The Avocado Cookbook

Lemon Health Benefits And Risks

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Lemons, being a highly versatile fruit, are recognized for their distinctive sour taste and their association with lemonade, household cleaning, and flavor enhancement in cooking. They remain an all-time favorite fruit.

If you’re not likely to eat lemons casually like you would a tangerine or a grapefruit, you might be curious about their potential uses and health benefits. This article explores the verified advantages of lemons with insights from nutrition experts and scientific studies.

Lemons

Belonging to the citrus family, which encompasses oranges, grapefruit, and limes, lemons possess citric acid, the element accountable for their renowned sour flavor. The Food and Agriculture Organization of the United Nations affirms that citrus fruits such as lemons rank among the most prevalent and extensively cultivated produce globally.

The Encyclopaedia Britannica states that the Rutaceae family includes Citrus limon, which is a perennial shrub that yields lemons.

The fruit’s source remains a mystery, but it is believed to have been brought to Spain and North Africa sometime between 1000 and 1200 A.D. It eventually made its way throughout Europe and the Middle East by the end of the 1400s. Since then, lemons have flourished in tropical and subtropical regions around the globe and are commonly used in juices and to enhance the flavor of vegetables, fish, and poultry.

Apart from being a flavor enhancer, lemons’ various components are utilized to yield citric acid, which acts as a preservative and enhances taste; pectin, a soluble fiber employed for thickening edible items; and essential oils. These byproducts have widespread applications in food items, skincare products, and specific medications.

Lemon Nutrition Facts

Lemons are deemed as a nutritious option for low-fat and low-calorie fruit, similar to others. The U.S. Department of Agriculture (USDA) has reported that a single lemon contains:

  • Calories: 18.8
  • Protein: 0.72 grams (g)
  • Fat: 0.2g
  • Carbohydrates: 6.1g
  • Fiber: 1.8g
  • Sugars: 1.6g
  • Calcium: 16.9mg
  • Iron: 0.39mg
  • Potassium: 89.7 milligrams (mg)
  • Sodium: 1.3mg

Denison explains that lemons are rich in vitamin C, which acts as an antioxidant and has various functions in the body, including strengthening the immune system. The National Institutes of Health (NIH) states that consuming foods high in vitamin C can provide the body with antioxidants that help combat oxidative stress, which can lead to various illnesses.

According to the NIH, adult females require a daily intake of 75 mg of vitamin C, whereas adult males should strive for 90 mg. The maximum recommended intake for all adults is 2,000 mg.

Lemons provide a nutritional advantage by aiding the absorption of dietary iron due to their significant vitamin C content, as mentioned by Denison. The National Institutes of Health notes that iron is crucial for growth and development, and having insufficient levels can result in anemia which can lead to fatigue, weakness, and difficulty focusing. Including vitamin C in meals improves the assimilation of iron in the body.

Lemons contain a low amount of folate and magnesium. The USDA reports that adding lemons to plain water to enhance flavor would result in a gain of 1 calorie and 1.2 mg vitamin C.

Potential Health Benefits of Lemons

Although lemons are generally utilized as an ingredient in foods and drinks, rather than being consumed whole, there are still numerous potential advantages to reflect on regarding this citrus fruit. According to scientific research, lemons have been linked to improvements in immunity and digestive health.

May Promote Better Immune Function

Lemons, which are a natural source of vitamin C, are regarded as an essential micronutrient in promoting immune health. According to a clinical analysis, vitamin C can enhance your immune system, reduce inflammation, and potentially aid in combatting infections.

According to the NIH, while there is no proof that vitamin C can decrease your chances of getting a cold, consistent intake of vitamin C supplements could potentially reduce the length and intensity of your cold symptoms.

May Protect Against Chronic Diseases

The NIH states that consuming plentiful amounts of fruits and vegetables to ensure sufficient vitamin C intake could lessen the probability of chronic ailments like heart disease and cancer.

