The health benefits of sour citrus lemon.
Strain yourself, lemon lovers! In addition to the uplifting yellow hue and sour taste, lemons are rich in antioxidants, vitamins, minerals and many others. They can also be used in many delicious ways — and not only as a seasoning or side dish. There are facts ahead about the nutritional value of lemon, the health benefits of lemons and creative ways to use them.What are lemons?
Lemon grows in warmer climates, such as the Mediterranean and Florida, and peaks in the winter months. Oh, and get this: lemons are botanically classified as berries.
The fruits come in different sizes, shapes and colors, but two of the most common varieties are lemon Lison and Eureka, both of which have bright yellow rind and flesh. The pulp (fibrous insides) and lemon juice are edible. The same applies to the peel, although it is often used as a zest or jam (for example, candied, pickled).
Nutritional value
Despite the small size of the fruit, lemons are rich in nutrients, including calcium, which strengthens bones, magnesium, which improves mood, and potassium, which supports muscles. The pulp, juice and peel contain flavonoids and vitamin C — two superstar antioxidants that are responsible for many of the nutritional properties of lemon. Moreover, lemon pulp, in particular, contains soluble fiber, which is necessary for healthy digestion, carbohydrate absorption and control of cholesterol levels in the blood.
Here is the nutritional profile of one raw lemon without peel (~ 84 grams):
24 calories
<1 gram of protein
<1 gram of fat
8 grams of carbohydrates
2 grams of fiber
2 grams of sugar
The health benefits of lemons
When it comes to nutrition, yellow fruits don't disappoint — and the same can be said about the health benefits of lemon.
Supports immune function
When it comes to citrus fruits, oranges often attract attention because of their impressive vitamin C content. But with 53 milligrams of nutrients per 100-gram serving of raw peeled lemon, these yellow balls also deserve a lot of attention. After all, they have as much vitamin C as 100 grams of their orange counterparts — and this is without the peel (which, by the way, boasts 129 milligrams of vitamin C per 100 grams).
And now here's why it's important: vitamin C is often considered sacred for healthy immune function — and for good reason. Vitamin C helps to create white blood cells that produce antibodies. Antibodies are proteins that recognize harmful microbes (e.g. viruses and bacteria) in the blood and destroy them. This, in turn, helps keep your immune system strong and able to fight off foreign pathogens.
Prevents diseases
Again, lemon pulp, juice and zest are rich in vitamin C and flavonoids, two powerful antioxidants. Antioxidants are substances that protect cells from damage caused by free radicals. This is worth noting because free radicals are unstable molecules that in excess can cause oxidative stress, thereby increasing the risk of chronic diseases such as heart disease and cancer. Thus, due to the high content of vitamin C and flavonoids, lemons will definitely help prevent diseases.
Promotes digestive health
The soluble fiber contained in lemon pulp nourishes the "good" bacteria in your gut. With a proper diet of soluble fiber, these microbes can properly reduce inflammation in the stomach and help digestion. Soluble fiber also dissolves in water, which means that it increases the volume of the stool and promotes regular defecation. This is great news if you're prone to constipation, but keep in mind that this gut-healthy nutrient is found in the pulp, not in the juice itself. This means that you have to eat a whole lemon — almost the same as if you ate an orange — to really get the gut-friendly nutrients in the pulp.
Protects the heart
The benefits of soluble fiber of lemon pulp do not end there: it also "supports healthy cholesterol levels in the blood by reducing the amount of cholesterol absorbed into the bloodstream. Moreover, the whole fruit (juice, pulp and peel) also contains citric acid, a compound that promotes the absorption of magnesium and calcium. Both of these minerals are essential for blood pressure control, and the more stable (and lower) your blood pressure is, the less likely you are to develop cardiovascular diseases. Even vitamin C in lemons can help keep your heart healthy. It can lower high blood pressure by stopping the breakdown of nitric acid, a compound in your cells that has a relaxing effect on blood vessels, thereby improving blood flow and lowering blood pressure.
Promotes iron absorption
Vitamin C in lemon is an ideal partner for iron-rich foods. This is because vitamin C improves iron absorption, because iron is needed to create hemoglobin, a protein that transports oxygen in red blood cells. In the body, vitamin C combines with iron to create an iron chelate complex. This form of iron (compared to the form that is naturally found in food) is more soluble, which means that it will be better absorbed by the small intestine.
This is especially noteworthy if you follow a vegetarian, vegan or pescetarian diet, since these eating styles mainly consist of non-heme iron, which is found in plant foods and is more difficult for the body to digest. (On the other hand, heme iron is found in animal products, for example, and is easier to digest by itself). However, eating lemons and iron-rich plant foods can promote better absorption of non-heme iron, which helps prevent iron deficiency or anemia.
Potential risks of lemons
Lemons are very acidic, so you should avoid them if you are prone to gastroesophageal reflux disease (GERD), also known as acid reflex. This is because acidic foods can relax the lower part of the esophagus, allowing gastric juice to flow back up and eventually cause or worsen GERD symptoms such as regurgitation and heartburn. The acidity of lemons can also destroy tooth enamel, potentially increasing the risk of tooth decay. Finally, the fruit contains tyramine, a natural compound that can cause headaches in people prone to migraines. If you think lemons (or any other food, for that matter) are causing you a headache, talk to your doctor; they can help identify the culprit and identify your specific triggers.
How to buy, store and use lemons
If you've been to the supermarket recently (or even ordered from a grocery delivery service), you're probably well aware that lemons are often sold fresh. But they can also be found as an ingredient in jams, snacks, frozen dishes and tea. Lemon juice, in particular, is commonly used in products such as salad dressings, sauces, and beverages such as, you guessed it, lemonade. However, be prepared: store-bought lemonade can often contain a lot of sugar, so think about making it yourself, especially if you follow the consumption of sweets. You can also buy bottled lemon juice, which is undoubtedly convenient — although it may contain less vitamin C, as industrial processing reduces the amount of nutrients.
When buying raw whole lemons, look for those that have a bright yellow color, smooth rind and firm texture, which is a sign that they are fresh. Avoid soft fruits or fruits with discolored spots, as they may hint at spoilage. When you get home, you can store unwashed lemons at room temperature on the counter (and enjoy the all-natural kitchen decor) for about one week. Otherwise, store them in a plastic bag in the refrigerator drawer, where they can be stored for up to six weeks.
Before using raw lemon, rinse it well to get rid of residual dirt or pesticides. Then cut it into circles or slices, the last of which can be squeezed to release juice for recipes, or used as a side dish for ready-made dishes. To get the juice from a lemon, squeeze half a lemon (or a slice) with your hands or use a citrus juicer for a less messy method. Another option is to use lemon because of its zest, that is, the thin outer part of the lemon peel, which you can achieve by scraping the fruit off the grater. This part is usually used as a side dish or seasoning, as it has a surprisingly deep citrus flavor.
