Lemons – Benefits & Nutritional Values of it

Overview

What is Lemon?

• Lemon is an evergreen plant from the Rutaceae family. The plant bears juicy elliptical-shaped yellow fruit.
• Lemon is a versatile fruit with loads of vitamin C and fiber.
• The liquid content of Lemon has a very sour, acidic taste, so people usually consume it with other meals or water.
• Lemon is a perfect ingredient for various foods and drinks, and many people even use the fruit’s squash and peel in baking and cooking recipes.
• Apart from food use, people also use Lemon for cleaning purposes and to get extra gloss on furniture.
• Because of its appealing aroma and freshness, Lemon is the most popular citrus fruit used globally.
• The fruit is low in calories and has numerous health advantages making it an excellent option for most people worldwide.

The article will briefly examine the potential health benefits of lemon and lemon water, its nutrition, risks, interactions, and some tips to include in your diet.

Here are some quick facts about Lemons  

• Botanically, Lemon is known as Citrus limon
• Lemon is native to Asia but is now widely available throughout the world
• In 2020, the global production of Lemon was around 21.4 million tonnes
• The chief producers of Lemon are China, India, Brazil, Argentina, Turkey, and Mexico, with a cumulative output of 65% of the world’s total manufacture. ¹Facts about Lemons | Researched based study from Science Direct ²Facts about Lemons | Researched based study from National Institutes Of Health

Nutrition

Nutritional values of Lemons

Lemon comprises around 89% of water; the rest, 11%, includes other nutrients.

100 grams of Lemon consist of the following health benefits-

• Calories-29
• Fiber- 2.8 gm (grams)
• Carbohydrate-9.3 gm
• Fat-0.3 gm
• Protein- 1.1 gm
• Sugar- 2.5 gm ³Nutritional values | Researched based study from United States Department of Agriculture

The carbohydrates of Lemon are primarily fibers, sucrose, fructose, and glucose.

The fibers in Lemon are mainly pectin (soluble fibers)

48 grams of squeezed Lemon consist of the following health benefits-

• Calories-10.6
• Vitamin C-18.6 mg
• Vitamin B5- 0.06 mg(milligram)
• Vitamin B2- 0.01 mg
• Vitamin B1- 0.01 mg
• Potassium- 49.4 mg
• Folate- 9.6 mcg (microgram)

Other vitamins and minerals in Lemon

• Vitamin C
• Vitamin B6
• Vitamin A
• Potassium
• Calcium
• Selenium
• Phosphorus
• Choline
• Folate [3].

Minerals and vitamins do the following roles in our body-

Vitamin C

• It is necessary for healthy bones, skin fitness, and maintaining the correct immune response.
• It enables the body to absorb iron and helps decontaminate the body.
• It assists in the healing process of the body

Vitamin B6 (Pyridoxine)

• It helps in transforming the foodstuffs into energy.
• It helps in proper brain working and RBC (red blood cell) formation

Vitamin A

• It is necessary for our healthy eyes and average vision
• It is also vital for cell maturation and reproduction

Potassium

• It helps reduce the body’s blood pressure and improves the heart health
• It is also essential for maintaining the fluids in the body

Calcium

• It assists in the proper maintenance of our teeth and bones
• It helps in the body’s blood clotting process

Selenium

• It protects the body’s cells from cell destruction
• It plays an essential role in the thyroid hormone of the body

Phosphorus

• It assists the body in utilizing fats and carbohydrates
• It is a crucial component of our teeth and bones

Choline

• It helps in appropriate liver and brain working
• It assists in the correct working of the nervous system

Folate

• It is necessary for tissue growth and cell functioning
• It is essential for red and white blood cells formation

Vitamin B5 (Pantothenic acid)

• It improves the body’s immunity and is essential for producing blood cells.

Vitamin B2 (Riboflavin)

• It is vital for body growth and helps red blood cell production

Vitamin B1 (Thiamine)

• It is essential for regulating healthy muscles and nerves and helps correct heart functioning.

Bioactive Compounds in Lemon

Many bioactive compounds in Lemon are present in the Lemon’s zest (colored yellow part of the peel), and only a few amounts are in lemon juice. So one must try to have the whole lemon fruit (excluding the outermost thin peel) to get the most benefit.

Compounds

Bioactive compounds

Citric acid

• It is a natural compound found in citrus fruits
• It helps in mineral absorption and energy formation

Lutein

• Lutein is a standard pigment present in plants
• It maintains eye vision and has anti-inflammatory and detoxifying (antioxidant) properties.

Zeaxanthin

• It is a pigment present in many plants
• It preserves the eyes from the sun’s unfavorable UV (ultraviolet) radiations and has antioxidant effects.

Hesperidin

• It is a plant substance (flavonoid) present in citrus fruits
• It prevents the plaque ( fat) build-up in the arteries

Eriocitrin

• It is a flavonoid compound present in juice and peel of lemon and citrus fruits.
• It has anti-cancer, anti-allergic, and antioxidant properties

D-limonene

• It is a natural compound present in lemon peel and other citrus plants
• It is responsible for the Lemon’s flavor
• It assists in relieving acid reflux (stomach acid returning to the mouth) and has anti-cancer properties.

