11 Incredible Health Benefits Of Lemon

Summer is coming and a glass of lemonade on a hot summer day is the most refreshing drink one can have in summer. Lemonade calms your body and refreshes you instantly.

Lemon is a flavoured fruit. A small quantity of lemon juice can make its remarkable presence in foods and beverages. When we add a few drops of lemon juice to the curries, soup or drinks, it elevates the taste. 

Lemons have been around for years. This round, vibrant fruit from the flowering plant family named Rutaceae is scientifically known as a citrus lemon. This bright yellow coloured citrus fruit has a tangy sour taste due to its richness in citric acid. Though they are available in different shapes and sizes across the planet, lemon has its origin in Assam and other parts of Myanmar and China.

An interesting fact about lemon is it was found effective against scurvy in the 1700s. That was when James Lind found that lemons were very useful in treating a medical condition called scurvy (scurvy is a condition caused by low levels of vitamin C in the body).

Nutritional Facts About Lemon

Lemon is a storehouse of vitamin C also enriched with Vitamin B6, copper, potassium, magnesium, zinc, flavonoids, antioxidants and phosphorus. It is low in calories and fat. Vitamin C present in the lemon also helps in the process of iron absorption in the body.

Health Benefits of Lemon

Lemon is a versatile fruit that is responsible for several health benefits. Lemons help to control various diseases and prevent them. 

1. Supports Heart Health

Lemons are a good source of vitamin C and antioxidants. Research suggests that these two nutrients are beneficial for heart health and help prevent heart disease and stroke. However, some amount of fibres present in lemon can also significantly lower some risk factors for heart diseases.

Few studies found that consuming lemon juice can help reduce high blood pressure. Lemon can be helpful with the main line of treatment of high blood pressure. Lemon contains two plant compounds, such as hesperidin and diosmin – known to lower cholesterol. 

2. Help to Boost Immunity

We all know that lemon is an immunity-boosting fruit as it contains a high amount of vitamin C and antioxidants. It helps strengthen the immune system against germs that cause the common cold and the flu. A glass of hot water with lemon juice and a large spoonful of honey can help aid cough and cold.

3. May Improve Digestion

Lemon contains a high amount of soluble fibres that help maintain regular bowel movements and also improve digestion. The main fibre present in lemon named pectin helps improve gut health by increasing the digestion rate of starch and sugar. 

Ayurvedic medicine believes that drinking a glass of water with lemon juice with its pulp in the morning can kick-start your digestion process. It also helps you have a healthy digestive system.

In my experience, your body will be able to absorb more iron from your diet’s plant-based foods if you use lemon. Anaemia, which is characterised by the deficiency of iron in the red blood cells. Among many reasons responsible for it, it is frequently associated with an iron shortage in your diet that may be corrected by maintaining adequate iron levels. So, apart from taking an iron-rich diet, you should include good amount of vitamin C in your diet for better absorption of iron.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

4. Help to Control Weight

Fully squeezed lemon in a glass of lukewarm water with a tablespoon of honey can be a magic drink for many as this drink may aid in weight loss. Lemon contains a compound called pectin. It is a fibre that expands after ingestion, making you feel full sooner and longer. It will prevent you from snacking on unhealthy foods that will lead to weight gain. Pectin is present in the lemon pulp, so consuming lemon as a whole is essential.

Some studies found that antioxidants present in the lemon also help to control your weight. Though these studies were animal studies, to rule out its effectiveness on humans, clinical trials are yet to be performed.  

Vitamin C, which supports immune system defence and may aid in the body’s ability to fight illness, can be found in one lemon, providing around half of the daily required dose. Lemons have citrus flavonoids as well. From my perspective, you may lessen your chance of developing brain illness and other degenerative diseases by consuming antioxidants that combat free radicals and have anti-inflammatory properties.

Dr. Rajeev Singh, BAMS

5. Help to Reduce Cancer Risk

Lemon and lemon juice are a rich source of vitamin C and antioxidants that help fight against deadly diseases like cancer. Animal studies suggest that compounds present in the lemon- limonene and naringenin have anti-cancer properties. However, human studies are required to observe these effects. 

6. May Help in Oral Disorders

We all know that vitamin C is an essential vitamin for teeth and gums. So, being a rich source of vitamin C, lemon is beneficial for oral disorders. Scurvy is an oral disorder where lemon helps so efficiently. Scurvy is a disease resulting from a lack of vitamin C leading to swollen gums, bleeding gums, etc. Lemon juice may have painkilling effects when applied locally to areas where there is a toothache. It may also help in reducing inflammation. 

Lemon juice contains an acid that, when consumed in large quantities, may erode tooth enamel and result in cavities. I strongly recommend making sure you take lemon juice with enough water to offset the acidity.

Dr. Smita Barode, B.A.M.S, M.S.

7. Beneficial for Skin

Lemons contain high concentrations of vitamin C, which is required to generate collagen. Collagen gives our skin a plump and youthful look. It helps to reduce the fine lines on the face and make your skin clear.

Lemon is a small yet power-packed fruit with all nutrients. Consuming lemon juice as part of a varied diet can make a person’s diet more nutritious and healthful.  

Lemon oil may improve your mood by calming down anxiety and boosting your spirits. I recently came across an article and according to that research. tiny mice who breathed the vapour of lemon oil had fewer signs of stress.

Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)

8. Can Keep Hypertension in Check

As per a study published in the Journal of Nutrition and Metabolism, daily intake of lemon along with 30-60 minutes of brisk walking can keep your high blood pressure in check. Those who consumed lemons, showed reduced signs of hypertension as opposed to those who did not. 

9. Kidney Stone Prevention

High levels of citric acid present in the fresh fruit as well as the lemon juice concentrate can improve urinary citrate levels two-fold without altering the total urinary volume. Studies have revealed that lemonade or lemon juice concentrate can prevent kidney stones by forming urinary citrate which acts as a preventive method for crystal development.  

10. Beneficial for Throat Infection

Patients are often advised to consume lemon cough drops when they are suffering from a throat infection. This is because lemons are naturally endowed with antibacterial properties which will lessen the bacterial effects and bring about relief.

11. Good for Hair

Leon is high in vitamin C which boosts collagen and improves hair growth by stimulating hair follicles. If you have been suffering from hair loss you can mix two tablespoons of lemon juice with aloe vera gel and apply this to your scalp 30 minutes before your bath and then wash it off with a gentle hair cleanser. 

Side Effects of Lemon

Anything consumed in excess can have a negative impact on your health. Although very nutritious, drinking lemon juice too much can have the following adverse effects:

1. It can increase acid reflux and Gastroesophageal reflux disease 
2. The acid present in lemon can increase symptoms of canker sores 
3. Citrus fruits can cause frequent migraines 

How to Add Lemon to Your Everyday Diet?

• You can have lemon infused in lukewarm water
• Lemon tea boosts weight loss, so you can have 2-3 cups daily by adding a few drops to your tea
• You can squeeze the lemon juice into your salad 
• You can add a few drops of lemon to your roasted veggies or chicken
• You can use the juice of a lemon to marinate your meat 
• You can add a few drops of lemon juice to your rice when it’s cooking to prevent the grains from sticking to each other 
• You can make a lemon sorbet during the hot summer months for a refreshing bite in the sultry afternoons

Read more about: Health Benefits of Coconut

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