Lemons are a popular fruit that people use in small quantities to add flavor to food. However, they rarely consume them alone due to their intense, sour taste. Lemons give flavor to baked goods, sauces, salad dressings, marinades, drinks, and desserts, and they are also a good source of vitamin C. One 58 gram (g) lemon can provide over 30 milligramsTrusted Source (mg) of vitamin C. Vitamin C is essential for health, and a deficiency can lead to health problems. The early explorers knew this and took lemons on their long voyages to help prevent or treat scurvy, a life-threatening condition that was common among sailors. This article looks at the nutritional content of lemons, their possible health benefits, ways to use them in food, and any potential health risks.
Lemons are a popular fruit that people use in small quantities to add flavor to food. However, they rarely consume them alone due to their intense, sour taste.
Lemons give flavor to baked goods, sauces, salad dressings, marinades, drinks, and desserts, and they are also a good source of vitamin C.
One 58 gram (g) lemon can provide over 30 milligramsTrusted Source (mg) of vitamin C.
Vitamin C is essential for health, and a deficiency can lead to health problems. The early explorers knew this and took lemons on their long voyages to help prevent or treat scurvy, a life-threatening condition that was common among sailors.
This article looks at the nutritional content of lemons, their possible health benefits, ways to use them in food, and any potential health risks.
Benefits Lowering stroke risk According to a 2012 study, the flavonoids in citrus fruits may help lower the risk of ischemic stroke in women. A study of data from nearly 70,000 women over 14 years showed that those who ate the most citrus fruits had a 19% lower risk of ischemic stroke than women who consumed the least. Ischemic stroke is the most common type of stroke. It can happen when a blood clot blocks the flow of blood to the brain. A 2019 population study trusted Source showed that long-term, regular consumption of foods that contain flavonoids might help protect against cancer and cardiovascular disease. However, the study indicated that people who smoked or consumed a lot of alcohol were less likely to benefit. Potassium may help lower the risk of stroke. Which foods contain potassium? Blood pressure One 2014 study trusted Source found that women in Japan who walked regularly and consumed lemon every day had lower blood pressure than those who did not. More research is needed to identify the role of lemon in this improvement and to discover whether consuming lemon can help reduce blood pressure since walking daily can also lower blood pressure. Which other foods can help lower blood pressure? Find out here. Cancer prevention Lemons and lemon juice are an excellent sources of the antioxidant vitamin C. Antioxidants may help prevent free radicals from causing cell damage that can lead to cancer. However, exactly how antioxidants can help prevent cancer remains unclear. Which other foods are high in antioxidants? Find out here. Maintaining a healthy complexion Vitamin C plays a vital role in the formation of collagen, the support system of the skin. Sun exposure, pollution, age, and other factors can result in skin damage. A 2014 mouse study suggested that either eating vitamin C in its natural form or applying it topically can help prevent this type of damage
Benefits
Lowering stroke risk
According to a 2012 study, the flavonoids in citrus fruits may help lower the risk of ischemic stroke in women.
A study of data from nearly 70,000 women over 14 years showed that those who ate the most citrus fruits had a 19% lower risk of ischemic stroke than women who consumed the least.
Ischemic stroke is the most common type of stroke. It can happen when a blood clot blocks the flow of blood to the brain.
A 2019 population study trusted Source showed that long-term, regular consumption of foods that contain flavonoids might help protect against cancer and cardiovascular disease. However, the study indicated that people who smoked or consumed a lot of alcohol were less likely to benefit.
Potassium may help lower the risk of stroke. Which foods contain potassium?
Blood pressure
One 2014 study trusted Source found that women in Japan who walked regularly and consumed lemon every day had lower blood pressure than those who did not.
More research is needed to identify the role of lemon in this improvement and to discover whether consuming lemon can help reduce blood pressure since walking daily can also lower blood pressure.
Which other foods can help lower blood pressure? Find out here.
Cancer prevention
Lemons and lemon juice are an excellent sources of the antioxidant vitamin C.
