Olive Oil & Lemon Juice: Nutrition, Benefits & Precautions
Why Olive Oil & Lemon Juice?
Lemon juice and olive oil is the frequent constituent of most Mediterranean dishes. Lemon juice has low calories while olive oil contains heart-friendly fat. Most people believe the combination has potential health benefits and is worth trying. Many believe that lemon juice and olive oil can treat several health issues, including digestive problems. However, the enhanced effect of both in combined form needs more scientific evidence. However, research has evaluated the benefits of olive and lemon juice individually.
The article will summarize the combined health claims regarding olive oil and lemon juice. The article will also glimpse the side effects and benefits of lemon juice and olive oil.
Olive Oil & Lemon Juice
- People extract olive oil from the ripe olive fruit through centrifugation (a process to separate particles of different weights) and other pressure methods.
- The superior quality olive oil is extra-virgin olive oil, which contains vitamins K and E and monounsaturated fatty acid (a heart-friendly fat).
- Olive oil is also rich in polyphenols, an antioxidant required for detoxifying the body against harmful substances.
- Olive is indigenous to the Mediterranean region but is now well-liked globally. People can consume olive oil in both raw and cooked form.
- Many people use olive oil in pasta, pizzas, bread, salads, and cooking, as well as in soaps, cosmetics, and medicines. However, a few people also consume a teaspoon of it for therapeutic benefits .
- Lemon juice is the water that one draws out from the crushed lemon. Lemon is a citrus fruit from the Rutaceae family and is an indigenous plant of the Mediterranean region. A hundred grams of lemon juice contains around 22 calories, which is relatively low.
- Lemon has vitamin C, flavonoids, and several minerals and vitamins. It has anti-inflammatory and detoxifying properties to protect the body against free radicals (harmful substances).
Nutrients in Olive Oil
14 grams of olive oil consists of the following nutrients-
- Calories-119 Kcal
- Monounsaturated fat (oleic acid)-73% of overall calories
- Polyunsaturated fat-11% of overall calories
- Vitamin K- 7% of DV (daily value)
- Vitamin E-13% of DV (daily value) .
Percentage daily value is the amount of nutrients one should consume daily based on a 2000-calorie diet.
Nutrients in Lemon Juice
48 grams of squeezed lemon consist of the following nutrient-
- Vitamin C-21% of DV (daily value)
- Potassium- 1% of DV
- Folate-2% of DV
- Vitamin B2-1% of DV
- Vitamin B1- 1% of DV .
Benefits of Olive Oil & Lemon Juice
People believe that olive oil and lemon juice together can have the following health benefits-
Lower gallstones and kidney stones risk
- Our diet plays a significant role in forming kidney stones and gallstones.
- People who take high amounts of saturated fat and inadequate vitamin C can lead to kidney and gall bladder stone formation. Gallstones are solid deposits of cholesterol and bilirubin that appear in the gall bladder.
- Some informal studies claim that lemon juice and olive oil can act as a greasy substance and move the gallstone out of the body. However, there is no scientific evidence to confirm the claim.
- Some research suggests that consuming healthy fats, viz, olive oil, can avoid gallstone formation by vacating the gall bladder as needed.
- Deficiency of vitamin C can lead to gallstone formation. Our body’s vitamin C works by preventing cholesterol solidification and helps convert it into bile acids. It thus helps prevent gallstone formation.
- A research study has found that an increase of vitamin C by 27 micromoles per liter leads to decreased gallstone formation in women . However, new studies are warranted to establish this fact.
Detoxifies the body
- Research study on the consumption of olive oil compared to other plant-based oils found that people who took olive oil had lower levels of bad cholesterol (low-density lipoprotein) and higher amounts of good cholesterol (high-density lipoprotein).
- The antioxidants in lemon juice and olive oil might act as cleansing agents to detoxify the body and prevent infections . However, additional studies are needed to validate the combination in detoxifying the body.
Olive oil and lemon juice for weight loss
- Studies have shown that monounsaturated fatty acid in olive oil and vitamin C in lemon juice play a vital role in losing weight.
- In our body, vitamin C is very essential for carnitine production. Carnitine transports fat molecules into cells and breaks them into energy. Thus, insufficient vitamin C can lead to decreased fat breakdown.
- One study found that people with low vitamin C burned less fat than people exercising regularly and with adequate vitamin C.
- In another animal study, mice fed with vitamin C and a high-fat diet gained less body fat than mice without a high-fat diet 6 Benefits| Researched based study from National Library of Medicine.
- However, there is insufficient research to date to validate the effect of the mixture of olive oil and lemon juice on body fat. Thus, more human studies are warranted to prove the combination with weight.
Does the combination have an enhanced effect?
- The nutrients, vitamins, and minerals in olive oil and lemon juice have a constructive impact on our health. Individually, each has its health benefits.
- People believe the combination has a better impact on health, such as curing digestive issues, preventing premature aging, lessening joint pain, etc., than when consumed individually.
- However, no research studies validate that the two have a more significant impact in combined form.
