Title : 6 evidence-based health benefits of lemons
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6 evidence-based health benefits of lemons
These nutrients are responsible for the health benefits of lemons.
Indeed, lemons can support heart health, weight management, digestive health and more.
This article lists 6 health benefits of lemons that are backed by science.
1. Support heart health
Lemons are a good source of vitamin C.
One lemon provides about 30.7 mg of vitamin C, which it is 51% of the recommended daily intake (RDI).
Research has shown that eating fruits and vegetables rich in vitamin C reduces the risk of heart disease and stroke ( 1 2 3 ).
However, it is not only vitamin C that is thought to be good for the heart. Fiber composites in lemons and vegetables could also significantly reduce some risk factors for heart disease ( 4 5 ).
For example, one study found that consumption of fiber from citrus fruits like lemons reduced blood total cholesterol levels after 4 weeks ( 6 ).
plant chemicals found in lemons, namely hesperidin and diosmina , have also been shown to reduce cholesterol ( 7 , 8 9 ).
Conclusion :. Lemons are rich in heart-healthy vitamin C and several beneficial plant compounds that have been shown to lower cholesterol
2. Help Control Weight
lemons are often promoted as a food weight loss , and there are some theories about why this is.
A common theory is that soluble fiber pectin in them expands in the stomach, which helps you feel full longer.
That said, not many people eat lemons whole. And because lemon juice contains pectin, lemon juice beverages will not promote the fullness of the same way.
Another theory is that drinking hot water with lemon will help weight loss .
However, drinking water is known to temporarily increases number of calories burning, so it can be water itself, which is helping to lose weight, no lemon ( 10 11 ).
Other theories suggest that plant compounds in lemons can help you lose weight.
Research actually shows that plant compounds in extracts of lemon can help prevent or reduce weight gain in a number of ways ( 12 , 13 ).
polyphenols lemon In one study, mice were given a diet of fattening extracted from the shell. They gained less weight and less body fat than other mice ( 14 ).
These findings are interesting. However, so far no studies have confirmed the effects of weight loss lemon compounds in humans.
Conclusion :. Animal studies show that the compounds of plant extracts and lemon can promote weight loss, but the effects in humans are unknown
3. Prevent kidney stones
kidney stones are small masses that form when the waste products crystallize and accumulate in the kidneys.
They are quite common, and people who get them often get repeatedly.
Citric acid can help prevent kidney stones by increasing urine volume and increased urine pH, creating a more favorable environment for the formation of kidney stones ( 15 16 ).
It is believed that only 1/2 of a cup (4 oz) lemon juice per day can provide enough citric acid to help prevent stone formation in people who already have them ( 17 , 18 ).
Some studies also found that the lemonade effectively prevents kidney stones, but the results have been mixed. Other studies have shown no effect ( 19 , 20 , 21 , 22 ).
Therefore, studies rather made need to examine how lemon juice affects the formation of kidney stones ( 23 24 25 ).
Conclusion: Lemon juice can help prevent kidney stones from reforming. However, more research is needed quality.
4. Protect against anemia
Iron deficiency anemia is quite common. It occurs when not enough get iron from the food you eat.
Lemons contain some iron, but especially help prevent anemia by improving the absorption of iron from plant foods ( 26 27 ).
iron from meat, chicken and fish (known as haem iron) is very easily absorbed in the intestine. Iron from plant sources (non-heme iron) is not absorbed as well, but this can be improved by vitamin C intake and citric acid.
Because lemons contain vitamin C and citric acid, which can protect against anemia, ensuring that absorbs as much iron as possible from your diet.
Conclusion: Lemons contain vitamin C and citric acid, which help to absorb non-heme iron from plants. This can help prevent anemia.
5. Reduce Cancer Risk
A diet rich in fruits and vegetables may help prevent some cancers ( 28 ).
Studies have found that people who eat more citrus fruits have a lower risk of cancer, but other studies have found no effects ( 29 30 , 31 ).
In test tubes, many compounds of lemons have killed cancer cells. However, many things can kill cancer in a test tube, and that does not mean they will work the same way in the human body ( 32 33 , 34 ).
Some researchers believe that plant compounds found in lemons, such as limonene and naringenin , might have anticancer effects. However, this hypothesis also needs more research ( 5 35 36 37 ).
Researchers have also been encouraged by animal studies show that D-limonene, a compound found in lemon oil , has anti-cancer properties ( 38 39 ).
Another study used mandarin pulp containing the plant compounds b-cryptoxanthin and hesperidin, which are both also found in lemons.
The study found that the compounds prevent malignant tumors develop in tongues, lungs and colon of rodents ( 40 ).
However, it should be noted that the research team used a powerful dose of chemicals -. Much more than you would get by eating lemons or orange
So far, it appears that plant compounds lemons and other citrus fruits have the potential to prevent cancer progression .
That said, there is no quality evidence shows that lemons can fight cancer in humans.
Conclusion: Some plant chemicals lemons have been shown to prevent cancer in animal studies. However, studies are needed in humans.
6. Improving digestive health
Lemons consists of about 10% carbohydrates , mostly in fiber form soluble and simple sugars.
The main lemons fiber is pectin, a soluble fiber that is linked to all kinds of health benefits.
The soluble fiber can improve Intestinal Health and slow digestion of sugars and starches. These effects can lead to reduced levels of blood sugar ( 41 , 42 , 43 , 44 ).
However, to obtain the benefits of fiber lemons, you need to eat a lot of them, including the pulp and skin.
People who drink juice lemons, without consuming the skin and pulp, the benefits of fiber is lost.
Conclusion: The soluble fiber in lemons could help improve digestive health. However, it is necessary to eat the lemon pulp, not just the juice.
Take Home Message
Lemons contain high amounts of vitamin C, soluble fiber and plant compounds that give them a number of health benefits.
Potentially, lemons can help you lose weight and provide protection against heart disease, anemia, kidney stones, digestive problems and cancer.
Not only lemons healthy fruit, but they also have a different flavor and pleasant smell that makes a great addition to food and drinks make.
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