The belief is that the presence of vitamin C in foods, such as lemons, may diminish oxidative harm that occurs in the body. Nevertheless, there is uncertainty over whether vitamin C on its own, through diet or supplements, can effectively lessen the probability of chronic disease onset.

Aids in Digestion and Detoxification

Lemon juice has a comparable atomic configuration to stomach digestive juices, leading the liver to produce bile, which promotes the seamless movement of food through the gastrointestinal tract. In addition, research conducted on animals has demonstrated that citric acid present in lemon water safeguards liver function and prevents oxidative harm, thereby preserving the liver’s inherent detoxifying capability.

The consumption of lemon water can aid in maintaining hydration, supporting regular bowel movement, reducing bloating, relieving constipation and facilitating natural detoxification in the body.

When you begin to drink lemon water, you may notice an increase in urination due to its mild diuretic effect. Nonetheless, this can be advantageous as it assists in the efficient elimination of undesirable substances from the urinary tract.

Keeps Skin Glowing

Vitamin C antioxidants carry out dual functions when present in lemon water and offer a plethora of advantages for skin when consumed. By combating the harm caused by free radicals, they ensure that your skin appears youthful and assist in delaying the progression of aging.

Regularly consuming vitamin C through lemon water also aids in the production of collagen, which is crucial in reducing facial fine lines. According to a study in the American Journal of Clinical Nutrition, frequent intake of vitamin C results in more youthful and wrinkle-free skin.

 Boosts Energy and Mood

You can skip your morning coffee and opt for lemon water instead. One of the advantages of consuming lemon water in the morning is that it can provide a sufficient energy boost without causing a caffeine crash.

The way it operates is that energy is derived from the atoms and molecules in foods within our bodies. Once negatively charged ions, such as those present in lemons, are introduced into the digestive system, this leads to a spontaneous rise in energy levels.

Furthermore, it has been discovered that simply inhaling the fragrance of a lemon can decrease stress and enhance one’s emotional state.

Enhances Immunity

Vitamin C is crucial for overall health and particularly vital for immunity. A Swiss review has indicated that sufficient vitamin C intake can lessen the duration and intensity of respiratory ailments such as the cold. It could also enhance the prognosis for conditions such as diarrhea, pneumonia, and malaria.

Lemons contain abundant quantities of vitamin C, and incorporating lemon water into your daily schedule is a top-notch approach to avail yourself of the manifold health advantages of lemon water that boost your immunity. However, refrain from drinking it only when you start experiencing the usual cold symptoms. Rather, make it a part of your everyday eating habits when you’re fit to fight against infections before symptoms crop up.

Prevents Kidney Stones

The formation of small, hard deposits in the kidneys can result in kidney stones, which are a prevalent ailment, causing symptoms such as back and stomach pain, vomiting, nausea, and presence of blood in the urine. Fortunately, lemons contain citric acid, which can assist in increasing urine flow to combat kidney stones.

Patients at Duke University Medical Center who received lemonade therapy for four years experienced a dramatic drop in kidney stone formation, from almost one per year to just 0.13 per year. Adequate water intake can also aid in maintaining adequate hydration, flushing out kidney stones, and providing swift relief.

Lemons Help With Weight Loss

Denison suggests that lemons can serve as a replacement for high calorie or high sodium items and aid in reducing calorie or sodium intake.

A previous study conducted on obese mice revealed that those fed a high-fat diet supplemented with lemon peel extract for 12 weeks exhibited reduced overall gains in body fat, cholesterol, and glucose. It should be noted that the mice did not undergo any weight loss, and as of yet, no human studies have reproduced these results.

The idea that lemon water can help detox the body and reduce weight is often promoted, but there is no evidence to support these assertions.

Based on a clinical review, it was discovered that an increase in water intake could lead to weight loss as it reduces calorie consumption and triggers the breakdown of fat cells via lipolysis. Nonetheless, it should be noted that only animal studies were included in this review, not human studies.

