increasing its citrate content.

Given that some pulp goes into the mix, pectins in the pulp can promote fullness and feed the friendly bacteria in your gut, therein promoting good health and decreased risk of disease.

To top things off, the lemon aroma derived from the essential oils might decrease stress and improve mood.

Lemonade should have similar health benefits — except for the frequently added sugar, which is unhealthy when consumed in excess.

 

 Health Benefits of Lemons

Lemons are high in vitamin C, fiber, and various beneficial plant compounds.

These nutrients are responsible for several health benefits.

In fact, lemons may support heart health, weight control, and digestive health.

 

1. Support Heart Health

Lemons are a good source of vitamin C.        

One lemon provides about 31 mg of vitamin C, which is 51% of the reference daily intake (RDI).

Research shows that eating fruits and vegetables rich in vitamin C reduces your risk of heart disease and stroke.

However, it’s not only the vitamin C that is thought to be good for your heart. The fiber and plant compounds in lemons could also significantly lower some risk factors for heart disease.

For instance, one study revealed that eating 24 grams of citrus fiber extract daily for a month reduced total blood cholesterol levels.

Plant compounds found in lemons — namely hesperidin and diosmin — have also been found to lower cholesterol.

 

2. Help Control Weight

Lemons are often promoted as a weight loss food, and there are a few theories as to why this is.

One common theory is that the soluble pectin fiber in them expands in your stomach, helping you feel full for longer.

That said, not many people eat lemons whole. And because lemon juice contains no pectin, lemon juice drinks will not promote fullness in the same way.

Another theory suggests that drinking hot water with lemon will help you lose weight.

However, drinking water is known to temporarily increase the number of calories you burn, so it may be the water itself that is helping with weight loss — not the lemon .

Other theories suggest that the plant compounds in lemons may aid weight loss.

Research shows that plant compounds in lemon extracts may help prevent or reduce weight gain in a number of ways.

In one study, mice on a fattening diet were given lemon polyphenols extracted from the peel. They gained less weight and body fat than other mice.

However, no studies confirm the weight loss effects of lemon compounds in humans.

 

 

3. Prevent Kidney Stones

Kidney stones are small lumps that form when waste products crystallize and build up in your kidneys.

They are quite common, and people who get them often get them repeatedly.

Citric acid may help prevent kidney stones by increasing urine volume and increasing urine pH, creating a less favorable environment for kidney stone formation.

Just a 1/2-cup (4 ounces or 125 ml) of lemon juice per day may provide enough citric acid to help prevent stone formation in people who have already had them.

Some studies also found that lemonade effectively prevented kidney stones, but the results have been mixed. Other studies have shown no effect.

Therefore, more well-conducted studies need to examine whether lemon juice affects kidney stone formation.

 

4. Protect Against Anemia

Iron deficiency anemia is quite common. It occurs when you don’t get enough iron from the foods you eat.

Lemons contain some iron, but they primarily prevent anemia by improving your absorption of iron from plant foods.

Your gut absorbs iron from meat, chicken, and fish (known as heme iron) very easily, while iron from plant sources (non-heme iron) not as easily. However, this absorption can be improved by consuming vitamin C and citric acid.

Because lemons contain both vitamin C and citric acid, they may protect against anemia by ensuring that you absorb as much iron as possible from your diet.

 

5. Reduce Cancer Risk

A healthy diet rich in fruits and vegetables may help prevent some cancers.

Some observational studies have found that people who eat the most citrus fruit have a lower risk of cancer, while other studies have found no effects.

In test-tube studies, many compounds from lemons have killed cancer cells. However, they may not have the same effect on the human body.

Some researchers think that plant compounds found in lemons — such as limonene and naringenin — could have anticancer effects, but this hypothesis needs further investigation .

Animal studies indicate that D-limonene, a compound found in lemon oil, does have anticancer properties.

Another study used pulp from mandarins that contained the plant compounds beta-cryptoxanthin and hesperidin, which are also found in lemons.

