Lemon health benefits is a species of small evergreen tree in the flowering plant family. The tree’s ellipsoidal yellow fruit is used for culinary and non-culinary purposes throughout the world, primarily for its juice, which has both culinary and cleaning uses.[1]The pulp and rind are also used in cooking and baking. The juice of the lemon is about 5% to 6% citric acid, with a pH of around 2.2, giving it a sour taste. The distinctive sour taste of lemon juice makes it a key ingredient in drinks and foods such as lemonade and lemon meringue pie.
Nutritional Value of Lemon health benefits
| Nutritional Value per 100 g (3.5 oz) | |
|---|---|
| Energy | 121 kJ (29 kcal) |
|
Carbohydrates
|
9.32 g
|
| Sugars | 2.5 g |
| Dietary fiber | 2.8 g |
|
Fat
|
0.3 g
|
|
Protein
|
1.1 g
|
| Vitamins | Quantity%DV |
| Thiamine (B1) |
3%
0.04 mg |
| Riboflavin (B2) |
2%
0.02 mg |
| Niacin (B3) |
1%
0.1 mg |
| Pantothenic acid (B5) |
4%
0.19 mg |
| Vitamin B6 |
6%
0.08 mg |
| Folate (B9) |
3%
11 μg |
| Choline |
1%
5.1 mg |
| Vitamin C |
64%
53 mg |
| Minerals | Quantity%DV† |
| Calcium |
3%
26 mg |
| Iron |
5%
0.6 mg |
| Magnesium |
2%
8 mg |
| Manganese |
1%
0.03 mg |
| Phosphorus |
2%
16 mg |
| Potassium |
3%
138 mg |
| Zinc |
1%
0.06 mg |
| [2] | |
| †Percentages are roughly approximated using US recommendations for adults. Source: USDA Nutrient Database | |
Nutritional Value of Lemon health benefits
- Improves Heart Health – Drinking lemon juice is helpful for people suffering from heart problems because it contains potassium. It controls high blood pressure, dizziness, and nausea as it provides a calming sensation to both, the mind and body. According to a study published in the Journal of Nutrition and Metabolism, daily lemon intake and walking(average body movement) are effective for high blood pressure. [3] Another study highlights the importance of vitamin C rich foods in preventing various coronary heart disease. [4]
- Weight Loss – If a person drinks lemon juice mixed with lukewarm water and honey, it can help reduce body weight. A research study performed mice confirmed that polyphenols present in it suppress body weight gain and body fat accumulation. [5]
- Prevents Kidney Stones – Lemon, both from the fresh fruit and from juice concentrates, has more citric acid content than grapefruit juice and orange juice. This is confirmed through a study by Dr. [6] Stephen Nakada, President-Elect of the American Board of Urology. Another study [7] confirmed that the high citric acid content in the fruit help increase urinary citrate levels more than 2-fold without changing total urinary volume. Thus, lemonade therapy can be used as a secondary therapy for treatment of hypocitraturic calcium nephrolithiasis (urinary stones formed due to low citrate consumption). Studies conducted at the American Urological Association highlight the fact that lemonade or the juice can eliminate the occurrence of kidney stones by forming urinary citrate, which prevents the formation of crystals.
- Treats Indigestion – Lemon juice helps to 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. The recipe is lemon juice, cold water, soda, salts (common salt or rock salt), and sugar/honey for sweetness. You can also add some mint leaves or crushed fennel seeds for added flavor. Drink this whenever you have a heavy lunch or dinner.
- Treats Fever – Lemon juice can treat a person who is suffering from a cold, flu or fever. It helps break fevers by increasing perspiration.
- Dental Care – If the fresh lemon juice is applied to the area of a toothache, it can assist in getting rid of the pain. Massaging the juice on the gums can stop gum bleeding while also eliminating the bad odors that can come from various gum diseases and other conditions. Dr. Pirkko Pussinen, Department of Oral and Maxillofacial Diseases, Helsinki University, confirms in a study that low concentrations of vitamin C can cause periodontitis (gum infection). [8]
- Hair Care – Lemon juice has proven itself useful in the treatment of hair care on a wide scale. Its juice, when applied to the scalp can treat problems like dandruff, hair loss and other problems related to the hair and scalp. If you apply this juice directly to the hair, it can give your hair a natural shine.
