Lemons and Their Health Benefits 2024

Lemons are a healthy citrus fruit that are high in nutrients. They are a great source of vitamin C, which helps strengthen your immune system, lower your risk of cancer and heart disease, and help you maintain a healthy weight.

This article discusses who should think about avoiding lemons, their potential health benefits, and their nutritional value.

Advantages of Lemon

Lemons are packed with nutrients, including high levels of fiber and vitamin C. You may achieve your nutrition goals and get several health benefits from these essential nutrients.

Increases Immune Function

Lemons are a citrus fruit that is high in vitamin C and folate. It is well known that these two strengthen immunity. Citrus fruit nutrients help the immune system by

Managing oxidative stress (the body’s excess of unstable chemicals known as free radicals)
Reducing inflammation
bolstering defense mechanisms

Reduces the Risk of Stroke

Diet is the most significant contributing factor to the increased risk of stroke. On the other hand, lifestyle changes can cut the risk of stroke by up to 80%.

Studies have indicated that citrus fruits’ flavonoids, which are phytonutrients found in plants, may lower women’s risk of ischemic stroke, which is caused by a blood clot in a blood vessel that supplies the brain.

According to a different study, persons who consumed more flavonoids also had decreased rates of ischemic heart disease, heart failure, and stroke.

Reduces blood pressure

Studies have shown that the water extract from lemon peels and the flavonoids in lemons may lower blood pressure. Systolic blood pressure, or the top number in a blood pressure reading that represents the pressure in your arteries during a heartbeat, is adversely affected by the quantity of lemons you eat.
When flavonoids interact with the gut microbiota, they metabolize and protect the heart (microorganisms in the digestive system). 15% of the relationship between systolic blood pressure and foods high in flavonoids and their activities is linked to lower blood pressure.

Stops Cancer

According to a meta-analysis on the relationship between citrus fruit consumption and lung cancer risk, people who consumed the most citrus fruit had a 9% reduced risk of lung cancer than people who consumed the least.

Citrus peels have been shown to have anticancer effects as well. Citrus peels’ anticancer potential was assessed in one study using both in vivo (live organism) cancer models and in vitro (test tube) assays. Citrus peels were recommended for use as anticancer food additives by researchers after they discovered anticancer potential.

Boosts Absorption of Iron

Iron’s bioavailability and bioaccessibility, or the amount the body can absorb, may both be increased by lemons. This is probably because citrus fruits are abundant in vitamin C.

One strategy to improve iron absorption is to combine foods high in vitamin C with foods high in iron, as vitamin C facilitates iron absorption. It is recommended by medical practitioners to consume these items simultaneously. There is evidence, nevertheless, that ingesting them separately might also be beneficial.

A study assessed the efficacy of giving young women distinct doses of iron and vitamin C to enhance their iron status. Researchers discovered that vitamin C improves the absorption of iron even when taken separately. It’s possible that the quantity of vitamin C you receive matters more than when it’s consumed.

Sustains a Harmonious Complexion

Juice from citrus fruits may lessen or prevent aging symptoms. Citrus juice has been shown in studies to have the following effects on skin:

lessens cellular damage
reduces the thickness of the skin
Reduces the appearance of wrinkles and raises collagen levels

Stops Asthma

Consuming citrus is linked to a decreased risk of asthma. A study assessed the contribution of diet to asthma prevention. It was shown that eating fruits and vegetables on a daily basis decreased the risk of wheezing and asthma attacks. A high citrus diet was linked to a lower incidence of asthma symptoms.

Promotes Weight Loss

Lemons could speed up your sense of fullness. After consuming bread with water, tea, or lemon juice, a randomized trial assessed appetite perception and the glycemic response—how carbs alter blood sugar. When compared to water, lemon juice caused a 1.5-times rise in stomach content volume, which the researchers discovered correlated with reduced perceptions of appetite.

Nutrition with Lemon Flavor

Lemons are a great complement to almost any diet because they are low in calories and high in nutrients. The nutrition information for one lemon is as follows:

18 calories
G: 0.6 grams of protein
Five grams of carbohydrates
2 g of fiber
1.5 g of sugar in total
15 milligrams (mg) of calcium
Five milligrams of magnesium
Nine milligrams of phosphorus
One milligram of sodium
Vitamin C: thirty-one milligrams
Six micrograms (mcg) of folate
Beta-carotene: 2 mcg
13 micrograms of vitamin A

How About Lemonade?

It could seem that lemonade is healthy given what is known about lemons and vitamin C. But because it frequently contains a lot of sugar, it’s not as healthful as lemons. Twenty grams of sugar and 90 calories make up one cup of lemonade.

Potential Illnesses Associated With Insufficient Vitamin C Intake

Vitamin C deficiency is uncommon in the United States. Those with little to no vitamin C, however, can develop scurvy over a period of weeks. The following symptoms may be brought on by this potentially deadly condition:

Weary
Gum inflammation and bleeding
Purple or red skin rash
Joint discomfort
Injuries that do not mend
Corkscrew hairs
Depression
Loss of teeth
Anemia

Risk factors for scurvy include conditions that make it difficult to obtain enough nutrition, such as eating disorders, gastrointestinal issues that affect absorption, and poverty.

Is Lemon Water Equally Helpful to Lemons?

Lemon water offers numerous advantages, even if it does not have as many concentrated nutrients as lemon.

If you think lemon water tastes good and is pleasant, it might be a better option for staying hydrated than regular water. It might also indicate that you are less inclined to grab for sugar-rich drinks.

Since lemons are a natural source of citrate, drinking lemon juice may increase the amount of citrate in urine, which may help avoid or treat kidney stones. If kidney stones are something you are likely to get, drinking lemon water may help.

Although lemon juice provides similar health advantages, most people don’t drink it straight because it’s quite concentrated and acidic. Just like when you squeeze fresh lemons into your water, a splash of lemon juice adds certain nutrients, including vitamin C, and is delicious.

Who Needs to Stay Away from Lemons?

Lemons are safe for most people to eat or add to their water on a daily basis. But moderation is the key, as it is with most things. If any of the following apply to you when drinking lemons:

The symptoms of gastroesophageal reflux disease (GERD) exacerbate when citrus foods are consumed.
If you have a lemon or citrus allergy, stay away from lemons and items made with lemon extract.
Mouth ulcers: The acids can be harsh on your teeth and worsen the sores.

In brief

Lemons are packed with healthy elements, particularly vitamin C. This citrus fruit may strengthen your defenses against illness and reduce your chance of developing certain ailments. A tasty and simple method to include lemons in your diet is to squeeze them into your water. Take caution if you have GERD since it could make your heartburn worse.

Lemons: How They Benefit Your Health (msn.com)