Lemon is rich in vitamin C, fiber and many beneficial organic compounds.
These nutrients make lemon healthy.
In fact, lemon can support cardiovascular health, weight control, gastrointestinal health and many other things.
This article lists six benefits of lemon that have been scientifically proven.
1. Support cardiovascular health
Lemon is an abundant source of vitamin C.
A lemon provides about 31 mg of vitamin C, accounting for 51% of the recommended daily dose (RDI).
Research indicates that eating fruits and vegetables Rich in vitamin C reduces the risk of heart disease and stroke .
However, not only vitamin C is thought to be good for the heart. Fiber and organic compounds in lemons can also significantly reduce risk factors for heart disease .
For example, one study found that eating citrus fiber such as lemon reduced total blood cholesterol after 4 weeks .
Plant chemicals found in lemon called hesperidin and diosmin are also thought to reduce cholesterol levels .
Crux: Lemon rich in vitamin C is good for the heart and many other beneficial organic compounds are given to reduce cholesterol.
2. Help control weight
Lemon is often advertised as Weight loss food And there are some theories that tell you why.
A common theory is that the soluble fiber of pectin in them increases in the stomach to help you feel fuller longer.
However, not many people eat whole lemon. And since lemon juice does not contain pectin, drinking lemon juice does not feel full in the same way.
Another theory is that drinking hot water with lemon helps weight loss .
However, drinking water is also thought to increase calories temporary burning, so it may help to lose weight, not lemon .
Other theories suggest that organic compounds in lemon may help with weight loss.
Real research shows that extracts of organic compounds in lemons can help prevent or reduce work weight gain in many ways .
In one study, mice on a diet were fed lemon polyphenols extracted from the lemon peel. They gain less weight and have less body fat than other mice .
These are interesting findings. However, there are currently no studies confirming the weight loss effect of compounds in lemon in humans.
Crux: Animal studies show that lemon extracts and organic compounds may promote weight loss, but these effects in humans have not been verified.
3. Prevent kidney stones
Kidney stones are small stones that form when waste products crystallize and accumulate in the kidneys.
They are quite common and people with kidney stones often relapse constantly.
Citric acid can help prevent kidney stones by increasing urine output and increasing urine pH, creating an environment less favorable for kidney stone formation .
It is thought that only half a cup (4 oz) of lemon juice a day can provide enough citric acid to help prevent kidney stones from developing in normal people .
Some studies also show that lemon juice effectively prevents kidney stones, but these results are still inconsistent. Many other studies do not show any effect at all (19, ).
Therefore, a lot of quality research is needed to determine how lemon juice affects kidney stone formation .
Crux: Lemon juice can help prevent kidney stones from re-forming. However, more quality research is needed.
4. Protect from anemia
Anemia due to iron deficiency is quite common. It happens when you don't absorb enough Iron from food.
Iron-containing lemons, but mainly they help prevent anemia by improving the absorption of iron from plant-derived foods .
Iron in meat, chicken and fish (known as blood iron) is easy to absorb in the intestine. Iron from plant sources (non-iron iron) is not well absorbed but it can also improve vitamin C and citric acid absorption into the body.
Because lemons contain both vitamin C and citric acid, they can protect the body from anemia by ensuring that the body absorbs as much iron as possible from the diet.
Crux: Lemon contains vitamin C and citric acid, which helps you absorb iron without blood from plants. This helps prevent anemia.
5. Reduce the risk of cancer
A diet rich in fruits and vegetables may help prevent some cancers .
Observational research shows that people who eat most citrus fruits have a lower risk of cancer, but other studies do not find these effects .
In an in vitro experiment, many compounds from lemons killed cancer cells. However, many things can kill cancer cells in vitro experiments and it does not mean they have the same effect on humans .
Some researchers think that organic compounds are found in lemon like limonene and Can have anti-cancer effects. But this hypothesis also needs more research .
Researchers are also encouraged by animal studies that show that D-limonene, a compound found in lemon oil has anti-cancer properties .
Another study using tangerine meat contains organic compounds and hesperidin, both found in lemon.
Research shows that compounds that prevent malignant tumors from growing in the tongue, lungs and intestines of rodents .
However, keep in mind that the team used a strong dose of chemicals - much more so than the amount you absorbed from eating lemon or orange.
So far, it seems that organic compounds from lemon and other citrus fruits are able to prevent the progression of cancer.
However, there is no high quality evidence that indicates that lemon can fight cancer in humans.
Crux: Some plant chemicals in lemon are thought to prevent cancer in animal studies. However, more research is needed on humans.
6. Improve digestive health
About 10% lemon is carb , mostly in the form of soluble fiber and simple sugar.
The main fiber in lemon is pectin, a form of soluble fiber that is associated with all health benefits.
Soluble fiber can improve intestinal health and slow down the digestion of sugar and starch. These effects can do Reduce blood sugar .
However, to get these benefits of fiber in lemon, you need to eat lots of lemon, including meat and lemon peel.
People who drink lemon juice without eating shells or lemon meat will not get these benefits of fiber.
Crux: Soluble fiber in lemon can help improve digestive health. However, you need to eat lemon juice, not just lemon juice.
Message for you
Lemon contains large amounts of vitamin C, soluble fiber and organic compounds that make them healthier.
Maybe lemons help with weight loss and protect the body against heart disease, anemia, kidney stones, digestive problems and cancer.
Not only are lemons a healthy fruit, they also have different flavors and flavors, making them excellent supplements for food and drinks.