Refreshingly Healthy: Lemons
It may seem odd discussing a fruit that brings on thoughts of tropical, warm weather for February. But, like other citrus, lemons are in season around this time of year! When it comes to lemon, they really are a “jack of all trades”. Lemon is used in all kinds of cooking, food preservation, beauty regimens, and even as a natural cleaner! Thanks to the high nutritional content and acidity level, lemons are great for overall health. The high acidity level, however, can be hard on tooth enamel. Regardless, keep reading to learn some impressive health benefits lemons provide!
Nutrition Facts
In 100 grams of raw, peeled lemons there are:
| Calories | 29 |
| Protein | 1.1g |
| Carbs | 9.3g |
| Fat | 0.3g |
Vitamins, Minerals, and Plant Compounds
Lemons are high in Vitamin C, of which is important for both the immune system and skin health. Potassium and Vitamin B6 are also found in lemons. Potassium is great for heart health and can help to lower blood pressure. Vitamin B6, on the other hand, helps the body convert food into usable energy.
The plant compounds in lemons include citric acid, hesperidin, diosmin, eriocitrin, and d-limonene. Citric acid makes up most of the acid within lemons and can help to prevent kidney stones. Hesperidin strengthens blood vessels and has potential to prevent atherosclerosis (the buildup of plaque in the arteries). Diosmin can improve muscle tone and reduce chronic inflammation within the blood vessels.
Eriocitrin is an antioxidant that can be found in both the lemon peel and lemon juice. Lastly, d-limonene is also found in the lemon peel. It is the reason behind the distinct lemon smell and is utilized as the main ingredient for lemon essential oil. D-limonene provides aide for heart burn and stomach reflux.
Health Benefits
No wonder why lemons are so beneficial for overall health! As you keep reading, there are some noticeable parallels between the vitamin, minerals, and plant compounds and the health benefits discussed below.
Heart Health
The high levels of vitamin C in lemons are great for the heart. Low levels of vitamin C are associated with an increased risk of stroke in the body. Lemons can decrease cholesterol levels in the blood by protecting the LDL cholesterol from becoming oxidized. Oxidized LDL is harmful to the body.
Prevent Anemia
Anemia is caused from iron deficiency. Lemons do contain small amounts of iron; however this is not the only benefit. Vitamin C and citric acid both help to increase the absorption of iron from other foods during digestion.
Prevent Cancer
Like all whole foods that come from the Earth, lemons provide vital nutrients that can protect the body from cancer. It is safe to say that the vital nutrients and plant compounds are the main reason why. They protect the body from free radicals and oxidative damage that causes harm on the molecular level. So, do not forget to eat your fruits and veggies!
Skin Health
The antibacterial and antiseptic properties of lemons are helpful for cleaning and healing the skin. Being rich in vitamin C, lemon is an ingredient used in soaps and lotions.
Dental Health
Although I did give warning to the potential enamel damage that can occur (everyone and their dental health is different), there are some oral benefits to consuming lemons. Leamon juice can stop gums from bleeding, aide tooth aches, and freshen breath.
Aide A Sore Throat
Remember when you were sick as a kid with a sore throat and your mom or dad would have you drink warm lemon water with honey? Well, they were onto something. The antibacterial properties of lemon are great for a sore throat because lemon can help prevent or aide infection. So, the next time you are feeling under the weather a hot cup of tea or water with lemon in it can help!
Let’s Chat!
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References
Lemons 101: Nutrition Facts and Health Benefits – Written by Adda Bjarnadottir MS, RDN (Ice)