Lemons are one of the most versatile citrus fruits, widely used for their tangy flavor and aromatic zest. But besides adding flavor, the lemon is a nutritious fruit packed with beneficial compounds. Research shows that lemons and lemon juice promote health in numerous ways.
Here are 4 evidence-based health benefits of lemons.
1. Lemons Support Kidney Health
Multiple studies have found that lemons can help prevent kidney stones and reduce risk factors that lead to stone formation.
Lemon Juice Prevents Kidney Stones
Kidney stones affect around 1 in 11 people in the United States. These hard deposits can cause severe pain as they pass through the urinary tract. Research shows that drinking lemon juice can help prevent kidney stones.
In one study, people with kidney stones were given lemon juice concentrated to just a quarter of the normal acidity. Drinking this diluted lemon juice decreased kidney stone formation from an average of 1 stone per year down to just 0.13 per year. The citric acid in lemon juice appears to inhibit kidney stone formation.
Citric Acid in Lemons Reduces Kidney Stone Risk
Lemons contain the highest concentration of citric acid of any citrus fruit. This organic acid has been shown to raise urine pH and increase urine volume, both of which discourage kidney stone formation.
In a large study of over 45,000 men, just drinking approximately 2 liters of lemonade daily led to a 36% lower risk of developing kidney stones. The citric acid in the lemonade increased urinary citrate levels, which reduced calcium kidney stone formation.
2. Lemons Benefit Heart Health
From protecting artery walls to lowering blood pressure, lemons have many properties that support cardiovascular health.
Antioxidants in Lemons Protect Heart Cells
Lemons are loaded with powerful antioxidants like vitamin C and flavonoids. These compounds can help reduce risk factors for heart disease like oxidative stress and inflammation.
In one study, diabetic rats were fed lemon peel extract for 28 days. The lemon peel antioxidants protected the heart cells against oxidative damage. This cellular protection could potentially lower heart disease risk.
Lemons Help Lower Blood Pressure and Cholesterol
In addition to strengthening the heart against damage, lemons have been shown to improve several heart disease risk factors. In a study of healthy but overweight people, drinking lemon juice daily for 90 days significantly reduced blood pressure and total cholesterol levels.
The researchers attributed these heart-protective effects to vitamin C and other antioxidants in lemon juice. Lemons may also contain compounds that mimic cholesterol-lowering statin drugs.
3. Lemons Enhance Iron Absorption
Iron deficiency anemia is one of the most common nutrient deficiencies. Although iron is abundant in many foods, it has low bioavailability. Lemons can help enhance iron absorption.
Vitamin C in Lemons Enhances Iron Absorption
Iron absorption relies on certain acids like ascorbic acid (vitamin C). Research shows that consuming vitamin C with iron-rich foods greatly increases the absorption of non-heme iron.
Since lemons are packed with vitamin C, they are an ideal source to squeeze over iron-containing meals. Pairing lemon with spinach, red meat, beans, and lentils could maximize the iron value from these foods.
Pairing Lemons with Iron-Rich Foods Improves Iron Uptake
One study tested how lemon juice affected iron absorption from various meals. Iron absorption increased 2-3x when women drank lemon juice with lentils, wheat bread, and spinach meals.
Another study gave anemic children bread rolls with lime juice or plain wheat rolls. The rolls with lime juice increased iron absorption by 85% compared to the plain rolls.
Lemon juice had similar effects, boosting iron absorption from rolls by 84% in anemic children. So a simple squirt of lemon on iron-rich foods makes their iron more bioavailable.
4. Lemons Contain Abundant Antioxidants
The antioxidants in lemons, like vitamin C and flavonoids, have a wide range of beneficial effects within the body. They help neutralize free radicals that can damage cells and increase disease risk.
Antioxidants in Lemons Prevent Cell Damage
Free radicals are unstable molecules that damage cells through oxidative stress. Studies show that lemon antioxidants reduce markers of oxidative damage and inflammation in cells.
One test-tube study found that lemon polyphenols protected brain cells against oxidative stress. The antioxidants also increased glutathione, the body's master antioxidant.
Lemon Peel Contains High Levels of Antioxidants
Lemon zest and peel have even more antioxidants than lemon juice. The peel contains unusually high flavonoid levels compared to other citrus fruits.
In fact, one study found that lemon peel powder had 20 times more antioxidant ability than the juice. So grate some zest over your foods or make a habit of eating the lemon peel to maximize antioxidants.
Lemon Nutrition and Potential Risks
Beyond the many benefits, lemons also provide essential vitamins, minerals, and plant compounds. However, there are some risks to be aware of with high lemon intake.
Lemon Nutrition Facts
Lemons are low in calories but packed with nutrients. Here are some of the main vitamins and minerals found in lemons:
Vitamin C: One lemon provides over 30 mg of vitamin C, fulfilling around half of the recommended daily intake. This water-soluble vitamin acts as an antioxidant and supports immune function.
Potassium: With about 90 mg potassium per lemon, this mineral helps control blood pressure and counters sodium effects.
Folate: Lemons supply 7% of the RDI for folate per fruit. Folate is a B vitamin that helps produce and maintain healthy cells.
Vitamin E: As a powerful antioxidant, vitamin E protects the body's cells against free radical damage. A medium lemon has about 0.5 mg vitamin E.
