Lemon is a type of citrus fruit. When life delivers you lemons, consider yourself lucky. Lemons are high in vitamins, minerals, phytonutrients, and antioxidants. They're high in vitamin C and folate, in particular.
According to the Purdue University Horticultural Department, lemons are one of the most popular acid citrus fruits. Although its origin is unknown, some horticulturists believe it originated in Northern India.
Lemons can be found growing throughout southern Europe, the Middle East, and East Asia. Christopher Columbus brought them to the New World in 1493. California, Arizona, Italy, Spain, Greece, Turkey, Cyprus, Lebanon, South Africa, and Australia are the top lemon growers today.
What is a lemon?
Lemon is a citrus fruit that belongs to the Rutaceae family and is yellow in color. Citrus limon is its scientific name, and it is native to South Asia. Lemons have thick skin and are usually round or oval in shape.
Due to the presence of citric acid, the juice of these fruits has a sour, acidic flavor. Lemons are prized for their high levels of vitamin C. They're used in baked products, drinks, salad dressings, sauces, and desserts to add taste.
Nutrition Facts of Lemon
Lemon's many nutritious components are responsible for its health advantages. It may include a high amount of vitamin C and a minor amount of a variety of vitamins and minerals, including B-vitamins (niacin, folate, thiamin, riboflavin), potassium, zinc, and magnesium, according to the USDA National Nutrient Database.
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Health Benefits
Immunity
"Vitamin C aids in immunity and helps our bodies neutralize free radicals," added Rumsey. Vitamin C boosts the development of white blood cells and may safeguard the integrity of immunological cells, according to the Linus Pauling Institute at Oregon State University. Vitamin C aids in the protection of leukocytes, which are responsible for the production of antiviral compounds.
Heart health
"Folic acid is thought to help prevent strokes and lower homocysteine levels, which may assist cardiovascular health," Rumsey said.
The results of clinical research comparing folic acid and heart attacks were equivocal, according to a 2010 meta-analysis published in The European Journal of Internal Medicine, although folic acid ingestion can result in a slight reduction in stroke risk.
According to Rumsey, vitamin C is also associated with a lower risk of cardiovascular disease. More than 100,000 adults were studied in a 2015 study published in The American Journal of Clinical Nutrition, and those who ate the most fruits and vegetables had a 15% decreased risk of heart disease. Those with the greatest levels of vitamin C in their blood had significantly lower risks of heart disease.
ACCORDING TO SCIENTISTS, Vitamin C may have cardiovascular benefits because it is an antioxidant that defends against hazardous free radicals. The University of Maryland Medical Center may also cut harmful LDL cholesterol and keep arteries flexible.
Rumsey added, "Studies have also shown the effect of limonin on decreasing cholesterol." Men and women with high cholesterol were given limonin and vitamin E daily for a month in a 2007 study published in Alternative Therapies in Health and Medicine, and their cholesterol levels were reduced by 20 to 30 percent. Limonin, according to the researchers, lowers apolipoprotein B, which is linked to greater cholesterol levels.
Kidney stones
Lemons and limes have the highest citric acid content of any fruit, making them advantageous to kidney stone sufferers. According to the University of Wisconsin Health, Citric acid prevents stone development and breaks up tiny stones that have already formed.
The higher the citric acid in your urine, the less likely you are to develop new kidney stones. The same amount of citric acid as pharmaceutical therapy is found in half a cup of pure lemon juice or 32 ounces of lemonade every day.
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Cancer
The lemon extract given to breast cancer cells caused cell death, according to a 2011 study published in the Asian Pacific Journal of Cancer Prevention. Although the lemon extract was tested in vitro, the results could indicate that lemons have potent cancer-fighting properties.
"A lot of research is being done to figure out what role folate plays in cancer prevention," Rumsey added. According to a 2007 study published in the American Journal of Clinical Nutrition, folate's cancer-fighting abilities are likely due to its function in the creation of chemicals that silence malignant DNA.
However, some evidence suggests that high levels of folate may actually accelerate cancer cell growth in some situations, according to the study. "Folate may provide protection early in carcinogenesis and in patients with a low folate status," the scientists write, "but it may promote carcinogenesis if given later and potentially at extremely high doses."
According to Rumsey, limonins have also been associated with a lower risk of cancer. In a 2012 study published in the Journal of Nutrigenetics and Nutrigenomics, researchers discovered that limonins in breast cancer cells could be useful chemotherapy assistance.
Pregnancy health
"Folate is critical for pregnant women to avoid neural tube abnormalities," Rumsey stated. While prenatal supplements contain folate, eating it in whole foods is an effective approach to ensure that the body absorbs it.
Lemons, peels, and weight loss
"Lemons are a terrific, low-calorie way to flavor drinks and food," Rumsey said. Lemons, lemon water, and lemon peels have become increasingly popular among dieters.
Participants' intestinal microbiota associated with weight loss improved, their vasodilator nitric oxide increased, and their lipid oxidation decreased in a 2017 Scientific Reports study of short-term juice-based diets, all of which included lemon juice as a primary ingredient, resulting in improved overall wellbeing.
Rumsey went on to say that the peels are also high in nutrients. "Citrus taste can be added to salads, chicken, or fish dishes by grating the peels. Smoothies and soups can also be made with peels." She cautioned, however, against seeing them as a miracle cure for detoxifying and weight loss.
Liver disease
Lemons may repair injured livers, according to new research published in BioMed Research International. The livers of rats with severely damaged livers due to alcohol consumption improved after eating lemon juice, according to a 2017 animal study.
Lemon juice greatly reduced the harmful consequences of liver disease. More research is needed to establish if humans would benefit from the same protective effects.
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Antimicrobial properties
The antibacterial effects of lemons are well-known. "Phytochemicals in Citrus: Applications in Functional Foods," published in 2017, reveals how lemon peel-based solvents have antibacterial activity against salmonella, staphylococcus, and other bacteria.
Fermented sweet lemon juice showed antibacterial efficacy against E. coli bacteria in a 2017 study published in The Journal of Functional Foods.
Contaminated nuts are a major cause of aflatoxin B1 exposure in humans. According to the National Cancer Institute, aflatoxins are carcinogens linked to liver cancer in high-exposure instances.
Lemon juice was found to be beneficial in avoiding exposure to contaminated nuts in a 2017 study published in Food Control.