Top 10 Lemon Health Benefits and Nutrition Facts
Lemons are very popular in all parts of the world because of their intense and sour flavor. They are mostly used as an important ingredient in sauces, drinks, marinades, and dressings. Lemons are not eaten as a whole because of their very sour taste, but they are great as garnishes or ingredients in dishes and drinks. This article will provide a more in-depth look at the lemon nutrition facts and health benefits. You will learn about the nutritional breakdown of lemons and the different reasons why you need to include lemon in your diet. Let us start with the best health benefits of lemon.
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Lemon Health Benefits
Lemons are very rich in vitamin C, which is most probably why it can provide so many benefits for your health. Many people, especially the older generation, knows the therapeutic properties of this citrus fruit. It can strengthen your immune system, purifies the blood, and cleanses the digestive system.
If you have frequent problems regarding indigestion and upset stomach, all you have to do is drink lemon juice. Also, the atomic structure of lemon juice is very similar to your stomach’s digestive juices, which tricks the liver to produce more bile that helps keep the food moving in the intestinal tract at a smoother and normal pace. This means a lower incidence of indigestion and other digestive problems. Lemon helps get you more of the nutrients in the foods you consume. The acids in lemon encourage slower digestion of the food, resulting in steadier insulin levels. When you properly absorb most of the nutrients in the food, you lower the risk of bloating.
Drinking lemon water will allow you to get rid of unwanted toxins in your body. Since lemon water is considered as a mild diuretic, it stimulates your liver and helps your urinary tract to flush out all the toxins. You can add lemon juice in a large glass of water and drink it in the morning to detoxify your liver.
Lowers the Risk of Stroke
A study regarding a large group of women who continuously consumed citrus fruits, especially lemon, discovered that they had a 19% lower risk of having an ischemic stroke compared to the women who consumed less. This strengthens the knowledge that lemon can truly lower the risk of stroke. Ischemic stroke happens when blood clotting blocks the flow of blood to the brain. The high levels of vitamin C in lemon and other citrus fruits can provide protection against stroke by improving the blood vessel function and providing anti-inflammatory effects.
Treats Skin Problems
Lemon juice is considered as a natural antiseptic that can treat several skin problems. If you have sunburns or bee stings, just apply lemon juice on the affected area to soothe and relieve the pain. Since lemon is rich in antioxidants, it can keep your skin looking young and free from premature wrinkling. Vitamin C in lemons can help in the formation of collagen, which is vital for having a healthy skin. The high acidity content of lemon can also be used to treat and dry out pimples, blackheads, and acne breakout. You can try drinking lemon mixed with honey and water regularly to maintain a healthy glow on your skin. Read More – How to Get Rid of Pimples Fast by using Lemon
Helps in the Absorption of Iron
Did you know that iron deficiency is the most common nutrient deficiency in many developed countries? With lack of iron in the body, this increases the risk of anemia and other serious health problems. Pairing lemons and other fruits that are high in vitamin C with foods that are rich in iron can allow your body to absorb more iron. Vitamin C plays a very big role in maximizing the body’s ability to absorb iron. Next time you eat salad with chickpeas and spinach, both containing high amounts of iron, you can squeeze a generous amount of lemon on top.
Builds Up Your Immune System
Vitamin C is known for helping keep your immune system in top shape. Lemon is a powerhouse when it comes to vitamin C and antioxidants. It strengthens the immune system to keep the colds and flu away. In the winter months or flu season, you should eat more fruits and vegetables, especially lemon and citrus fruits that can provide you with a heavy dose of vitamin C.
Boost Your Energy Level
Most people drink coffee in the morning to give them a jolt of energy. However, there are people who don’t drink coffee to avoid caffeine crash. You can try drinking lemon water to give you a boost of energy level in the morning. Lemon has negatively charged ions that can instantly increase your energy levels naturally when it enters the digestive tract.