The study discovered that these compounds prevented malignant tumors from developing in the tongues, lungs, and colons of rodents.

However, it should be noted that the research team used a very high dose of the chemicals — far more than you would get by eating lemons or oranges.

While some plant compounds from lemons and other citrus fruits may have anticancer potential, no quality evidence suggests that lemons can fight cancer in humans.

 

6. Improve Digestive Health

Lemons are made up of about 10% carbs, mostly in the form of soluble fiber and simple sugars.

The main fiber in lemons is pectin, a form of soluble fiber linked to multiple health benefits.

Soluble fiber can improve gut health and slow the digestion of sugars and starches. These effects may result in reduced blood sugar levels.

However, to get the benefits of fiber from lemons, you need to eat the pulp.

People, who drink lemon juice, without the fiber found in the pulp, will miss out on the benefits of the fiber.

 

7. You appear Younger

Don't squander your money on pricey face products or spa visits; all you may require to get a young glow is to include some lemon to your diet. In a study published in The American Journal of Clinical Nutrition, increasing vitamin C intake was linked to a reduced risk of wrinkle development and skin dryness, two physical characteristics that can significantly accelerate aging. Stocking up on lemons can make you ageless... or at least make you appear to be since one lemon contains around half of the daily required amount of vitamin C.

8.  You Could Fight Off a Cold Quicker

 The vitamin C in orange juice has long been known to be helpful in preventing cold symptoms and increasing immunity, which is why your mother advised you to stock up on it if you have one. A review published in the Cochrane Database of Systematic Reviews found that vitamin C did have some therapeutic advantages at the outset of symptoms, despite conflicting studies on the exact extent to which it affects the common cold. It also had advantageous effects on respiratory health, which was a perk when battling a bothersome cold.

 

9.You'll Have Fresher Breath

Nothing spoils the mood like foul breath. But reach for a lemon if you're out of gum or mints! Eating lemon is known to make your home smell fresh; the same is true for your mouth. Lemon juice's acidic nature neutralizes odors, assisting in the fight against bad breath caused by foods like garlic and onions

 

10.Your Brain is Protected

Individuals frequently concentrate on what is best for their physical health, but your brain also requires hydration and protection. Age-related severe cognitive problems like Alzheimer's and dementia are frequent, however there may be some lifestyle modifications that might help delay their onset. A review article in the Journal of Alzheimer's Disease suggests that lemons may be able to prevent serious mental impairment. It has been demonstrated that preserving healthy vitamin C levels can stave off cognitive aging. Hence, to safeguard your brain in the future, ensure that you are consuming enough vitamin C today.

 

11. Benefits of Lemon for Hair Growth

Lemons are the nature’s wonderful gift with versatile uses and benefits. These amazing citrus fruits are filled with several nutrients including vitamin C, magnesium, calcium and flavonoids making them great for healthy hair, skin and body. Here is why this small size yet incredible fruit can enhance hair growth.

 Lemon Juice for Hair Growth

Applying lemon juice directly to scalp and hair is one of the best remedies for a clean dandruff free scalp to encourage healthy hair growth. Here is how apply lemon on hair:

Procedure:

Cut a ripe fresh juicy lemon into two pieces.

Directly squeeze fresh lemon juice from the lemon wedge on scalp and hair.

Massage scalp using the squeezed lemon wedge for around 5 to 10 minutes.

Allow the juice to stand on hair for 10 more minutes.

Wash hair with a mild shampoo.

Follow the remedy once a week.

Note: The remedy can also be followed after massaging hair with oil.

 

 Lemon Juice Rinse

Shampoo washes away dust, oil and other dirt from hair and scalp. But any traces of leftover shampoo after rinsing hair can damage hair follicles. Lemon juice rinse fully cleans hair to ensure no traces of shampoo are left behind.

 

Squeeze juice of one fresh lemon in ¼ bucket of water

Use this water as a last rinse on your hair after shampooing your hair.

