Lemons are small, evergreen trees that are native to Asia. They are part of the Rutaceae family of flowering plants. Lemons have many health benefits. Learn more about lemons by reading about their nutritional value, vitamins, and minerals. Lemons are an excellent source of Vitamin C, which has several benefits for your body.
Lemons are an excellent source of Vitamin C - Photo by eggbank
What Are Lemons?
Lemons come from the citrus family and are native to the Asia-Pacific region. They grow well in temperate climates and are widely grown in both the United States and Europe. Lemons are an essential part of the culinary arts.
They come in two different forms: lemon wedges and lemons. The latter is usually used as garnishes. Traditionally, they are used in cooking and are often served alongside seafood. Some people also use lemon slices to flavor drinks or other dishes. However, lemons are much more than a snack.
These fruits are citrus fruit with bright yellow peel and yellow flesh. They contain a natural chemical called citric acid that makes them tart, but as they mature, they get sweeter. They are typically oval or egg-shaped, with a nipple at the apex. Lemons also have flesh and juice that are both edible.
Lemons are good for cooking and have a long shelf life. However, they deteriorate when exposed to excessive moisture and pests. Therefore, they should be stored at room temperature, away from direct sunlight. Lemons pair well with both sweet and savory dishes. An excellent example is when lemon juice is squeezed onto a grilled or broiled fish or chicken. This juice is also perfect for salads.
Nutrition Facts of Lemons
Lemons are low in fat and protein and are primarily composed of water and carbohydrates. They contain around 20 calories per medium lemon and are packed with vitamins and minerals. Vitamin C is an essential nutrient, and the fruit also contains soluble fiber, which is crucial for proper digestion, absorption of carbohydrates, and management of blood cholesterol.
Nutrition facts of 100 grams (3.5 ounces) of lemons include:
- Calories 29
- Fat 0.3 g
- Sodium 2 mg
- Potassium 138 mg - 3% of the Daily Value (DV)
- Carbohydrates 9 g - 3% of the DV
- Fiber 2.8 g - 11% of the DV
- Sugar 2.5 g
- Protein 1.1 g
- Vitamin C 88% of the DV
- Iron 3% of the DV
- Vitamin B6 5% of the DV
- Magnesium 2% of the DV
- Calcium 2% of the DV
Vitamins and Minerals
Lemons are an excellent source of vitamin C. They contain about 88% of this powerful antioxidant's recommended amount. Vitamin C is essential for good health and is known to prevent scurvy, build immunity, and fight infection. Lemons contain numerous other essential nutrients, including copper, zinc, iron, protein, and magnesium.
These fruits are also rich in flavonoids, powerful antioxidants that protect the body from free radicals. Free radicals are unstable molecules that can damage our cells and cause oxidative stress. Studies have shown that oxidative stress increases the risk of chronic diseases. According to the Harvard T.H. Chan School of Public Health, lemons are an excellent source of antioxidants.
In addition, lemons are low in calories and fat and are a great source of dietary fiber. A medium lemon contains approximately 20 calories. Lemons can be juiced, cut into wedges, or grated to make lemon zest. Lemons are a great source of vitamin C and have a low glycemic index. Citric acid, which makes up about eight percent of lemons' juice, helps maintain healthy blood sugar levels, aids digestion, and dissolves kidney stones.
Lemons also contain many other nutrients. A quarter cup of lemons provides about eight grams of vitamin C, equivalent to the recommended daily allowance for adults. Lemons also contain copper, magnesium, and potassium. Lemons contain several B vitamins, such as folate and pantothenic acid.
Health Benefits of Lemons
Lemons contain a lot of vitamin C, which fights free radicals that are the source of many diseases, including cancer. The fruit also contains 22 anti-cancer agents, which may stop the growth of cancerous cells. Lemons are also good potassium, calcium, magnesium, and phosphorous sources. These nutrients are essential for the body and should be included in your daily diet.
More importantly, lemons contain about half of the daily vitamin C requirement. Vitamin C helps to protect the body against infection and strengthen the immune system. The citrus flavonoids in lemons have anti-inflammatory properties, which can help reduce the risk of various degenerative diseases. In addition, lemons can help lower blood pressure and reduce stress, two major risk factors for cardiovascular disease.
Lemons also contain two types of vitamin C. Vitamin C helps the body absorb iron, which is vital for energy production. If the body doesn't get enough iron, fatigue can set in. Vitamin C also helps the body absorb B vitamins, which help with energy production. To get your daily dose of vitamin C, try adding two tablespoons of fresh lemon juice to your daily diet. Always use freshly squeezed lemons, as bottled lemon juice can be full of additives.
Moreover, lemons help boost immunity and promote the health of the liver, digestive tract, and heart. They aid in weight control, reduce cancer risk, and help prevent kidney stones. They can also help reduce the appearance of wrinkles and lighten underarms.
Side Effects
The juice from lemons can have a variety of adverse side effects. First, lemon juice is very acidic. This acid can cause damage to your teeth. This can result in discoloration and significant sensitivity. Secondly, the acid can weaken the LES or lower esophageal sphincter muscle. If the LES is weak, this can lead to heartburn. This condition can also increase your risk of gastric ulcers.
Lemons can also cause allergic reactions in some people. Some people may experience facial symptoms like a rash or itchy skin. People with gallbladder problems or kidney stones should avoid lemon peel. In addition, consuming too much lemon peel can lead to digestive issues. For this reason, it is essential to consult with your physician before adding lemons to your diet.
Although lemon is a versatile fruit used for various purposes, it is crucial to avoid over-consumption. Intake of more than the recommended amount of lemon juice can cause a vitamin C overdose. However, this is uncommon. 2,000 mg of vitamin C is equivalent to 21 cups of lemon juice. You should also avoid excessive use of lemon juice if you have an inherited condition called hemochromatosis.
Tips on Including Lemons in Meal
Lemons can be used in many ways and can be a delicious addition to a meal. They can be used as a condiment or to add zest to your food. A vegetable peeler, grater, or small knife are all excellent choices. When peeling lemons, remember to start at the top and work your way down. Don't peel too profoundly because you'll expose the pith.
Lemons can be used in both savory and sweet cooking. If you're looking for a dessert, try making lemon pound cake or lemon bars. Lemon desserts usually use a large amount of lemon juice and leave the rind behind. This will help prevent the fruit from browning.
Whether you want to squeeze the juice from a lemon or use it to garnish a dish, the correct type of lemon can make all the difference in the world. To choose the best lemons, look for bright yellow, shiny skin and a firm feel. Avoid pale lemons, which are probably old and yield less juice. If lemons don't look ripe enough, you can also substitute oranges for them.
Lemons are rich in vitamin C and flavonoids, which are antioxidants. These substances help your body fight off free radicals, which can lead to various diseases. They may also improve your skin's appearance, says New York City-based nutritionist Priya Lawrence.
