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During the scorching heat of summer, a glass of chilled lemonade surely provides a lot of relief. A small quantity of lemon juice elevates the taste of maximum dishes and beverages. It is seldom consumed as a whole fruit due to its strong sour taste. Consuming lemons in the correct proportion every day can boost vitamin C in one's body. A deficiency of vitamin C can lead to a disease called scurvy.
You must have heard about drinking lemon water every day to boost your immunity and also manage weight. Wish to know more about the health benefits of lemon? Read along.
The health benefits of lemons are given below. However, individuals should remember to consume it only in healthy proportions.
Lemons are a good source of antioxidants and vitamin C, which are extremely beneficial for heart health and help prevent stroke and heart diseases. Apart from that, lemon has few fibres present, which significantly reduces risk factors for heart diseases.
According to a few studies, regular consumption of lemon juice can help reduce high blood pressure. This is so because lemons contain two-plant compounds, diosmin and hesperidin, good for lowering cholesterol.
Lemons consist of antioxidants and vitamin C, which are major immunity boosters. These antioxidants help protect the body against germs causing the common cold and flu. To get relief from cough and cold, a glass of hot lemon water and a spoonful of honey can do wonders.
Lemon contains a compound called pectin, which is a fibre that expands after ingestion, making one feel full for a longer period. A glass of lukewarm water with a fully squeezed lemon and a tablespoon of honey is a magic drink for weight loss. Since pectin is present in the lemon pulp, consuming a whole lemon is important. A few studies on animals have also revealed that antioxidants present in lemons help in overall weight management.
Lemons are a rich source of vitamin C and can essentially improve teeth and gum health. In addition, it can help prevent scurvy, a disease caused due to lack of vitamin C. Scurvy can result in bleeding and swollen gums. Furthermore, lemon juice, if applied to the direct area of a toothache, can act as a painkiller and also reduce inflammation.
According to Ayurveda, starting the day with a glass of lemon juice with its pulp can kick-start one's digestion process. This is because lemons have soluble fibres, improving digestion and regulating bowel movements. The main fibre present in lemons, named pectin, improves gut health by increasing the digestion rate of starch and sugar.
Lemons are filled with vitamin C, which is great for producing collagen. Collagen is a substitute which makes skin more youthful, plump and radiant. It also reduces fine lines present in one’s skin and makes skin clear.
Studies on animals suggest that limonene and naringenin, which are compounds present in a lemon, have anti-cancer properties. Besides, lemon juice and lemon are a rich source of vitamin C and contain antioxidants which help fight against deadly diseases like cancer.
Lemons and lemon juice have high levels of citric acid present in them, which help improve urinary citrate levels without changing the total urinary volume. According to a few studies, lemon juice concentrate or lemonade can form urinary citrate, thereby preventing kidney stones.
Individuals who consume lemons on a daily basis, along with a brisk walk of 30-60 minutes, show reduced signs of hypertension. Daily intake of lemons with basic exercise or walking can keep a check on the high blood pressure of individuals, says a study published in the Journal of Nutrition and Metabolism.
Lemons contain high amounts of vitamin C, generating collagen and improving hair growth by stimulating hair follicles. Individuals suffering from hair loss can mix two tablespoons of lemon juice and aloe vera gel and apply it to their scalp 30 minutes before taking a bath. Then, they can remove it with a gentle hair cleanser and this way. Lemons can also improve hair growth.
Doctors often recommend lemon cough drops to patients suffering from a throat infection. This is because lemons are filled with antibacterial properties, which reduce the bacterial effects and provide relief during a throat infection.
Anaemia is often caused due to iron deficiency and is common among pre-menopausal women. Although lemons contain small amounts of iron, they are rich in vitamin C and citric acid, which can help the body absorb iron from other foods. Thus, they can help prevent anaemia.
The refreshing aroma of lemons can calm a person and make him feel less stressed and anxious. Mood and mental acuity can also be enhanced with the natural elements of lemons.
Offers relief from respiratory problems. Lemons are rich in vitamin C; hence, they help treat asthma and bronchitis, which result from respiratory issues.
Lemon water is a refreshing way to stay hydrated, providing essential fluids and electrolytes that help maintain bodily functions and prevent dehydration.
The antioxidants in lemons combat free radicals, reducing signs of ageing and promoting healthy, glowing skin. Vitamin C also helps in collagen production, improving skin elasticity.
