What are the Benefits and Harms of Lemon?

Are there any benefits of lemon?

The benefits of lemon are more than we know. Lemon is very rich in vitamin C, fiber and various beneficial plant compounds, these nutrients are responsible for a variety of health benefits. In fact, lemon may support heart health, weight control and digestive health.

Related article: What are the benefits of oranges? 9 incredible benefits

What are the benefits of lemon?

Here are the health benefits of lemon, substance by substance:

1- Supports heart health

The first ingredient among the benefits of lemon is that it supports heart health. Lemon is a good source of vitamin C. One lemon provides about 31mg of vitamin C, which is 51% of the daily requirement.

Studies show that eating fruits and vegetables rich in vitamin C reduces the risk of heart disease and stroke. However, it’s not just vitamin C that’s thought to be good for your heart. The fiber and plant compounds in lemons can significantly reduce some risk factors for heart disease.

For example, one study found that eating 24 grams of citrus extract daily for one month lowered total blood cholesterol levels. The plant compounds found in lemons – namely hesperidin and diosmin – have also been found to lower cholesterol.

SUMMARY

Lemons are rich in heart-healthy vitamin C and several beneficial plant compounds that can lower cholesterol.

2- Contributes to weight control

The benefits of lemon also contribute to weight control. Lemon is often promoted as a weight loss food, and there are several theories as to why this happens.

A common theory is that the soluble pectin fiber in them expands in your stomach, helping you feel full for longer. This is also very popular among the benefits of lemon.

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However, many people do not eat lemons, and since lemon juice does not contain pectin, lemon juice drinks do not provide satiety in the same way.

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Another theory suggests that drinking hot water with lemon will help you lose weight.

However, drinking water is known to temporarily increase the number of calories you burn, so it may be the water itself, not the lemon, that aids in weight loss.

Other theories suggest that the plant compounds in lemons may aid weight loss.

Research shows that the plant compounds in lemon extracts can help prevent or reduce weight gain in several ways.

In one study, rats on a fattening diet were given lemon polyphenols extracted from their peel. They gained less weight and body fat than other mice.

However, there are no studies confirming the weight loss effects of lemon compounds in humans.

SUMMARY

Animal studies show that lemon extract and plant compounds may support weight loss, but their effects on humans are unknown.

3- Prevents kidney stones

Among the benefits of lemon, there is also the feature of preventing kidney stones. Kidney stones are small lumps that form when waste products crystallize and build up in your kidneys. It is quite common, and those affected may experience this condition repeatedly.

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Citric acid can help prevent kidney stones by increasing urine volume and urine pH, and may create a less favorable environment for kidney stone formation.

Just 1/2 cup (4 ounces or 125 ml) of lemon juice per day can provide enough citric acid to help prevent stone formation in people who have had this problem before.

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Some studies have also found that lemonade effectively blocks kidney stones, but results have been mixed. Other studies have found no effect.

Therefore, better conducted studies should examine in detail whether lemon or its juice affects kidney stone formation.

SUMMARY

Lemon or its juice can help prevent kidney stones. However, higher quality research is needed.

4- Provides protection against anemia

Iron deficiency anemia is quite common. It occurs when you don’t get enough iron from the foods you eat.

Related article: All about iron deficiency anemia

Among the benefits of lemon is that it has healing power against anemia. Lemon contains some iron, but primarily prevents anemia by increasing your absorption of iron from plant foods.

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While your gut absorbs iron very easily from meat, chicken and fish, iron from plant sources is not so easily absorbed. However, this absorption can be improved by consuming vitamin C and citric acid.

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Because lemon contains both vitamin C and citric acid, it can protect against anemia by ensuring you absorb as much iron as possible from your diet.

SUMMARY

Lemon contains vitamin C and citric acid, which help you absorb the iron in herbs. This can prevent anemia.

5- Reduces the risk of cancer

A healthy diet rich in fruits and vegetables can help prevent some types of cancer.

Some observational studies have found that people who eat the most citrus fruits have a lower risk of cancer. However, some other studies have found no effect. Therefore, the anti-cancer property among the benefits of lemon is controversial.

In test-tube studies, many compounds from lemons killed cancer cells. But they may not have the same effect on the human body.

Some researchers think that plant compounds found in various types of lemons may have anticancer effects, but this hypothesis needs further investigation.

Animal studies show that D-limonene, a compound found in lemon oil, has anticancer properties.

Another study used pulp from tangerines, which contains the plant compounds beta-cryptoxanthin and hesperidin, which are also found in lemons.

The study discovered that these compounds inhibited the development of malignant tumors in the tongue, lungs and colon of rodents.

It should be noted, however, that the research team used very high doses of chemicals – much more than you would get by eating lemons or oranges.

While some plant compounds from lemons and other citrus fruits have anticancer potential, no evidence indicates that lemons can fight cancer in humans.

SUMMARY

In animal studies, some plant chemicals found in lemons have been shown to prevent cancer. However, more research is needed for its effect on humans.

6- Improves digestive health

The benefits of lemon can also improve digestive health. Lemon consists of about 10% carbohydrates, mostly in the form of soluble fiber and simple sugars. The main fiber in lemons is pectin, a form of soluble fiber linked to many health benefits.

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Soluble fiber can improve gut health and slow the digestion of sugars and starches. These effects can cause blood sugar levels to drop.

However, to get the fiber benefits from lemon, you have to eat the pulp, those who drink fiber-free lemon juice will be deprived of the fiber’s benefits.

SUMMARY

The soluble fiber in lemons may help improve digestive health. However, you should eat not only the juice, but also the lemon pulp.

Are there any harmful effects of lemon?

We learned what are the benefits of lemon. What about the damages? While lemon is generally considered safe, excessive consumption can be problematic due to its high acidity.

  • Tooth enamel can erode with frequent exposure to acidic foods such as lemon. If you regularly drink lemon water, it may be helpful to brush your teeth afterwards.
  • Acidic foods can also irritate existing mouth sores.
  • Excess vitamin C can cause nausea and stomach pain.
  • When taken in excessive amounts, lemon and lime juice can cause excessive urination, which can lead to dehydration.
  • The amino acid tyramine found in lemons can trigger migraines.
  • If you are using lemon juice topically on your skin, you should do a patch test first because you could develop an allergic reaction.

As a result

Lemon contains high amounts of vitamin C, soluble fiber and plant compounds that provide a host of health benefits to those who consume it. Benefits of lemon Lemon can aid weight loss and reduce the risk of heart disease, anemia, kidney stones, digestive problems and cancer.

Not only are lemons a very healthy fruit, they also have a distinctive, pleasant taste and smell that makes them a great addition to food and drink.

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