10 Health Benefits of Lemons
Article Sources
- 1. 'Serum Vitamin C Concentration Was Inversely Associated with Subsequent 20-year Incidence Of Stroke in a Japanese Rural Community. The Shibata Study.' PubMed, https://pubmed.ncbi.nlm.nih.gov/11022052.
- 2. 'Citrus Flavanones: What Is Their Role in Cardiovascular Protection?' PubMed, https://pubmed.ncbi.nlm.nih.gov/22574825.
- 3. '7 Reasons To Start Your Day with Lemon Water.' Cleveland Clinic, https://health.clevelandclinic.org/7-reasons-to-start-your-day-with-lemon-water-infographic.
- 4. 'Lemon Polyphenols Suppress Diet-induced Obesity By Up-regulation Of Mrna Levels Of the Enzymes Involved in Beta-oxidation in Mouse White Adipose Tissue.' PubMed, https://pubmed.ncbi.nlm.nih.gov/19015756.
- 5. 'The Effects Of Fruit Juices and Fruits on the Absorption Of Iron from a Rice Meal.' PubMed, https://pubmed.ncbi.nlm.nih.gov/3593665.
- 6. 'Citrus Fruit Intake and Pancreatic Cancer Risk: a Quantitative Systematic Review.' PubMed, https://pubmed.ncbi.nlm.nih.gov/18824947.
- 7. 'Citrus Fruit Intake and Stomach Cancer Risk: a Quantitative Systematic Review.' PubMed, https://pubmed.ncbi.nlm.nih.gov/18373174.
- 8. 'Evaluation Of Hesperetin 7-o-lauryl Ether As Lipid-lowering Agent in High-cholesterol-fed Rats.' PubMed, https://pubmed.ncbi.nlm.nih.gov/15186844.
- 9. 'Quantitative Assessment Of Citric Acid in Lemon Juice, Lime Juice, and Commercially-available Fruit Juice Products.' PubMed, https://pubmed.ncbi.nlm.nih.gov/18290732.
- 10. 'Comparison of vitamin C content in citrus fruits by titration and high performance liquid chromatography (HPLC) methods.' International Food Research Journal, http://www.ifrj.upm.edu.my/24%20(02)%202017/(37).pdf.
- 11. 'Bactericidal Activity Of Lemon Juice and Lemon Derivatives Against Vibrio Cholerae.' PubMed, https://pubmed.ncbi.nlm.nih.gov/11041258.
Lemons can be used for so many things, both in and outside of the kitchen. They have a historical reputation as disinfectants, thanks to the citric acid, and as fighters of scurvy, due to the vitamin C content. But lemons have many other health benefits.
Lemons are extremely rich and diverse in their evidence-backed uses for well-being. From their cardiovascular benefits to their ability to fight a surprising range of conditions, such as cancer, anemia, heart disease and obesity, lemons have something to offer everyone, regardless of age, sex or general health.
1. Cardiovascular Health
The cardiovascular benefits of citric flavonoids, which are found in lemons is under research. And, because these fruits are a major source of vitamin C, eating them along with other fruits and vegetables high in vitamin C may help strengthen cardiovascular health which could reduce the risk of stroke and heart disease.1‘Serum Vitamin C Concentration Was Inversely Associated with Subsequent 20-year Incidence Of Stroke in a Japanese Rural Community. The Shibata Study.’ PubMed, https://pubmed.ncbi.nlm.nih.gov/11022052.,2‘Citrus Flavanones: What Is Their Role in Cardiovascular Protection?’ PubMed, https://pubmed.ncbi.nlm.nih.gov/22574825.
Other plant compounds in lemons, including fiber and substances, such as hesperidin and diosmin, can have beneficial effects on heart health by lowering certain risk indicators for heart disease.8‘Evaluation Of Hesperetin 7-o-lauryl Ether As Lipid-lowering Agent in High-cholesterol-fed Rats.’ PubMed, https://pubmed.ncbi.nlm.nih.gov/15186844. These are just some of the more commonly studied cardio benefits of these citric fruits.
2. Digestion
The citric acid inside lemons may be a significant aid in the digestion of food because it can be helpful in supplementing natural stomach acid levels. These levels can decline in elderly individuals, in particular, making lemons a healthy choice in tea or to flavor water between meals.
Because some studies also suggest that lemons possess certain weight control qualities, they may also be able to offer better digestive support during meals.3‘7 Reasons To Start Your Day with Lemon Water.’ Cleveland Clinic, https://health.clevelandclinic.org/7-reasons-to-start-your-day-with-lemon-water-infographic.,4‘Lemon Polyphenols Suppress Diet-induced Obesity By Up-regulation Of Mrna Levels Of the Enzymes Involved in Beta-oxidation in Mouse White Adipose Tissue.’ PubMed, https://pubmed.ncbi.nlm.nih.gov/19015756.
