Lemon – Nutrition, Benefits, Intake, Side Effects

Lemon – Nutrition, Benefits, Intake, Side Effects

Lemon – Overview

Lemon Free Photo

Lemon is a popular fruit that people use to flavor cuisine in tiny amounts.  Many eat it regularly, and some people prefer it to coffee or tea to start their day. Lemons are certainly tasty, but does adding them to water make you healthier? It is a wonderful source of vitamin C and adds flavor to baked goods, sauces, salad dressings, marinades, drinks, and desserts. Over 30 milligrams (mg) of vitamin C can be found in a single 58-gram. Vitamin C is necessary for good health, and a lack of it might cause difficulties.

This article examines the nutritional value of lemons, as well as their potential health benefits, culinary applications, and any potential health hazards.

 

Nutritions of Lemon

Lemons are an excellent source of:

  •  Vitamin C
  • Dietary fiber
  • Citric acid
  •  Iron

Nutrients per Serving

A 1/2 cup serving of lemon contains:

  • Calories: 31
  •  Protein: 1 gram
  •  Fat: 0 grams
  •  Carbohydrates: 10 grams
  •  Fiber: 3 grams
  • Sugar: 3 grams

Portion Sizes

Lemon is a tasty and nutritious component to most recipes, although it does contain natural sugar, as do all fruits. To maintain a balanced diet, limit your consumption to a half cup or less of the cut and peeled form.

 

Health Benefits of Lemon

Lemons are both nutritious and refreshing. Lemons are high in vitamin C and the other present nutrients can aid in illness prevention as well as overall health and well-being.

Here are some of the potential advantages of lemon consumption.

  • Heart Health

It includes roughly 31 grams of vitamin C, which is about double the amount required in your regular diet. With regular ingestion, this burst of Vitamin C can lessen your risk of stroke and heart disease, in addition to boosting immunity. Lemon also has a lot of dietary fiber, which might help reduce heart disease risk factors by reducing LDL, or bad cholesterol. A high cholesterol level can cause atherosclerosis, which is a hardening of the arteries in the heart.

  • Cancer prevention

Lemons are an incredible source of vitamin C, a powerful antioxidant. Antioxidants protect the cell from radical damage, cancer potent danger.  However, it’s still unknown how antioxidants can help prevent cancer.

  • Weight Loss

When you eat lemons, the pectin fiber expands, making you feel full faster and for longer. Lemon water is frequently promoted as a weight-loss and weight-management aid. The effects on people were not explored in this study, which was conducted on mice. It’s also worth noting that, like lemon, drinking water might keep you full and help you avoid eating.

  • Increasing iron absorption

Anemia is commonly caused by an iron shortage. When vitamin C-rich foods are combined with iron-rich foods, the body’s ability to absorb iron is maximized. However, persons who take iron supplements may experience gastrointestinal difficulties if they consume too much vitamin C. As a result, it is preferable to get iron from foods like cow liver, lentils, raisins, dry beans, animal meats, and spinach. Squeezing a little lemon juice into a salad with baby spinach leaves will aid to boost iron and vitamin C intake.

  • Digestive Health

Lemon has a lot of nutritional fiber in it. Constipation and several other gastrointestinal disorders and pain can be helped by fiber, especially soluble fiber.

  • Boosting the immune system

Vitamin C and other antioxidant-rich foods may help to enhance the immune system’s defenses against viruses that cause the common cold and flu. Vitamin C may also aid those who are doing a lot of physical activity to strengthen their immunity. A relaxing drink made by squeezing a whole lemon into a glass of hot water with a large spoonful of honey is ideal for someone suffering from a cough or cold.

  • Kidney Stone Prevention 

Citric acid, which is abundant in lemons, gives them their sour flavor. Citric acid has been shown in several trials to help prevent kidney stones from forming.

  • Maintaining a healthy complexion

Vitamin C is essential for the development of collagen, the skin’s support system. Skin damage can be caused by the sun, pollution, age, and other things. In either its natural form or as a topical application, Vitamin C can help prevent this type of harm.

  • Lowering stroke risk

Citrus fruits’ flavonoids may assist women to reduce their risk of ischemic stroke. When a blood clot stops the flow of blood to the brain, this can happen. Long-term, regular use of foods containing flavonoids has been shown to help protect against cancer and cardiovascular disease in studies.

 

How to Consume Lemon

Lemons add a robust flavor to many recipes thanks to their characteristic sour flavor. Lemon is a popular cooking and baking ingredient, and practically every component of this versatile fruit can be used. A simple lemon wedge may provide water and tea with a relaxing and refreshing flavor. Much popular fish and meat recipes, as well as desserts, call for lemon juice and zest, which is commonly coupled with butter or oil.

Lemon rind can be zested and used in baked products, tea, soup, and a variety of beverages. Here are a few ideas for how to use this versatile and colorful fruit:

  • Make an ice-cold lemonade with organic sugar or a sugar substitute, water, and lemons.
  • Lemon can be used to flavor risotto.
  • For a fish or chicken meal, make a light lemon and butter sauce.
  • Make a lemon meringue pie that is both tangy and sweet.
  • Indulge in a decadent, tangy lemon bar.
  • Lemon zest can be used as a pleasant garnish in tea or alcoholic beverages.
  • Make a delectable Greek chicken and lemon soup.

Lemon water is said to have a variety of health benefits, ranging from weight loss to depression relief. The numerous components in lemon, in sufficient amounts, may produce these health benefits. Consuming lemon water instead of juice or soda, on the other hand, maybe helpful because it lowers a person’s sugar intake. Dehydration can also be avoided by drinking enough lemon water. This citric fruit goes well with any sort of food. Fresh lemon juice can be squeezed over fish, shrimp, scallops, or poultry. Instead of using a commercial product, dress salads with fresh lemon juice and a tiny amount of olive oil with herbs. Premade dressings frequently contain extra salt, sugar, and other ingredients and are high in fat and calories.

 

Side Effects of Lemon

 

Although drinking lemon water is generally safe but has few cons. The citric acid in lemons has the potential to destroy tooth enamel. Drink lemon water with a straw to reduce the danger, and then rinse your mouth with plain water. Lemon juice has a lot of acids, thus it can cause problems for persons who have. Ulcers generate a stinging feeling. Lemon water can help or hurt when it comes to heartburn. Some people may get heartburn as a result of citric acid. Only by experimenting will you be able to determine its efficacy. Although vitamin C is commonly thought to be a diuretic (a substance that makes you generate more urine), there is no evidence that vitamin C from natural sources such as lemons has diuretic properties. If you find yourself needing additional toilet breaks after drinking lemon water, it’s most likely due to dehydration.

 

Conclusion

Lemons’ nutrients have several health benefits. Due to its sour flavor and high acid content, it is difficult to acquire all of the necessary nutrients from it. Consuming it as part of a well-balanced diet that includes plenty of other fresh fruits and vegetables, on the other hand, can help a person’s diet become more nutritious and healthier.