Description
Health Benefits of Lemons
The vitamins, fiber, and plant compounds in lemons can be part of a healthy diet. It’s not common to actually eat a fresh lemon–they’re too sour for most people’s tastes–unless you’re using preserved lemons. But you can also eat lemons with a variety of foods.
Lemons can also provide important health benefits like:
Vitamin C
Lemons contain about 35 milligrams of vitamin C, which is over half the amount of vitamin C needed in your daily diet. Vitamin C is an antioxidant, which helps protect cells from damage. Vitamin C also helps your body make collagen for your skin, helps your body absorb iron, and supports your immune system. Citrus fruits are some of the best food sources of vitamin C.
Lemon also contains a high level of dietary fiber, but you don’t get fiber from juice.
Weight management
The pectin fiber found in lemons expands once it is ingested, making you feel full sooner and longer. Lemon water is often touted as an effective tool in weight loss and weight management. While there’s nothing wrong with drinking water, there’s nothing magical about adding lemon to water for weight control. Also, drinking water may keep you full and help you avoid snacking as effectively as sipping lemon water.
Anemia prevention
Lemon can help your body absorb more iron from plant-based foods in your diet. Maintaining proper iron levels helps prevent anemia. Anemia is a lower-than-average number of red blood cells, which often happens as a result of iron deficiency.
Kidney stone prevention
Lemons get their sour taste from their abundance of citric acid. Some studies show that citric acid may help prevent the formation of kidney stones.
Enhances your complexion
The vitamin C in lemons helps to form collagen, a protein that supports your skin. The vitamin C, folic acid, vitamin B, and minerals in lemon may help to improve your acne, oily skin, blackheads, and dandruff.
Vitamin C is also a powerful antioxidant. Antioxidants help to prevent cell damage caused by oxidative stress, which can enhance skin health. Early research suggests that drinking a beverage made with lemon juice may improve your complexion and slow the aging of your skin.
You can get these benefits by eating lemons or applying lemon directly to your skin. Lemon is a common ingredient in many cosmetics products–you can also make your own but check with your doctor first.
Reduced risk of heart disease
Research links consuming lemons with lowering your risk of stroke and heart disease. The flavonoids in citrus fruits may help reduce the risk of ischemic stroke (when blood flow to your brain is reduced or blocked) in those assigned female at birth.
Plant compounds found in lemons–namely limonin, hesperidin, and diosmin–have also been found to lower your cholesterol levels.
Antibacterial effects
Lemon juice has antibacterial and antifungal properties. The plant compounds in lemon juice concentrate effectively inhibited the growth of salmonella, staphylococcus, and candida infections in one study. It was also effective against one particular antibiotic-resistant bacteria that causes pneumonia and blood infections.
Cancer prevention and treatment research
Lemon juice is a valuable source of nutrients called flavonoids. These are antioxidants, which help protect cells from damage that could lead to cancer. But lemon juice hasn’t been studied for cancer prevention in people. While a healthy diet may help lower the risk of cancer, no one food has been shown to prevent cancer.
Lemon juice is not part of cancer treatment. But scientists have found tiny nanoparticles in lemon juice that–in lab tests on cells–inhibited cell reproduction and activated cancer cell death. This is extremely early research that’s more about searching for new cancer treatments and isn’t based on the lemon juice you’d get in your diet.
Immune system support
One lemon can offer about half of your recommended daily value of vitamin C, which contributes to immune system defense and may help the body fight infection. Lemons also contain citrus flavonoids. These antioxidants fight free radicals, have anti-inflammatory effects, and can reduce your risk of brain disease and other degenerative diseases.
Lower blood pressure
Physical activity helps to control high blood pressure, strengthen your heart, and reduce stress. Studies have found that the flavonoids in lemon help lower your blood pressure as well. Additional research showed this effect enhances the heart-healthy benefits of physical activity.
Reduced risk of diabetes
Lemons contain a natural compound called hesperidin that may lower blood sugar levels, decreasing your risk of diabetes. In addition, the citric acid in lemons slows the conversion of starch to sugar, helping reduce blood sugar spikes and aiding in weight management.
Side Effects of Lemons
Lemons have a high acid content. In excess, this citrus fruit can cause discomfort or worsen symptoms of certain medical conditions, including:
Citrus allergies
If you’re allergic to grass pollen or citrus fruits like oranges, grapefruit, or limes, you may also be allergic to lemons. The most common reactions are itching, burning, or swelling of the mouth and throat. Some people can have headaches or gastrointestinal distress.
Migraines
Lemon juice is high in the amino acid tyramine. If you are sensitive to tyramine, drinking lemon juice can trigger migraine headaches.
Aggravate acid reflux
Lemons can worsen heartburn symptoms in people with gastroesophageal reflux disease (GERD). In high amounts, lemon juice can also irritate your stomach and cause nausea.
Tooth decay
In high concentrations, the acid in lemon juice can wear down your tooth enamel and cause cavities. Make sure to add enough water to lemon tea to dilute this acidity.
Canker sores
Lemons may trigger canker sores or irritate existing ones, which can cause discomfort and make them take longer to heal.
Medication interactions
While research specific to lemons is inconclusive, some citrus juices interact with certain cholesterol and blood pressure medications.