Antioxidants may help prevent free radicals from causing cell damage that can lead to cancer. However, exactly how antioxidants can help prevent cancer remains unclear.
Which other foods are high in antioxidants? Find out here.
Maintaining a healthy complexion
Vitamin C plays a vital role in the formation of collagen, the support system of the skin.
Sun exposure, pollution, age, and other factors can result in skin damage. A 2014 mouse study suggested that either eating vitamin C in its natural form or applying it topically can help prevent this type of damage
What are the best foods for vitamin C? Find out here. Preventing asthma People with asthma who consume higher amounts of vitamin C and other nutrients when they have a cold may experience fewer asthma attacks, according to one review. The authors found evidence that vitamin C also benefitted people with bronchial hypersensitivity when they also had a common cold. Increasing iron absorption Iron deficiency is a leading cause of anemia. Pairing foods that are high in vitamin C with iron-rich foods maximizesTrusted Source the body’s ability to absorb iron. However, a high intake of vitamin C can trigger trusted Source gastrointestinal problems in people who are taking iron supplements. For this reason, it is best to obtain iron from dietary sources, such as beef liver, lentils, raisins, dried beans, animal meats, and spinach. Squeezing a little lemon juice onto a salad containing baby spinach leaves can help maximize the intake of both iron and vitamin C. Learn more here about iron deficiency anemia. Boosting the immune system Foods that are high in vitamin C and other antioxidants may help strengthen the immune system against the germs that cause the common cold and the flu. One review found that, while vitamin C supplements do not appear the reduce the incidence of colds in a population, they may help reduce the length of time a cold lasts. Vitamin C may also help boost immunity in people who are undergoing extreme physical activity. Squeezing a whole lemon into a glass of hot water with a large spoonful of honey makes a soothing drink for someone with a cough or cold.
What are the best foods for vitamin C? Find out here.
Preventing asthma
People with asthma who consume higher amounts of vitamin C and other nutrients when they have a cold may experience fewer asthma attacks, according to one review.
The authors found evidence that vitamin C also benefitted people with bronchial hypersensitivity when they also had a common cold.
Increasing iron absorption
Iron deficiency is a leading cause of anemia.
Pairing foods that are high in vitamin C with iron-rich foods maximizesTrusted Source the body’s ability to absorb iron.
However, a high intake of vitamin C can trigger trusted Source gastrointestinal problems in people who are taking iron supplements. For this reason, it is best to obtain iron from dietary sources, such as beef liver, lentils, raisins, dried beans, animal meats, and spinach.
Squeezing a little lemon juice onto a salad containing baby spinach leaves can help maximize the intake of both iron and vitamin C.
Learn more here about iron deficiency anemia.
Boosting the immune system
Foods that are high in vitamin C and other antioxidants may help strengthen the immune system against the germs that cause the common cold and the flu.
One review found that, while vitamin C supplements do not appear the reduce the incidence of colds in a population, they may help reduce the length of time a cold lasts. Vitamin C may also help boost immunity in people who are undergoing extreme physical activity.
Squeezing a whole lemon into a glass of hot water with a large spoonful of honey makes a soothing drink for someone with a cough or cold.
Find some more home remedies for colds and flu here. Weight loss In a 2008 study trusted Source, rodents who consumed lemon peel phenols with a high-fat diet for 12 weeks gained less weight than those who did not consume lemon. 84 premenopausal Korean women with a high body mass index (BMI) followed a lemon detox diet or another diet for 7 days. Those who followed the lemon detox diet experienced greater improvements in insulin resistance, body fat, BMI, body weight, and waist-hip ratio than those on the other diets.
Find some more home remedies for colds and flu here.
Weight loss
In a 2008 study trusted Source, rodents who consumed lemon peel phenols with a high-fat diet for 12 weeks gained less weight than those who did not consume lemon.
84 premenopausal Korean women with a high body mass index (BMI) followed a lemon detox diet or another diet for 7 days. Those who followed the lemon detox diet experienced greater improvements in insulin resistance, body fat, BMI, body weight, and waist-hip ratio than those on the other diets.
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