6 Health Benefits of Lemons
Temmuz 9, 2020 - Per
Lemons are full of vitamins, minerals, plant foods and antioxidants. They are particularly good sources of vitamin C and folate. Lemon can be used year-round, but summer is the busiest season. Lemons are a versatile fruit. You can eat them in slices, sip healthy lemon juice, make lemonade, eat garnish with them, sweeten their shells, and use fruit juice and shells for cooking and more.
In fact, lemon can support heart health, weight control, and digestive health. Here are 6 benefits of lemons for your health!
Support Heart Health
Lemons are a good source of vitamin C. One lemon provides about 31 mg of vitamin C, which is 51% of daily reference intake. Research shows that eating fruits and vegetables rich in vitamin C reduces the risk of heart disease and stroke. Fiber and plant compounds in lemons can also significantly lower some risk factors for heart disease. The plant compounds found in lemons - namely hesperidin and diosmin - have also been found to lower cholesterol.
Helps Control Weight
Lemons are often introduced as weight loss foods, and there are several theories as to why this happens. A common theory is that the soluble pectin fiber in them expands in your stomach and helps you feel full for longer.
Another theory shows 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, not the lemon, that helps with weight loss. Other theories suggest that plant compounds in lemon can help with weight loss. However, no study confirms the weight loss effects of lemon compounds in humans.
Prevent Kidney Stones!
Kidney stones are small lumps that form when waste products crystallize and accumulate in your kidneys. Citric acid can help prevent kidney stones by increasing urine volume and increasing urine pH, creating a less favorable environment for kidney stone formation. Only 1/2 cup of lemon juice per day can provide enough citric acid to help prevent stone formation in people who already have it.
Protect Against Anemia
Iron deficiency anemia is quite common. It occurs when you do not get enough iron from the foods you eat. Lemon contains a little iron, but they primarily prevent your anemia by increasing your iron absorption from vegetable foods. While your intestines absorb iron easily from meat, chicken and fish, it cannot easily get it from plant sources. However, this absorption can be improved by consuming vitamin C and citric acid. Since lemons contain both vitamin C and citric acid, they can protect you from anemia by allowing you to get as much iron from your diet as possible.
Reduce Cancer Risk
A healthy diet rich in fruits and vegetables can help prevent some cancers. Some observational studies have found that people who eat citrus mostly have a lower risk of cancer. Animal studies show that D-limonene, a compound found in lemon oil, has anticancer properties. While some plant compounds from lemons and other citrus have anticancer potential, no evidence currently suggests that lemons can fight cancer in humans.
Improving Digestive Health
Lemons consist of approximately 10% carbohydrates, mostly soluble fiber and simple sugars. The main fiber in lemons is pectin, a soluble fiber type that is linked to many health benefits. Soluble fiber can improve gut health and slow the digestion of sugar and starches. These effects can cause blood sugar levels to drop. However, to get the benefits of fiber from lemon, you must eat the pulp.
Risks of consuming excess lemons
In general, lemons are quite good for you, but if consumed too much, they can cause stomach reflux problems or heartburn for those who suffer from discomfort.
