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Lemon

Lemons are loved by everyone these days not just because it has its unique taste and attributes but also because it has all the necessary vitamins, minerals, and antioxidants that the body can benefit from.

Lemon fruit is vibrant and round from the flowering plant family Rutaceae. Its scientific name is Citrus limon, and the fruit is believed to originate in India. This bright yellow citrus fruit has an appealing sour taste due to its richness in citric acid. The lemons flavor and aroma make it a popular ingredient in meals, drinks, and desserts. You can use this fruit in a lot of ways.

Lemons are full of vitamins, minerals, phytonutrients, and antioxidants. They are interestingly good sources of vitamin C and folate. The fruit is available all year round, but summer is its peak season, making it one of the most cultivated plants in Hawaii.

This article focuses on the nutritional content, the possible health benefits, ways to use them, and potential health risks of lemons.

Varieties of Lemons

There are numerous types of lemons with their characteristics. Here are some of the most popular ones:

Avalon Lemons. This type is close to lesbon lemon. You can find them easily in supermarkets as concentrate juice in the produce section.

Bearss Lemons. They contain an ample amount of lemon oil in their peel which makes them unique. Considered one of the most popular lemons.

Buddhas Hand Lemons. This vibrant lemon variety resembles fingers; the rind and pith are very useful because they do not contain any seeds or juice.

Bush Lemons. This lemon variety is also famously known as rough lemon due to the rinds thick and rigid appearance that has a strong odor.

Baboon Lemons. They are bright yellow accompanied by a sour flavor that tastes like lime. Its rind and pulp are used in sauces and marinating.

Citron Lemons. Every part of citron lemon is considered very useful. They are very popular for their rind and hardly produce any juice.

Interdonato Lemons. They are seedless and have smooth skin. Besides that, they have a mildly bitter flavor and very little to no juice.

Medicinal Uses

According to Alissa Rumsey, a registered dietitian, lemons are high in vitamin C, which is beneficial for our skin, heart, kidney, and overall health. It also contains folate, potassium, flavonoids, and compounds called limonins.

According to World's Healthiest Foods, a cup of lemon juice contains 3 percent of folate, 31 percent of Vitamin C, and 2 percent of potassium. An entire lemon can provide 139 percent of recommended daily vitamin c and 22 calories.

Studies have revealed the effect of limonin on lowering cholesterol; interestingly, lemons have tons of limonin in them. In a 2007 study published in Alternative Therapies in Health and Medicine, men and women with high cholesterol were given limonin and vitamin E daily for a month. Their cholesterol levels lowered 20 to 30 percent.

Lemons also contain the highest amount of citric acid in any fruit, making them beneficial to kidney stones. A study at the University of Wisconsin Health showed that citric acid helps determine kidney stones and kills small rocks forming. By consuming half a cup of pure lemon juice regularly will give you the protection that you need.

Folate is also vital for pregnant women to prevent neural tube defects on their babies. Though folate is present in prenatal vitamins, consuming it through fruits like lemon is a brilliant way to make sure the body benefits from it.

Lemons are an excellent, low-calorie ingredient to flavor drinks and food. Thus, lemons, lemon water, and lemon peels have become well-known to people trying to lose weight. A 2017 Scientific Reports study revealed that all lemon juice participants as a primary ingredient saw that intestinal microbiota associated with weight loss had improved. Their vasodilator nitric oxide had increased. The oxidation of their lipids had decreased, resulting in improved overall well-being.

Health Benefits

Nutritional Value

Lemons are an excellent source of:

  1. Vitamin C
  2. Dietary fiber
  3. Citric acid
  4. Iron

Nutrients per Serving

A 1/2 cup serving of lemon contains:

  1. Calories: 31
  2. Protein: 1 gram
  3. Fat: 0 grams
  4. Carbohydrates: 10 grams
  5. Fiber: 3 grams
  6. Sugar: 3 gram

Portion Sizes

Lemon is a rich and healthy addition to your diet. But like other fruits, it contains natural sugar. You should keep your lemon intake at a moderate level to prevent the sugar level content from arguably rising.

Helps in Maintaining a Healthy Complexion. Vitamin C plays an essential role in forming collagen, the primary support system of the skin. Too much sun exposure, age, pollution, and other factors might hinder skin damage. A 2014 mouse study suggested that consuming vitamin C in its natural form or applying it can help prevent injuries.

Boost Immune System. Products that are high in vitamin C and other substances may help strengthen the immune system against germs and bacteria that causes colds and flu from arising. Squeezing a whole lemon into a glass of hot water with a large spoonful of honey makes a relaxing remedy for someone with a cough or cold.

Ways To Prepare Lemon

With their recognizable sour taste, lemons offer a bold flavor and aroma to many recipes. The fruit is a well-known ingredient in preparing and baking, and you can use almost every part of this all-around fruit anywhere!

A simple lemon wedge can add a soothing and refreshing flavor to your tea. Lemon juice and zest, mostly partnered with butter or oil, is a crucial ingredient to many popular dishes and desserts.

Here are a few ways to use lemon in your meal:

  • Make an ice-cold lemonade with organic sugar or sugar alternative and water
  • Use lemon to add flavor to a risotto dish
  • Create a soothing lemon and butter sauce for a salmon or chicken plate
  • Bake a zesty and sweet lemon meringue pie
  • Indulge in a luxurious, tangy lemon bar
  • Use lemon zest as a tasty garnish in your tea or alcoholic beverage
  • Make a delicious Greek lemon and chicken soup

Precautions

Lemons are pretty good for you if you consume them moderately. But if consumed in excess, it may cause gastric reflux problems or heartburn for those who suffer from the conditions. Moreover, according to Worlds Healthiest Foods, citric acid can wear down the enamel on your teeth, encouraging drinking lemon water through a straw. It is still best to consult your doctor first before consuming the fruit.

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