Lemon: Health Benefits & Nutritional Value of Lemons

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A lemon is a citrus fruit that is used for a variety of culinary and medicinal uses, due to its high content of vitamin C and other powerful antioxidants. It therefore has several health benefits, such as supporting your immune system and helping to prevent cancer.

The lemon has excellent nutritional value. Not only does it contain a lot of vitamin C, but this fruit also offers a high level of dietary fiber, calcium, iron, beta-carotene, niacin (vitamin B3), manganese, zinc, selenium, vitamin B6 and potassium , just to name a few.

What is a lemon?

A lemon is a yellow citrus fruit and citrus fruits are fruits of trees or shrubs of the plant genus Citrus. Other examples of citrus fruits include orange , bergamot, lime, and tangerine .

The shape of a lemon can vary greatly depending on the cultivar, and other factors such as climate. Lemons grow on a tree that bears fruit four times a year.

Nutritional value of lemons

Like other citrus fruits, lemon is high in vitamin C and antioxidants. In particular, citrus fruits and their peels are generally rich in antioxidant compounds and bioflavonoids, such as:

  • hesperidin
  • naringin
  • hesperetine
  • naringenin
  • limonene
  • linalyl acetate
  • linalool

Lemon is also an excellent source of pectin, a type of soluble fiber that absorbs water and is easily metabolised by the beneficial bacteria in your gut.

Thanks to the powerful nutrients found in this citrus fruit, it is associated with a number of potential health benefits, from reduced risk of chronic diseases to increased immunity, etc.

100 grams of lemon contains the following nutritional value:

Vitamin or mineral Amount of
Vitamin A. –
Vitamin B1 0.06mg
Vitamin B2 0.02mg
Vitamin B6 0.04mg
Vitamin B11 (folic acid) 8 g
Vitamin B12. –
Vitamin C 45mg
Vitamin D. –
Sodium 2mg
Potassium 150mg
Calcium 10mg
Phosphorus 20mg
Iron 0.1mg
Magnesium 10mg
Zinc 0.1mg

Health benefits of lemon

Lemons have several health benefits.

Lemon improves immunity

Lemons are a good source of vitamin C, an important nutrient that contributes to good resistance and immunity. Lemons are also packed with antioxidants that can help fight inflammation and boost immunity.

Getting enough vitamin C can reduce the duration and severity of respiratory infections and prevent pneumonia . Lemons are also high in antioxidants, which can protect your immune cells by neutralizing harmful free radicals and keeping your body free from infections caused by pathogens, such as bacteria or viruses.

Lemon is good for the heart

Heart disease is a major cause of death in the Netherlands. According to the Heart Foundation in 2021, the Netherlands has about 1.4 million cardiovascular patients. Thanks to its high vitamin C content, eating lemon regularly can help keep your heart healthy and strong. To optimize heart health, it is wise to eat a wide variety of fruits and vegetables, including lemons, and combine that with a healthy and active lifestyle .

Lemon helps fight cancer

Lemons are packed with antioxidants and anti-cancer compounds, so it’s no wonder lemons can be effective at killing cancer cells. Lemons also contain compounds such as hesperidin and D-limonene, both of which have been shown to have cancer-preventing properties.

Lemons prevent kidney stones

If you suffer from kidney stones , eating two lemons daily may help. This is because lemons contain citric acid, which can increase urine volume and help prevent kidney stones.

Treating people with kidney stones with lemon juice increases citrate levels in the urine while decreasing the amount of calcium in the urine, suggesting that lemon juice may be a potential alternative treatment for alleviating the symptoms of kidney stones.

Other natural remedies for kidney stones include staying well hydrated by drinking plenty of water , eating a plant-based diet , and including plenty of magnesium- rich foods in your diet.

Lemon increases iron absorption

Iron is an incredibly important mineral for your body. It is one of the main components of hemoglobin , which is found in red blood cells and provides the body with the oxygen it needs.

There are many groups of people who are at risk of iron deficiency . For example, vegans and vegetarians only get non-heme iron that is in animal and plant products, heme iron – which is only in animal products – is better absorbed.

In addition, women of childbearing age are at higher risk due to menstrual bleeding. Vitamin C in lemon ensures that you better absorb non-heme iron from plant sources into the body.

Lemon improves skin health

Lemons can act as an anti-aging agent and may help keep your skin healthy and glowing thanks to their antioxidant content. Antioxidants help fight free radicals and prevent oxidative damage.

The buildup of free radicals contributes to the aging process, resulting in changes such as wrinkles , age spots , dry skin, and decreased elasticity. Antioxidants play a role in slowing down aging and improving skin health.

For best results, you can apply a little lemon juice to your skin or mix it with your skin care product. In addition to lemons, there are other skin care products, such as tea tree oil, coconut oil and avocado .

Lemon boosts weight loss

Although lemon promotes weight loss, it must be combined with a nutritious diet and a healthy lifestyle to get lasting weight loss results.

Buy and keep

Lemons should be picked when fully ripe because, unlike many other fruits, they do not ripen or improve in quality after being picked. Lemons should be kept at room temperature, away from direct sunlight.

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