Lemons are high in vitamin C, fiber, and various beneficial plant compounds.These nutrients are responsible for several health benefits.
1. Support Heart Health
Lemons are a good source of vitamin C.One lemon provides about 31 mg of vitamin C, which is 51% of the reference daily intake (RDI).
Research shows that eating fruits and vegetables rich in vitamin C reduces your risk of heart disease and stroke.
However, it’s not only the vitamin C that is thought to be good for your heart. The fiber and plant compounds in lemons could also significantly lower some risk factors for heart disease. For instance, one study revealed that eating 24 grams of citrus fiber extract daily for a month reduced total blood cholesterol levels.
Plant compounds found in lemons — namely hesperidin and diosmin — have also been found to lower cholesterol.
2. Help Control Weight
Lemons are often promoted as a weight loss food, and there are a few theories as to why this is.
One common theory is that the soluble pectin fiber in them expands in your stomach, helping you feel full for longer. That said, not many people eat lemons whole. And because lemon juice contains no pectin, lemon juice drinks will not promote fullness in the same way.
Another theory suggests that drinking hot water with lemon will help you lose weight. However, drinking water is known to temporarily increase the number of calories you burn, so it may be the water itself that is helping with weight loss — not the lemon.
Other theories suggest that the plant compounds in lemons may aid weight loss.Research shows that plant compounds in lemon extracts may help prevent or reduce weight gain in a number of ways. In one study, mice on a fattening diet were given lemon polyphenols extracted from the peel. They gained less weight and body fat than other mice.
3. Prevent Kidney Stones
Kidney stones are small lumps that form when waste products crystallize and build up in your kidneys.They are quite common, and people who get them often get them repeatedly.Citric acid may help prevent kidney stones by increasing urine volume and increasing urine pH, creating a less favorable environment for kidney stone formation.Just a 1/2-cup (4 ounces or 125 ml) of lemon juice per day may provide enough citric acid to help prevent stone formation in people who have already had them.
4. Protect Against Anemia
Iron deficiency anemia is quite common. It occurs when you don’t get enough iron from the foods you eat.
Lemons contain some iron, but they primarily prevent anemia by improving your absorption of iron from plant foods.Your gut absorbs iron from meat, chicken, and fish (known as heme iron) very easily, while iron from plant sources (non-heme iron) not as easily. However, this absorption can be improved by consuming vitamin C and citric acid.Because lemons contain both vitamin C and citric acid, they may protect against anemia by ensuring that you absorb as much iron as possible from your diet.
Lemons contain a high amount of vitamin C, soluble fiber, and plant compounds that give them a number of health benefits. Lemons may aid weight loss and reduce your risk of heart disease, anemia, kidney stones, digestive issues, and cancer. Not only are lemons a very healthy fruit, but they also have a distinct, pleasant taste and smell that make them a great addition to foods and drinks.
Post time: Jul-09-2020