Lemon Health Benefits And Nutritional Values

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lemon

Lemon health benefits and nutritional valuues includes improving vitamin C levels, decreasing blood cholesterol, alkalizing body pH, boosting liver function, boosting metabolism, boosting gallbladder function and helping digestion.

Lemon health benefits and nutritional values also expands to treating acne, decreasing digestive irritation, relieving symptoms associated with pathogenic bacteria, helping prevent internal hemorrhage, improving eye health, and improving cancer treatment.

The Fruit Lemon is loaded with lots of healthy compounds reaching and touching lives in various ways.

Understanding What Lemons Are.

Lemon is undoubtedly one of the most widely used citrus fruits in the world. Lemon tree is a small evergreen tree native to Asia. Lemons belong to the Rutaceae family, which also includes oranges, limes, tangerines and grapefruit.

This fruit is oval to round in shape with a pronounced bulge at one end. Its appearance is similar to lime except that it has a thick and leathery skin. It contains a very high level of vitamin C. Though, the inner flesh is extremely sour to be eaten, it is often used to add flavor to other ingredients and dishes due to its refreshing smell and tart flavor.

Fruits belonging to the citrus group described as “hesperidium,” (A hesperidium is a scientific term to describe the fruit structure belonging to the citrus group. In fact, the fruit is a modified berry with tough, leathery rind. Lemon’s peel contains many volatile oil glands in pits.

Interior flesh is composed of segments, called carpels, made up of numerous juice-filled vesicles that are specialized hair cells). Mature lemons turn yellow from green, measure about 5-8 cm in diameter, and weigh about 50-80 g in weight.

Lemon Nutritional Values.

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lemon

All citrus fruits are rich in vitamin C (ascorbic acid) and lemon is no exception, providing about 88% of the recommended daily intake. Its acidic taste is attributed to the presence of citric acid which constitutes 8% of its juice.

Lemon is low in calories, providing just 29 calories per 100 grams. It contains several other health benefiting nutrients as is evident from the table given below.

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Below are the in-depth analysis of the nutritional values of Lemon (Citrus limon).Fresh, raw, without peel Nutrition ValueS per 100 g. (Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 29 Kcal 1.5%
Carbohydrates 9.32 g 7%
Protein 1.10 g 2%
Total Fat 0.30 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 2.80 g 7%
Vitamins
Folates 11 µg 3%
Niacin 0.100 mg 1%
Pantothenic acid 0.190 mg 4%
Pyridoxine 0.080 mg 6%
Riboflavin 0.020 mg 1.5%
Thiamin 0.040 mg 3.5%
Vitamin C 53 mg 88%
Vitamin A 22 IU 1%
Vitamin E 0.15 mg 1%
Vitamin K 0 µg 0%
Electrolytes
Sodium 2 mg 0%
Potassium 138 mg 3%
Minerals
Calcium 26 mg 3%
Copper 37 µg 4%
Iron 0.60 mg 7.5%
Magnesium 8 mg 2%
Manganese 0.030 mg 1%
Zinc 0.06 mg 0.5%
Phyto-nutrients
Carotene-ß 3 µg
Carotene-α 1 µg
Crypto-xanthin-ß 20 µg
Lutein-zeaxanthin 11 µg
Lycopene 0 µg

 

The nutritional values found in this fruit had really sets it aside for a great demand in the health circle, over time this fruit has proven how important it is in the society based on the many nutrients found in it as described above, “go get a lemon today and enjoy life.

Lemon Health Benefits.

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lemon

Lemon is a stand out fruit with many health benefits, helping us reach our Daily Nutritional Values (DNV) Here are some the important health benefits listed below.

Acne and Blackheads:

The anti-bacterial properties of lemon make it effective for curing acne and blackheads. You can dilute some lemon juice extract in water and apply it on the affected area with a cotton swab. Leave it for 15 minutes and wash off with cold water. This will help in healing the acne as well as reducing the frequency and severity of blackheads. Apart from this, having a glass of lemon water with honey will cleanse your system, thus preventing acne and breakouts.

Lemon Boosts Metabolism:

With about 47 grams per liter, lemons are a major source of citric acid, a key part of the Krebs cycle essential for metabolic function.

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Strong Nails:

Lemon, when combined with olive oil, can be an effective nail hardener. Applying this solution will not only strengthen weak and brittle nails but also whiten and brighten yellowing nails.

Lemon Diet for Weight Loss:

A lemon diet can prove quite useful in losing weight quickly. If you wish to lose that extra flab, then you can drink lemon juice mixed with lukewarm water and honey early in the morning.

Rheumatism:

The diuretic property of lemon makes it beneficial for the treatment of rheumatism and arthritis. It flushes out bacteria and toxins from the body and helps control inflammation.

Treats Indigestion:

Lemon juice helps cure problems related to indigestion and constipation. Add a few drops of this citrus fruit juice to your dish (take care, it does not go well with milk), and it will aid in digestion. It acts as a blood purifier and a cleansing agent. It also act a body purifier setting your body system on healthy pedestal.

Improve Eye Health:

Rutin, found in lemons help to maintain eye health and reduce symptoms of eye problems. It’s no secret that Rutin has many health benefits when it comes to regulating blood flow. Seeing as smooth blood flow to the retina of the eye is an important part of strong and sharp vision, Rutin can help stop blood vessel illnesses in the eyes.

Improves Cancer Treatment:

Lemons contain 22 anti cancer compounds, including limonene which has been shown to slow the growth of cancerous tumors. Limonene has presented anti-inflammatory, wound curative and anticancer effects in laboratory studies. Limonene was shown to change the signaling pathways inside cancer cells in a way that halts cancer cells from increasing and causes their demise. In animal models, limonene decelerated the development of pancreatic, stomach, colon, skin, and liver cancers.

Helps to Prevent Internal Hemorrhage:

The bioflavonoids in lemons prevent internal hemorrhage by way of strengthening blood vessels. Therefore, making lemons very useful to those with high blood pressure. Lemons deliver a strong mixture of both vitamin C and citrus bioflavonoids, which work together to deliver powerful benefits for supporting healthy blood vessels.

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Anti Inflamations:

Lemons, like oranges, contain a variety of phytochemicals. Hesperetin, naringin, and naringenin are flavonoid glycosides commonly found in citrus fruits. Naringenin is found to have a bioactive effect on human health as antioxidant, free radical scavenger, anti-inflammatory, and immune system modulator. This substance has also been shown to reduce oxidant injury to DNA in the cells in-vitro studies.

Cold and Fever:

Lemon helps in curing and preventing cold, flu and fever due to its high content of vitamin C. It aids the production of antibodies and white blood cells which can fight against the microorganisms in the body. Lemon, when taken during fever, increases the rate of diaphoresis, thus helping in bringing down fever. Being a blood purifier, it can help cure diseases like malaria and cholera.

Dental Health:

Lemon plays an important role in dental care. You can add a few drops of this juice to your toothpaste to get perfect white teeth as well as to prevent bad breath. Lemon juice when applied on an aching tooth can significantly reduce tooth ache. Massaging lemon juice on the gums can stop gum bleeding.

Note:

Citrus fruits, as such, have long been valued for their wholesome nutritious and antioxidant properties. It is a scientific fact that citrus fruits, especially lemons and oranges, by their richness in vitamins and minerals, have many proven health benefits.

Moreover, it is now beginning to be appreciated that the other biologically active, non-nutrient compounds found in citrus fruits such as phytochemical antioxidants, and soluble as well as the insoluble dietary fiber is helpful in reduction in the risk for cancers, many chronic diseases like arthritis, and from obesity and coronary heart diseases.

Medical Discliamer.

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