Diosmin

• It is a natural compound found in certain citrus plants, including Lemon
• It has anti-inflammatory properties ⁴Bioactive compounds | Researched based study from National Institutes Of Health

Benefits

Health Benefits of Lemons

Lemon has the following health benefits-

• Prevents anemia
• Improves the heart health
• Reduces the risk of cancer
• Prevents kidney stones
• Boosts the skin health
• Helps with weight loss
• Enhances the immune response

Prevents anemia

• Citric acid and vitamin C in Lemon increases iron absorption in the body.
• It prevents the body’s iron deficiency and helps prevent anemia ⁵Benefits of Lemons | Researched based study from National Institutes Of Health

Improves the heart health

• Nutrients in Lemon lower the body’s blood pressure and blood cholesterol
• In animal studies, diosmin and hesperidin decreased the chance of heart ailments ⁶Benefits of Lemons | Researched based study from National Institutes Of Health

Reduces the risk of cancer

• D-limonene and hesperidin reduce the abnormal cell growth
• It decreases the chance of breast cancer ⁷Benefits of Lemons | Researched based study from National Institutes Of Health

Prevents kidney stones

• Research studies have found that Lemon citric acid can decrease the risk of kidney stones.
• Some studies indicated lemon juice prevented kidney stones, while others did not ⁸Benefits of Lemons | Researched based study from National Institutes Of Health

Boosts the skin health

• Nutrients in lemon help in collagen formation and maintain the skin health
• In animal studies, it prevented skin damage from pollution and sun exposure ⁹Benefits of Lemons| Researched based study from National Institutes Of Health

Helps with weight loss

• In animal studies, rats that consumed lemon peel with high-fat meal showed less weight increase than those that consumed no lemon.
• In one human study, researchers found that the group that consumed a lemon diet for one week significantly decreased in body fat and weight than the group that followed another diet. However, further research studies are warranted to prove the effect of Lemon on weight loss. ¹⁰Benefits of Lemons | Researched based study from Science Direct

Enhances the immune response

• Nutrients in Lemon help combat infections
• It reduced the duration of the common cold illness. ¹¹Benefits of Lemons | Researched based study from Science Direct

Side Effects

Side Effects of Lemons

Most people can bear lemons in food amounts.

However, people with citrus allergies might encounter the following adverse effects.

• Trouble breathing when getting the smell
• Chest pain
• Whistling sound during breathing
• Sunburn ( on topical use over the skin)
• Skin itching
• Urticaria
• Skin reddening. ¹²Side Effects | Researched based study from National Institutes Of Health

Risks

Risks of Lemons

• Lemons are acidic, so consuming too often many times of the day may cause dental issues such as tooth enamel deterioration and tooth sensitivity.
• The acidic content in Lemon might cause a harsh sensation during mouth ulcers.
• It might worsen the symptoms of heartburn.
• Moreover, eating Lemon before nuclear imaging scans (scans to identify tumors) might not give accurate results. ¹³Risks of Lemons | Researched based study from National Institutes Of Health

Precautions

Precautions of Lemons

• There is inadequate research to know if Lemon is safe in increased quantities in pregnant and nursing mothers. So, pregnant ladies and nursing mothers must consume in food amounts and stay on the safe part. ²Precautions of Lemons | Researched based study from National Institutes Of Health

Buying/Selection of Lemons

• One can buy Lemon from groceries, food stores, and farmer’s markets throughout the year, but the season is between early spring and summer.

Selection

• While selecting lemons for buying pick lemons that have bright colors, blemish-free thin skin, and are heavier than their size. Light skin lemon is juicier compared to thick skin ones.
• Avoid lemons that have a soft texture and crumpled skin.

Lemon Water

Lemon water

• Lemon water is the mixing of lemon juice with water. One can squeeze half or one Lemon in 250 milliliters of water.
• Drinking enough lemon water can give many health benefits.
• Moreover, always remember the health benefit will depend on the amount of juice mixed in the water.

Benefits of Lemon water

• Lemon water gives satiety, decreases hunger, and helps reduce weight.
• It eases bowel movement and prevents constipation
• It energizes and boosts the performance of athletes
• The aroma of Lemon balanced the mood and increased memory. ¹⁴Lemon Water | Researched based study from National Institutes Of Health

Risk of lemon water and tips to avoid the risk

• Lemon is relatively safe for most people. However, one must never forget that Lemon has high acid, which can weaken the tooth enamel causing sensitivity.
• So one must use a straw while drinking lemon water to protect oral health. One can also practice rinsing the mouth after taking lemon water to prevent the adverse effect.
• One must also avoid brushing the teeth immediately after drinking lemon water to prevent eroding of the soft enamel. ¹⁵Lemon Water | Researched based study from National Institutes Of Health

Tips

Tips to include Lemon in diet

• Squeeze Lemon in a glass of water and consume it as a refreshing health drink.
• Lemons taste great with sweet dishes and savories. Squeeze fresh lemons in meats, chicken, fish, and shrimp to enhance the taste.
• Add lemon juice over salads with olive oil to make them healthier and additional nutritious.
• Lemon also tastes grand when pickled

Interaction

Interaction with Lemons

Itraconazole is a drug to treat various fungal infections, taking lemon and Itraconazole tablets with lemon flavor might increase the blood levels of Itraconazole in the body and cause adverse effects. ¹Interaction with Lemons | Researched based study from Science Direct

Storage

Storage of Lemons

• Lemons do not ripen after being harvested. So, pick lemons after they have matured and keep them at room temperature.
• Avoid storing it in sites where there are direct sun rays. It will remain fresh for around a week as such.
• Keep the lemons in a plastic bag in the fridge for prolonged storage.

Takeaways

Key Takeaways

• Lemon is an energizing low-calorie fruit usually consumed as a drink to add flavors or give a tangy taste to meals.
• It is a nutritious fruit containing plenty of vitamin C and other minerals and has numerous health benefits.
• One must include Lemon and lemon juice in everyday diet to reap the health benefits and to maintain a fit, balanced diet.