Lemons don't get the respect they deserve in the nutrition hierarchy. It's a condiment at best, and a purely decorative garnish at worst. But we use them for different types of work. The juice, skin and flesh of these small fruits have enough nutritional benefits to become a staple of your diet. Here are the top 10 health benefits of lemons and limes.
Boosts Immune System:
These two citrus fruits are rich in vitamin C, which is a powerful immunity booster. You need to consume it in moderation of vitamin C in your diet, as your body does not make it on its own. Vitamin C helps the immune system by attacking the nucleic acids of virus cells and eliminating bacteria. A 2009 study showed that vitamin C helps shorten the duration of the common cold.
Helps prevent asthma:
For centuries, people have drank lemon juice to prevent and treat asthma. Vitamin C and high concentration of anti-oxidants are the primary factors behind the benefits of juice for asthma. Vitamin C boosts the immune system, helping a person become more resistant to external factors that trigger an asthma attack. It also helps the lungs to breathe easily.
Increase Iron Absorption:
The mineral iron is important because it helps the blood carry oxygen to the cells and produces energy for regular cell function. The citric acid and vitamin C found in lemons both facilitate your body's absorption of non-heme iron, which is the iron found in plant-based foods. So next time squeeze a little lemon juice into your next salad, spinach, or grilled veg.
Helps fight cancer:
Lemon peels contain high amounts of a terpene compound called D-limonene. In laboratory studies with animals, D-limonene had a significantly positive effect on cancer cells. Recently, a study conducted by the University of Arizona on a group of forty-three women with breast cancer who were given 2 grams of limonene daily showed a 22% reduction in the expression of tumor markers. Another study linked citrus peels to a reduced risk of cancerous skin cells.
Better Color:
Lemons, limes and oranges all contain collagen, a key nutrient for getting youthful, wrinkle-free skin. Collagen delays the aging process and tightens your skin. Vitamin C present in citrus also makes the skin glow naturally with regular consumption. Just use caution when applying directly to the skin, as it can permanently lighten the skin and direct sun exposure can cause brown spots.
Reduces risk of stroke and lowers blood pressure:
One study found that an element called orating in citrus fruits lowered blood pressure in rodents born with high blood pressure. Lemon is an old staple of Eastern medicine, which rewards blood vessels for keeping them soft and flexible, thereby lowering blood pressure.
Helps the nervous system:
Lemons and limes are high in potassium, which is important for the health of the nervous system. Low levels of potassium in the blood can cause anxiety and depression. The nervous system also requires a sufficient amount of potassium to send permanent signals to the heart.
Highly alkaline:
Citrus fruits are acidic outside the body. But once they are fully metabolized, the lemon/lime minerals dissociate into the bloodstream. This raises the pH of body tissues above 7, making the body more alkaline. We wrote an article here about the top 10 health benefits of alkalinity.
Is a powerful anti-viral and anti-inflammatory:
Lemon and lime juice are proven to be antibacterial and antiviral. They have powerful antiviral properties on the mucous membranes in the nose and throat when sick, and boost the immune system internally. For centuries, people have used lemon juice to speed healing from canker sores. In addition, the anti-inflammatory properties of the fruit help fight respiratory tract infections, sore throat and tonsil inflammation.
Helps to relieve constipation:
The citric acid in lemons and limes aids in digestion as it interacts with other enzymes and acids that stimulate the secretion of gastric juice and promote digestion. Lemon essential oil is slightly different from lemon juice, and a more concentrated version has long been touted as an alternative medicine, especially used with digestion and constipation. The bile that lemon produces can also increase intestinal peristalsis.
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