Magnesium: With 5% of the RDI in each lemon, magnesium is needed for nerve and muscle function and DNA synthesis.
Micronutrients in Lemons
Beyond the main nutrients, lemons contain at least 22 different bioactive plant compounds. These include flavonoids like hesperidin, antioxidants like luteolin, and limonoids like limonin.
Many of these micronutrients function as antioxidants and contribute to the wide-ranging health benefits of lemons.
Potential Risks of Lemon Overconsumption
Lemons are very healthy and safe when consumed in moderation. However, there are some risks associated with having too much lemon water or juice.
Potential Risks of Excessive Lemon Consumption
Drinking very high amounts of straight lemon juice long-term could potentially erode tooth enamel. The acidity may also trigger heartburn or reflux in sensitive people.
Since lemons can make urine more alkaline, people with kidney issues may need to moderate intake. Those on certain medications may also require adjusted dosing due to interactions with lemon compounds.
Lemon Sensitivity and Allergies
Some people have a sensitivity or allergy to citrus fruits. Symptoms of lemon allergy include itching, hives, and swelling of the lips or mouth after contact with lemons.
Lemon peel contains more allergens than the flesh or juice, so zesting may be more problematic for those with a lemon allergy.
Tips for Incorporating More Lemons into Your Diet
It's easy to use aromatic lemons to amplify both sweet and savory recipes. With some preparation tips, lemons can also be a daily habit.
Popular Ways to Use Lemons
Beyond a squirt of lemon juice, there are many possibilities for using lemons creatively in recipes:
Lemon Water Recipes
For a detoxifying start to the day, add lemon slices or juice to hot or cold water. Can add mint, cucumber, berries, ginger or other fruits.
To make lemon infused water, squeeze juice from 1 lemon into 4 cups of water. Can let lemon slices steep in water overnight in the fridge for more flavor.
Lemon-Infused Dishes
Add brightness to greens, grains, beans, poultry, and fish by squeezing fresh lemon juice over dishes.
Marinate meat in lemon juice and herbs or roast chicken with lemons stuffed inside the cavity.
Bake lemon bars, macarons, scones, cakes, and cookies for a sweet citrus kick.
Preserve the lemon's aromatic oils by using zest in curry dishes, salads, yogurt, tea, baked goods, and cocktails.
Storing Lemons and Usage Tips
With proper storage and preparation, lemons can be readily available for various uses:
Storing Lemons for Maximum Freshness
Store lemons at room temperature up to 1 week, or refrigerate, wrapped loosely, for 2-3 weeks.
To extend shelf life, store lemons in a container with water in the fridge up to 2 months, changing the water weekly.
Tips for Using Lemons in Cooking
Roll lemons on the counter before juicing to maximize juice extraction.
To get more zest, look for lemons with thinner, smoother skin. For juicing, pick lemons that feel heavy.
Use a microplane, vegetable peeler, or zester to remove just the yellow zest. Avoid grating into the bitter white pith beneath.
When cooking with lemon juice, add it at the end to retain its fresh flavor and vitamin C content which breaks down with heat.
Conclusion
Bright, aromatic lemons do more than just add flavor to foods and drinks. The many vitamins, minerals, and antioxidants in lemons offer some impressive health benefits—from improving iron absorption to protecting the heart and kidneys. With their versatile flavor and nutrition, lemons are an easy citrus fruit to incorporate into your daily routine.
Frequently Asked Questions
1. Are lemons alkaline or acidic?
Lemons are highly acidic, with a pH around 2-3. However, lemon juice has an alkalizing effect on the body once metabolized. Its minerals help neutralize acidity and raise urine pH.
2. What is better for you, lemon juice or lemon water?
Both are extremely healthy. Lemon juice provides more nutrients and health benefits thanks to its concentrated form. But for those with reflux, lemon water is gentler. Drink diluted lemon water daily and use fresh lemon juice as needed.
3. How much lemon juice per day is safe?
Up to 2 lemons (120ml juice) per day can be safely consumed by most healthy adults. Those with gastroesophageal reflux disease (GERD) may want to limit intake to 1 lemon or less. Start slow and dilute lemon juice in water.
4. Does lemon water detox your body?
There is limited evidence that lemon water detoxifies. But it does provide key electrolytes and hydration. Lemon water’s antioxidant content also promotes general health. So while not a magic detox, it can support cleansing.
5. Can lemon water help you lose weight?
Lemon water alone has minimal direct weight loss effects. But it can be a healthy, low-calorie substitute for higher calorie beverages like juice. Drinking lemon water before meals can also aid digestion and reduce bloating.
6. Is lemon peel good for you?
Yes, lemon peel contains even higher antioxidant levels than the juice. The peel has potent antimicrobial and anticancer effects. Use washed lemon peel in dishes, make citrus zest, or add peels to water.
7. Do lemons interact with medications?
Yes, lemons may potentially interact with certain drugs like insulin, blood thinners, and diuretics, possibly altering their effectiveness. Check with your doctor about possible lemon interactions.
8. Are lemons high in sugar?
No, lemons have under 1 gram of natural sugar per fruit. They are low glycemic and safe for diabetics. But avoid adding sugar to lemon water or juice.
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