Also, aside from having lots of energy, you can start the morning with a better mood. Studies have shown that even the scent of lemon can improve your mood and reduce stress levels. Read More – 5 Health Benefits of Lemon You Should Know About
Decrease the Risk of Cancer
Lemon is an effective anti-cancer agent because it contains high amounts of anti-cancer compounds. Lemon contains limonene, which showed promising results in animals when it stopped the growth of cancer tumors. The flavonol glycosides in lemon can effectively halt the division of cancer cells. Lemon also contains high amounts of vitamin C, which is considered as a powerful antioxidant that fights the formation of free radicals. If these free radicals are allowed to wreak havoc in the body, this can increase the risk of cancer. Read More – Top 9 Cancer Fighting Foods
Helps You Lose Weight
Lemon water is your best friend when you want to shed off some pounds. Lemon contains pectin, which is a type of fiber that can help you feel fuller for a long period of time. When you feel satiated, you are less hungry and this helps you to avoid overeating throughout the day. Drinking lemon water often can also help to keep you hydrated. Even if you are mildly dehydrated, this can result in headaches and fatigue. Read More – Top Detox Water Metabolism Boosting Recipes
Restore pH Balance of the Body
Lemon health benefits include restoring the pH balance in your body. Lemons are very acidic, which means they are alkaline-forming on the body fluids. This helps bring back the balance to the body’s pH level.
Helps to Clean Your Bowels
Lemon has the ability to increase peristalsis in your bowels. This helps to promote bowel movement, thus getting rid of waste with regularity. You can start by drinking warm water with juice of one lemon every morning after waking up.
Helps Alleviate Respiratory Problems
Lemon is great for soothing and treating respiratory problems. It can help relieve an asthma attack or provide soothing effect when you have difficulty breathing. Since lemon is rich in vitamin C, it can also strengthen your respiratory system and help deal with long-term respiratory problems.
Treat Throat Infections
Lemon has a powerful antibacterial property that can treat throat infections. You can drink warm water with lemon and honey to soothe a sore throat. The astringent and acidic property of lemon can shrink the swollen tissues and fight bacteria and viruses in your throat.
Lemon Nutrition Facts
There is no doubt that lemon is at the top of the list when it comes to providing vitamin C. Lemon also contains a multitude of nutrients that are beneficial to your overall health. Let us take a look at the complete lemon nutrition facts and nutrition profile.
Nutrition Value per 100 grams of fresh lemon without peel
Energy – 29 kcal or 1.5% RDI
Protein – 1.10 grams or 2% RDI
Carbohydrates – 9.32 grams or 7% RDI
Dietary fiber – 2.80 grams or 7% RDI
Total Fat – 0.30 grams or 1% RDI
Folates – 11 mcg or 3% RDI
Niacin – 0.1 mg or 1% RDI
Pantothenic acid – 0.19 mg or 4% RDI
Thiamin – 0.04 mg or 3.5% RDI
Riboflavin – 0.020 mg or 1.5% RDI
Pyridoxine – 0.080 mg or 6% RDI
Vitamin C – 53 mg or 88% RDI
Vitamin A – 22 IU or 1% RDI
Vitamin E – 0.15 mg or 1% RDI
Potassium – 138 mg or 3% RDI
Calcium – 26 mg or 3% RDI
Copper – 37 mcg or 4% RDI
Magnesium – 8 mg or 2% RDI
Zinc – 0.06 mg or 0.5% RDI
Manganese – 0.030 mg or 1% RDI
The vitamins and minerals contained in lemons include vitamin C, B-complex vitamins, flavonoids, citric acid, iron, copper, calcium, magnesium, potassium, phosphorus, and fiber. Lemon contains more potassium than grapes or apples. This also makes lemon good for your cardiovascular health.
Other nutrition facts of lemon include the following:
- The health benefits of lemon are mainly because of its variety of nourishing elements such as vitamin C, vitamin A, vitamin B6, potassium, folate, thiamin, niacin, riboflavin, magnesium, copper, pantothenic acid, phosphorus, protein, and zinc.
- When storing lemon, keep them away from direct sunlight and always at room temperature.
- After lemons are picked, they will stop ripening or improve in quality. It is best to pick lemons when they are at their peak of ripeness.
- Lemon is the only food in the world that is considered as anionic. This means it contains ions with a negative charge. This is very useful because it can boost your energy levels.
- One fluid ounce of lemon juice can provide 23% of your daily vitamin C needs.
- One raw lemon, without peel, or about 58 grams, can provide you with 51% of your daily vitamin C needs.
- Lemon health benefits include powerful antibacterial properties that can destroy malaria bacteria, typhoid, cholera, and diphtheria.