3. Weight Control
Lemons have a long history of being promoted as a weight-loss fruit, and there are many theories about their ability to fight calories. Regardless, adding a squirt of lemon can help make vegetables more palatable.
One common popular belief claims that drinking hot water with lemon juice can help with weight loss. This belief doesn’t have much direct research, but there is some evidence showing that certain polyphenols in lemons can help reduce the build-up of adipose tissue in the body.4‘Lemon Polyphenols Suppress Diet-induced Obesity By Up-regulation Of Mrna Levels Of the Enzymes Involved in Beta-oxidation in Mouse White Adipose Tissue.’ PubMed, https://pubmed.ncbi.nlm.nih.gov/19015756.
4. Anemia
Iron deficiency and resulting anemia is a common metabolic disorder that can affect many people in different contexts. Major sources of this are a lack of iron in the diet or insufficient iron absorption from foods.
Lemons themselves are very low in iron. Where they do help in fighting anemia, according to research, is in their ability to help absorb more of the iron found in the plant and animal foods an individual eats.5‘The Effects Of Fruit Juices and Fruits on the Absorption Of Iron from a Rice Meal.’ PubMed, https://pubmed.ncbi.nlm.nih.gov/3593665.
5. Hydration
Not everyone likes drinking water to stay hydrated. The bland taste can be off-putting, which can result in some individuals ignoring their daily recommended water intake. Lemon water is a great solution to this problem.
Drinking water with lemon juice and pulp can help people stay hydrated, due to its water content, and it offers some essential nutrients, especially vitamin C and potassium. Lemon juice also adds flavor and is low in sugar.3‘7 Reasons To Start Your Day with Lemon Water.’ Cleveland Clinic, https://health.clevelandclinic.org/7-reasons-to-start-your-day-with-lemon-water-infographic.
6. Vitamin C
The most obvious benefit of consuming lemons is their richness as a source of vitamin C. The juice from just half a single lemon contains roughly a sixth of the recommended daily vitamin C dosage, and consuming a single whole lemon with its pulp offers at least half the daily average recommended vitamin C intake.10‘Comparison of vitamin C content in citrus fruits by titration and high performance liquid chromatography (HPLC) methods.’ International Food Research Journal, http://www.ifrj.upm.edu.my/24%20(02)%202017/(37).pdf.
Lemons are one of the easiest and juiciest ways to consume this essential vitamin each day.3‘7 Reasons To Start Your Day with Lemon Water.’ Cleveland Clinic, https://health.clevelandclinic.org/7-reasons-to-start-your-day-with-lemon-water-infographic.
7. Cancer
The supposed cancer-fighting abilities of many foods get touted all the time on the internet and in magazines. When it comes to lemons, there are also some studies that found lemons may have the ability to fight certain forms of cancer.
Studies are suggesting that the citric power of lemons can help reduce the overall risk of developing certain pancreatic and stomach cancers in later life.6‘Citrus Fruit Intake and Pancreatic Cancer Risk: a Quantitative Systematic Review.’ PubMed, https://pubmed.ncbi.nlm.nih.gov/18824947.,7‘Citrus Fruit Intake and Stomach Cancer Risk: a Quantitative Systematic Review.’ PubMed, https://pubmed.ncbi.nlm.nih.gov/18373174. However, more research is needed to confirm these benefits.
8. Kidney Stones
Lemons may also help prevent painful, debilitating kidney stone formations. The citric acid found in the pulp and juice of lemons, and other fruits like them, works in multiple ways.
First, it reduces the incidence of mineral formation by increasing urine volume. Secondly, it causes an uptick in urinary pH, making the kidneys less favorable for these stones. Even as little as a half cup of lemon juice per day may be enough.9‘Quantitative Assessment Of Citric Acid in Lemon Juice, Lime Juice, and Commercially-available Fruit Juice Products.’ PubMed, https://pubmed.ncbi.nlm.nih.gov/18290732.
9. Lemon Peels Are Healthy Too
The peels and rinds of lemons also have beneficial properties that shouldn’t be ignored. Aside from being a useful flavor-enhancing garnish in desserts and drinks, this part of a lemon also contains high vitamin C concentrations.
The skin of lemons, and other citrus fruits, has shown the potential to fight off the fungal agents that can cause skin infections and can sometimes be resistant to pharmaceutical antifungal medications.11‘Bactericidal Activity Of Lemon Juice and Lemon Derivatives Against Vibrio Cholerae.’ PubMed, https://pubmed.ncbi.nlm.nih.gov/11041258.
10. Should Lemons be Included in a Diet?
Unless an individual has a specific health condition or allergy that makes them highly sensitive to citric acid or acidic foods in general, lemons are a great way to supplement a healthy diet.
Lemons are easily accessible, affordable and can be added to a diet in many ways, such as cooked, squeezed or raw. Lemon juice helps brighten the taste of vegetables and counteracts the briny taste of many fish. It’s also a common additive to hot and cold teas.