 

 Lemon Oil, Castor Oil and Olive Oil

Grow your hair faster by blending lemon oil with castor oil and olive oil. The essential fats and vitamins in olive oil nourishes hair from the root to shaft whereas castor oil helps to develop longer, thicker and stronger hair.

 

In a clean bowl mix 1 tbsp luke warm olive oil with ½ tbsp warm castor oil.

Add 3 drops pure essential lemon oil to the bowl and mix well.

When the oil is comfortable warm apply it on scalp and hair.

Massage well for 5 to 10 minutes and leave the oil overnight.

Next morning follow the lemon juice hair therapy to remove excess oil from hair and finally wash hair with a mild herbal shampoo.

Repeat the remedy at least once a week.

Note: This oil blend is suitable for dry, frizzy to normal hair.

 

 Anti-Dandruff Blend – Lemon Oil, Coconut and Camphor Oil

The antifungal property of these three oils makes a strong anti-dandruff blend. The cooling effect of camphor provides relief from itchy scalp.

Mix 2 tbsp warm coconut oil with 2 drops lemon and camphor oil each.

Massage hair and scalp for 5 to 10 minutes with the oil and leave it overnight.

The next morning wrap hair with a towel soaked in warm water for around 10 minutes.

Unwrap towel and wash hair with a mild shampoo.

 

 Lemon Juice and Coconut Water

The natural nutrients and minerals in fresh coconut water nourish hair.

Mix ¼ cup fresh coconut water with 1 tbsp lemon juice.

Apply the liquid on scalp and massage for 5 minutes.

Let the mixture stand for 20 minutes.

Rinse hair with clean water.

Repeat the remedy once a week.

You can also mix one fresh coconut water with half lemon juice and use it as a last rinse on hair after your shampoo.

 

 Lemon and Aloe Vera

The anti-microbial, moisturizing and restoring property of aloe vera cleans scalp, locks in natural hair moisture and accelerates hair growth.

Procedure :

Mix 2 tbsp fresh aloe vera gel from a broken aloe leaf or pure packaged aloe vera gel with 1 tbsp fresh lemon juice.

Apply the mixture on scalp and hair.

Massage scalp for 5 minutes with the succulent portion of broken aloe leaf.

Let the mixture stand on hair for 20 to 30 minutes before washing off.

Alternatively you can replace aloe vera gel with 3 tbsp aloe vera juice.

 

 Lemon Juice, Henna and Yogurt Pack)

This pack works as a natural hair conditioner and hair color as well. Henna pack keeps the scalp clean and protects against any scalp infection.

 

Negative Effects

Lemons are generally well tolerated, but citrus fruit may cause allergic reactions in a small number of people.

They may also cause contact allergy and skin irritation in people with dermatitis.

Lemons are quite acidic, so eating them frequently may be harmful to dental health if your tooth enamel becomes damaged.

But They Can Wreak Havoc on Your Teeth

Just don't go overboard on the lemon juice. Lemons are highly acidic, which can wear away the enamel of your teeth. Once your tooth enamel is gone, there's no getting it back, and enamel erosion can lead to discoloration and extreme tooth sensitivity. Lemons may have amazing health benefits, but it's best to enjoy them in moderation (like anything else).

 

Summary

Lemons are a refreshing fruit usually not eaten whole but rather as a garnish or flavoring.

They are an excellent source of vitamin C, soluble fibers, and plant compounds — all of which can provide health benefits.

Lemons contain a high amount of vitamin C, soluble fiber, and plant compounds that give them a number of health benefits.

Lemons may aid weight loss and reduce your risk of heart disease, anemia, kidney stones, digestive issues, and cancer.

Not only are lemons a very healthy fruit, but they also have a distinct, pleasant taste and smell that make them a great addition to foods and drinks.

 

Thank you for reading our health information. As always, get medical attention and talk to your doctor before using any remedies.

 

Sources

https://www.healthline.com/nutrition/foods/lemons#plant-compounds

https://www.eatthis.com/benefits-of-lemon/

https://www.wellness.guide/lemon-for-hair-growth/