Downsides of Olive Oil & Lemon Juice
- No research has indicated that combined olive oil and lemon juice have harmful effects. However, one should not think that the ingredients in combined form can treat diseases, as alleged by unscientific studies.
- Although there are no scientifically proven downsides of the lemon juice and olive oil combination, one should always remember that each comes with individual slight side effects. In some small sections of people, taking olive oil and lemon juice can cause sensitivity reactions.
The symptoms of allergic response encountered are listed below-
- Skin reddening
- Swelling of mouth and face
- Trouble breathing
One interested in using olive oil and lemon juice to cure health issues must consult a healthcare professional to make the right decision.
Precautions while taking Olive Oil & Lemon Juice together
- Lemon juice is an acidic ingredient, and consuming it too frequently, several times a day can cause deterioration of our tooth enamel.
- One should also remember that olive oil is high in calories, so taking even a teaspoon can gain around 120 calories. So, one willing to reduce weight or on a low-calorie diet should consume olive oil in moderation .
- Pregnant women and nursing mothers must talk to the doctor before taking both ingredients together to avoid unwanted side effects.
- Olive oil and lemon juice are acidic, and excess consumption can cause abdominal issues and skin irritation. Moreover, it can also cause heartburn, diarrhea, and headaches.
Side effects of Olive Oil & Lemon Juice
Side effects of olive oil
Olive oil is relatively safe for most people. However, for some people, olive oil might not have desirable effects. Olive oil might not suit all skin types and, in rare cases, might have the following consequences-
- Excess use of olive oil can block the skin pores and might also lock the bacteria within it, leading to skin inflammation.
- So, people should always wipe the extra oil with a clean towel to prevent unwanted consequences.
- Research has indicated that people with dry skin must avoid using olive oil, which might cause skin rash and deteriorate the outer skin layer .
- Research studies have shown that people with a family history of childhood eczema must avoid using olive oil on their children as it might lead to the development of the condition in the child. Childhood eczema is a condition of itchy, cracked, and dry skin.
- Always prefer to buy pure or virgin olive oil from reputed brands as low-quality olive oil might contain mixed chemicals that can contribute to skin irritation and damage .
Side effects of lemon juice
- Lemon is a safe drink for most people. However, in excess lemon juice, the citric acid in the liquid might destroy the tooth enamel if consumed many times a day. One can use a straw to drink the lemon juice to prevent side effects on teeth. Splashing the mouth with plain water after drinking lemon juice might also help.
- Moreover, the lemon’s citric acid might enhance the gastric acid secretion in some people, causing heartburn .
Frequently Asked Questions on Olive Oil & Lemon Juice
Can I take Olive oil and lemon juice every morning?
- Taking a teaspoon of pure olive oil and 2-3 drops of lemon juice every morning before breakfast can help reduce weight and get a good night’s sleep.
- Ordinary healthy people with digestive issues, bad breath, and liver problems will find improvement in their overall gut health with minimal effort.
Does olive oil and lemon detox your liver?
People can consume lemon juice with a glass of lukewarm water in the early morning to purify the body from free radicals. Antioxidants in olive oil also help the body ward off infections.
- The lemon’s vitamin C helps produce a substance called carnitine. Carnitine carries the fat into cells and converts it into energy for various activities.
- People with inadequate vitamin C can only burn a portion of fat into energy. Thus, vitamin C in lemon assists in the body’s fat-burning.
- Lemon helps in cleaning the liver by assisting in the digestion process. Improper digestion may lead to unwanted substances to build up in the liver. Lemon juice also helps in secreting liver enzymes necessary for healthy liver functioning and removing toxic substances.
- The antioxidants in pure olive oil help conveniently move food through the digestive tract.
- It regularizes the bowel movement and helps remove harmful substances from the body, thereby cleaning or detoxifying the liver .
Does olive oil and lemon juice lighten skin?
- Several people use lemon juice and olive oil to lighten the skin. They use the mixture combination to remove the dead cells from the skin surface.
- Lemon juice is not bleach, but the citric acid in lemon helps release the dead skin cells from the body. It also eases skin damage and reduces dark skin spots.
- However, the acidic content in lemon can irritate the skin and cause dryness. One must never forget that the citrus content in lemon and sun exposure can cause Margarita burn (red, itchy skin reaction).
- Olive has only a minimal skin-lightening result. It does not remove the dead skin cells or decrease the melanin pigment. But it only reduces sun damage and skin wrinkles and rashes .
How do you use lemon and olive oil?
- People can add drops of lemon juice to a teaspoon of olive oil in a small vessel and consume it in the early morning on an empty stomach.
- Consumption of the simple preparation enables healthy digestion and better gut health.
Takeaway points for Olive Oil & Lemon Juice
- Informal studies have indicated that lemon juice and olive oil are an excellent combination that can solve abdominal problems, minimize joint pain, detoxify the body, and avert premature aging.
- However, to date, no scientific evidence supports the alleged health benefits. Also, no studies show that people’s health benefits increase combined. Yet, research studies have evidence-based results for individual lemon juice and olive oil.
- Above all, the combination of olive oil and lemon juice enhances the aroma of many dishes, including salad dressings.