Vitamin C and its key benefits!
5 Health Benefits of Lemons
Lemons contain a high amount of vitamin c, soluble fiber, and plant compounds that give them a number of health benefits.
Lemons may aid weight loss and reduce your risk of heart disease, anemia, kidney stones, digestive issues, and even cancer.
Not only are lemons a healthy fruit, but they also have a distinct, pleasant taste and smell that makes them a great addition to foods and drinks.
1. Improve Digestive Health
Lemons scrub is made up of about 10% carbs and simple sugars.
The main fiber in lemons is pectin, a soluble fiber linked to multiple health benefits.
Soluble fiber can improve gut health and slow the digestion of sugars and starches. These effects may result in reduced blood sugar levels.
But in order to get out all the benefits of the fiber, you need to eat the pulp, only drinking the juice will not be sufficient.
Iron deficiency is pretty common. It occurs when you don’t get enough iron from the foods you eat.
Lemons contain some iron, but they primarily prevent anemia by improving your absorption of iron from plant foods
Your gut absorbs iron from meat, chicken, and fish(known as heme iron) very easily, while iron from plant sources (non-heme iron) is not as easy. However, this absorption can be improved by consuming vitamin c and citric acid.
Because lemons contain both vitamin c and citric acid, they may protect against anemia by ensuring that you absorb as much iron as possible from your diet.
3. Prevent Kidney Stones
Kidney stones are small lumps that form when waste products crystallize and build up in your kidneys.
They are quite common and unfortunately often an emergency case.
Lemons may help prevent kidney stones by increasing urine volume and increasing urine pH, creating a less favorable environment for kidney stone formation.
Just a small cup of lemon juice per day may provide enough citric acid to help prevent stone formation in people who have already had them.
Some studies also found that lemonade effectively prevented kidney stones, but the results have been mixed. In any case, you do not harm your body by drinking lemonade made out of fresh lemons.
4. Control Weight
Lemons are often promoted as a weight-loss food, and there are a few theories as to why this is.
One common theory is that the soluble pectin fiber in them expands in your stomach, helping you feel full for longer.
That said, not many people eat lemons whole. And because lemon juice contains no pectin, lemon juice drinks will not promote fullness in the same way.
Hot water and lemons are known for supporting a diet.
However, drinking water is known to temporarily increase the number of calories you burn, so it may be the water itself that is helping with weight loss — not the lemon.
Research shows that plant compounds in lemon extracts may help prevent or reduce weight gain in a number of ways.
5. Your Heart Health
Lemons are a great source of vitamin c.
One lemon provides about 31 mg of vitamin c. Recommended is ca 50mg daily.
Research shows that eating fruits and vegetables rich in vitamin c reduces your risk of heart disease and stroke.
However, it’s not only the vitamin c that is thought to be good for your heart. The fiber and plant compounds in lemons could also significantly lower some risk factors for heart disease.
For instance, one study revealed that eating 24 grams of citrus fiber extract daily for a month reduced total blood cholesterol levels.
Plant compounds found in lemons — namely hesperidin and diosmin — have also been found to lower cholesterol.