Lemons aid in liver detoxification by promoting the production of bile, which helps flush out toxins and supports overall liver health.
Despite their acidic taste, lemons have an alkalising effect on the body once metabolised, helping to balance pH levels and reduce acidity.
Vitamin C in lemons enhances the absorption of nonheme iron from plant-based foods, helping to prevent iron deficiency and support overall energy levels.
Lemons are packed with essential nutrients that offer a wide range of health benefits. Here’s a look at the nutritional values of lemons per 100g serving:
Lemons are highly nutritious, and a pinch of lemon surely enhances the taste of several food items. Here are a few ways one can add lemons to their daily diet.
Individuals can start their day with a glass of lukewarm water, lemon juice, and a tablespoon of honey.
Lemon tea is a delicious way of making tea and can even boost weight loss. Pinching a teaspoon of black salt can add all the magic.
One can squeeze the lemon juice into vegetable salads, enhancing flavour and adding a zesty kick.
Individuals can also add a few drops of lemon juice to roasted vegetables, especially corn, and also to roasted chicken.
One can even use lemon juice to marinate chicken, imparting a tangy and tenderising effect.
Individuals can even try making new dishes like lemon rice and honey lemon chicken.
To get relief from the scorching summer heat, one can prepare a glass of lemonade to feel energised instantly.
For a zesty twist, incorporate lemons into desserts like lemon bars, lemon sorbet, or lemon meringue pie.
Infuse olive oil with lemon zest in salad dressings and marinades, and cook for an added burst of citrus flavour.
Incorporate lemon zest into baked goods like muffins, cakes, and cookies for a bright and tangy flavour.
Add lemon juice or zest to fruit and vegetable smoothies for an extra dose of vitamin C and a refreshing taste.
Prepare sauces like lemon butter or lemon garlic sauce to accompany pasta, chicken, or fish dishes.
As the famous saying goes, more is not always better. Similarly, consuming too many lemons can have several health hazards. Thus, a good recommendation would be to make a considerate amount of lemons in one’s daily diet. A few risks associated with consuming too many lemons are listed below.
Although there are plenty of benefits of eating lemons, like providing a boost of immunity and keeping weight in check, there are a few side effects of consuming too many lemons as well. A few are listed below.
As mentioned earlier, lemon juice is highly acidic, and consuming too much lemon juice can cause tooth decay. So, if you suffer from oral problems, it will be best to avoid them.
Lemon juice is only recommended for people with oily skin. So, it will be best to avoid it if you have dry skin. This is because continuous consumption of lemon juice can result in dry/flaky skin.
Consumption of too much lemon juice can also cause dehydration since it flushes out the toxins from one's body. This results in the lemon enlarging one's bladder and causing too many bathroom visits. So, if you have bladder-related complications, it would be best to seek advice from a medical professional first.
People with gastroesophageal reflux disease should avoid lemons. Instead, they can consume berries, apricots, apples, or pears as a safe option.
Individuals with allergies to citrus fruits should avoid consuming lemons as they can trigger allergic reactions, such as rashes, itching, or respiratory issues. Consult a doctor for alternative options.
Lemons can exacerbate stomach sensitivity and may cause discomfort in individuals with sensitive digestive systems, such as stomach pain, cramping, or bloating. Limit intake if experiencing discomfort.
Lemons can interfere with certain medications, particularly those for blood pressure and antibiotics, by affecting their absorption or efficacy. Individuals on these medications should consult their doctor.
The high acidity of lemons can aggravate existing ulcers and increase pain and irritation. Those with a history of ulcers should avoid consuming lemons. Opt for non-acidic alternatives instead.
Excessive consumption of acidic foods like lemons can interfere with calcium absorption, potentially affecting bone health in individuals already at risk of low calcium levels.
Citrus fruits, including lemons, can trigger migraines in some individuals. Those who experience migraines should monitor their lemon intake and avoid it if it seems to be a trigger.
While lemons can help prevent kidney stones in healthy individuals, those with existing kidney disorders should be cautious, as excessive lemon consumption can affect their potassium levels and overall kidney function.
To sum it up, this is all for the health benefits of lemons. Consuming a considerable amount of lemon on a daily basis can help individuals increase their immunity and get their daily dose of vitamin C. It is good for skin and hair and also helps in weight management. However, consuming it in large amounts is not suitable and should be avoided.
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