According to Kelsey Lorencz, RDN, a nutrition advisor for Zenmaster Wellness, lemons are not necessary for the body to detoxify. The liver and kidneys are responsible for addressing toxins and expelling them through urine. If these organs are not working efficiently, then medical intervention may be necessary. Incorporating lemon into one’s diet does not seem to have a significant impact on the detoxification process based on current scientific research.

“According to Julia Denison, RDN, who is the owner of Running on Cupcakes based in Pittsburgh, it is important to note that specific foods cannot facilitate weight loss in particular body parts. Therefore, lemons cannot single-handedly reduce belly fat or detoxify the body,” she explains.

Although the benefits of lemon water are uncertain, it is a fact that infusing water with various flavors can aid in increasing water intake and meeting the recommended daily amount. The Mayo Clinic advises women to consume a minimum of 92 ounces (oz) of water per day, while men should consume at least 124 oz, which equates to roughly 11.5 and 15.5 cups, respectively.

A current fad is incorporating lemon into coffee, allegedly to enhance weight loss. Yet, akin to lemon-infused water, the Cleveland Clinic emphasizes that any advantages obtained are probably due to fluid consumption rather than the lemon’s properties.

Alkaline Foods and Effects on Our Bodies

Keeping your body’s pH balance is crucial for your overall well-being. Sadly, the modern Western diet is loaded with refined sugars, highly processed foods and chemical preservatives which can lead to an excess of acid in the blood and lower pH levels. This creates a conducive atmosphere for illnesses to emerge.

Incorporating alkaline, nutritious foods into your meals can negate these adverse consequences and aid in regulating your body’s pH levels for optimum well-being. Studies suggest that a diet rich in alkaline foods may alleviate persistent discomfort, enhance bone strength and defend the body against illnesses.

It has been suggested in a study published in the British Journal of Radiology that creating an alkaline environment within the body may also improve the efficacy of cancer treatment.

Despite being acidic in nature, lemons have an alkalizing impact on the body. Consuming lemon water can deliver comparable advantages to alkaline water, supporting pH balance and promoting holistic well-being.

Lemon Water vs. Lime Water

Though regular water offers comparable advantages to lemon water in many ways, the latter imparts an additional zesty taste and nutrients. Similar to lemon water, the intake of regular water has the potential to keep one hydrated, aid weight reduction, avoid kidney stones and upgrade digestion. Nonetheless, lemon water also offers a shot of antioxidants, vitamins and minerals which don’t feature in regular water.

Limes possess high levels of vitamin C and share a comparable nutrient composition with lemons. Optimal results from lime-infused water are akin to those from lemon-infused water since both improve antioxidant intake, encourage weight management, and provide you with an extra hint of taste to stay hydrated.

There are other healthy beverage options you can incorporate into your diet, such as:

Risks and Side Effects

Although lemon water is a relatively safe beverage, the acidic properties of the lemon juice have the potential to erode tooth enamel. One way to avoid this is to consume lemon water before brushing your teeth, as the bacteria that accumulate in your mouth overnight may provide some protection for your teeth.

Use a straw when drinking and gargle with baking soda in order to counteract the acidity that may be lingering on your teeth and reduce any possible unfavorable effects of lemon water.

Furthermore, although allergies to citrus fruits are rare, cases have been documented. It is important to cease consumption and seek medical advice if you notice any indications of food allergies, such as inflammation, itchiness, rashes, or swelling.

Side notes

  • Lemon water is a beverage made by combining lemon juice with water, along with other optional ingredients like fruits, vegetables and herbs.
  • A lemon water detox can help promote liver function and regularity. It also detoxifies your body by acting as a diuretic to flush out potential toxins.
  • Lemon water may also enhance immunity, increase weight loss, prevent kidney stones, improve skin health, and boost energy levels and mood.
  • There are plenty of lemon water recipe options available to spice up your drink, making it simple and delicious to take advantage of the unique health benefits that this beverage has to offer.