Amazing Health Benefits of Lemon

HIGHLIGHTS

  • Lemon is a versatile fruit with wide ranging health benefits
  • Lemons are an absolute powerhouse of nutrients
  • Lemons are vital source of Vitamin C
  • Limonene present in lemons helps in preventing the growth of cancer
  • India is the largest producer of limes and lemons in the world


ORIGIN
Lemon scientifically called as Citrus Limon, belongs to ‘Rutaceae’ family. Lemon was a hybrid between bitter orange (sour orange) and citron. A lemon is a bright yellow colour fruit with very sour juice. The origin of the Lemon is unknown, though Lemons are thought to first grown in Assam (a region in northeast India), northern Myanmar or China.
Grown in India: Lemon is mainly cultivated in the four southern states such as Kerala, Tamil Nadu, Andhra Pradesh and Karnataka. In Tamil it is called as Elumiccai.

NUTRITIONAL VALUE

NUTRIENT
UNIT
VALUE (Per 100g)
Proximates
Waterg88.98
Energykcal29
Proteing1.1
Total lipid (fat)g0.3
Carbohydrate, by differenceg9.32
Fiber, total dietaryg2.8
Sugars, totalg2.5
Minerals
Calcium, Camg26
Iron, Femg0.6
Magnesium, Mgmg8
Phosphorus, Pmg16
Potassium, Kmg138
Sodium, Namg2
Zinc, Znmg0.06
Vitamins
Vitamin C, total ascorbic acidmg53
Thiaminmg0.04
Riboflavinmg0.02
Niacinmg0.1
Vitamin B-6mg0.08
Folate, DFEµg11
Vitamin B-12µg0
Vitamin A, RAEµg1
Vitamin A, IUIU22
Vitamin E (alpha-tocopherol)mg0.15
Vitamin D (D2 + D3)µg0
Vitamin DIU0
Vitamin K (phylloquinone)µg0
Lipids
Fatty acids, total saturatedg0.039
Fatty acids, total monounsaturatedg0.011
Fatty acids, total polyunsaturatedg0.089
Fatty acids, total transg0
Cholesterolmg0
Other
Caffeinemg0
Source:USDA National Nutrient Database for Standard Reference


INCREDIBLE BENEFITS OF LEMON
1. Prevents Kidney Stones
Lemon, both from the fresh fruit and from juice concentrates, has more citric acid content per litre than grapefruit juice and orange juice concentrate. The high citric acid content in the fruit help increase urinary citrate levels more than 2-fold without changing the total urinary volume. Thus, lemonade therapy can be used as a secondary therapy for the treatment of hypocitraturia calcium nephrolithiasis (urinary stones formed due to low citrate consumption). Lemonade or the juice can eliminate the occurrence of kidney stones by forming urinary citrate, which prevents the formation of crystals.
2. Improves Heart Health
Lemons contain hesperidin, which has been known to reduce symptoms of hypertension in people prone to high blood pressure. In addition, lemons contain pectin and limonoid compounds, both of which may slow atherosclerosis – a condition where the arteries start hardening.
3. Fights Cholesterol
Lemons may reduce the levels of Low-Density Lipoprotein (LDL), which is referred to as bad cholesterol in blood.
4. Boosting the immune system
Foods that are rich in vitamin C and other antioxidants may help strengthen the immune system against the germs that cause cold and flu. Vitamin C may also help in boosting immunity for people who all 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 a cough or cold.
5. Weight Loss
If a person drinks lemon juice mixed with lukewarm water and honey, it may help reduce body weight. A research study performed mice confirmed that polyphenols present in it suppress body weight gain and body fat accumulation. This could have positive implications for human weight loss by drinking lemon juice.
6. Treats Indigestion
Lemon juice may help provide relief from problems related to indigestion and constipation. Add a few drops of this citrus fruit juice to your dish (take care, as citrus generally does not go well with milk), and it will aid in digestion. It acts as a blood purifier and a cleansing agent. The recipe prepared by adding lemon juice, cold water, soda, salts (common salt or rock salt), and sugar/honey for sweetness. You can also add some mint leaves or crushed fennel seeds for added flavour. Drink this lemon juice whenever you have a heavy lunch or dinner.
7. Hair Care
Lemon juice has proven itself useful in the treatment of damaged hair on a wide scale. When applied to the scalp, the juice can arrest problems like dandruff, hair loss and other problems related to the hair and scalp. If you apply this juice directly to the hair, it can give your hair a natural shine as well.
8. Skin Care
Lemon juice, being a natural antiseptic medicine, may also cure problems related to the skin. The juice can be applied to reduce the pain of sunburns and it helps to ease the pain from bee stings, too. It is also good for acne and eczema. It used as an anti-aging remedy and also remove wrinkles and blackheads. Drinking Lemon juice with honey brings a healthy glow to the skin.
9. Detoxifies the Body
Lemons play an active role in flushing bacteria that can cause Urinary Tract Infections (UTI).
10. Reduces Water Retention
Lemons are naturally diuretic and can fight water retention in the body. Lemons are alkaline in nature so that it is useful for maintaining optimum pH level in the body.
11. Cancer prevention
Lemons are an excellent source of the antioxidant vitamin C. Antioxidants may help prevent the formation of free radicals that are known to cause cancer, although the exact role played by antioxidants in cancer prevention remains unclear.
12. Increasing iron absorption
Iron deficiency is one of the most common nutrient deficiencies in developed countries and a leading cause of anaemia. Combining foods that are high in vitamin C with foods that are iron-rich maximizes the body’s ability to absorb iron. Spinach and chickpeas, for example, are good sources of iron. Squeezing a little lemon juice in salad with these ingredients can help maximize the intake of iron as well as vitamin C.
13. Throat Infections
Lemon is an excellent fruit that fights problems related to throat infections, due to its well-known antibacterial properties.
IMPORTANT TIPS & FACTS
1. Choose big, plump, firm fruits that feature heavy for their size.
2. Choose vibrant, bright yellow fruits imparting fresh citrusy aroma that can be appreciated when you gently roll your finger over them.
3. At home, store them in plastic pouch and place inside the refrigerator where they keep well for up to a week.
4. Lemon/lime pickles are favourite side dish in the Middle East, India, Pakistan, Morocco, etc.
SIDE EFFECTS OF LEMON
1. Lemons may cause allergies or skin irritation in some people. Large amounts may be harmful to dental health.
2. Mouth ulcers: It can cause a stinging sensation
3. Gastroesophageal reflux disease (GERD): It can worsen symptoms such as heartburn and regurgitation