- Skin Care – Lemon juice, being a natural antiseptic medicine, can also cure problems related to the skin. The juice can be applied to reduce the pain of sunburns and it helps to ease the pain from bee stings as well. It is also good for acne and eczema. It acts as an anti-aging remedy and can remove wrinkles and blackheads. Drinking its juice mixed with water and honey brings a healthy glow to the skin, and if you thoroughly search the cosmetic market, you will find some soaps containing this juice, but they aren’t too easy to find!
- Cures Burns – Using lemon juice on the site of old burns can help fade the scars, and since it is a cooling agent, it reduces the burning sensation on the skin while you have an irritating burn.
- Internal Bleeding – It has antiseptic and coagulant properties, so it can stop internal bleeding. You can apply lemon juice to a small cotton ball and place it inside your nose to stop nosebleeds.
- Soothes Respiratory Disorders – Lemon juice assists in relieving respiratory problems and breathing problems, such as its ability to soothe a person suffering from an asthma attack. Being a rich source of vitamin C, it helps in dealing with more long-term respiratory disorders as well.
- Treats Cholera – Diseases like cholera and malaria can be treated with lemon juice because it acts as a blood purifier.
- Relaxes Feet – Lemon is an aromatic and antiseptic agent and is useful for foot relaxation. Add some of its juice to warm water and dip your feet into the mixture for instant relief and muscle relaxation.
- Lemon is antibacterial in nature – Its acidic property does not allow bacteria and viruses to survive for long. Having a cup of warm lemon water or lemon tea will soothe your throat and reduce the pain and inflammation as well.
- Lemon has been discovered to have 22 anti-cancer compounds – These include limonene, which slows down the growth of cancer tumors, and flavonol glycosides, which can stop cell division in cancer cells (7).
- Lemon is rich in vitamin C – which exhibits laxative effects and helps treat constipation (8). So, why not add a tasty dose of lemon into your diet and say bye-bye to it?
- The citric acid present in the lemon helps dissolve kidney stones – Regular consumption of lemon juice will prevent their formation (9).
- For a healthy liver – include lemons in your diet in any form – be it garnishing or a simple glass of lemonade. The citric acid present in lemons increases the production of bile in the liver, which helps in flushing out toxins from the body (10).
- It has been proven that having lemon juice on a daily basis lowers the systolic blood pressure (11). So, include it in your diet to keep your blood pressure under control.
- The strong scent emitted by the lemon is found to be really effective in reducing nausea and vomiting during pregnancy (12).
- Lemon juice – when mixed with water, is a very good remedy to treat acid reflux (13).
- Sucking on lemon or lemon candy – or even a good cup of lemon water helps in curing gastritis (14).
- Applying lemon and pepper paste on your kneecaps can help to reduce the effects of arthritis (15).
- Lemonade made – from two ounces of lemon juice in water is usually recommended to the patients suffering from gouty diathesis (16).
- All forms of lemon – but in a mild concentration, are considered to be good for babies. Doctors advise parents to give their child warm water with lemon and honey to get rid of a cough, diarrhea, and cholera (17).
- It is a proven fact that consuming the prescribed quantity of vitamin C can prevent many age-related vision troubles such as cataract (18). And what can be a better source of Vitamin C than our beloved lemon?
- The vitamin C in lemon helps in breaking down alcohol in the liver in addition to relieving your thirst. Hence, lemon juice is often recommended as a cure for hangovers (19).
- Warm water with lemon juice is an amazing everyday dose to treat psoriasis. The citric acid present in lemon juice eases dryness and flaking, and the anti-inflammatory properties soothe inflammation (20).
- Warm water mixed with honey and lemon juice is one of the most recommended home remedies for flu (21). For best results, add some pepper and cinnamon to the above mixture.
- The antioxidant property of lemon works best for the heart. These chemicals scavenge the free radicals and thus, keep your heart healthy (22).
- One of the age-old cures, having warm water with lemon every morning keeps you away from indigestion troubles (23).
- Lemon has antiviral and antibacterial properties. Having lemon juice or lemonade when you have salivary gland infections ensures that the infection-causing bacteria are eliminated (24).
- In order to get relief from heartburn, simply sip a glass of warm water with four teaspoons of lemon juice (25).
- Roseola is a common viral infection that generally occurs in kids under the age of two. The antiviral properties of lemon can help in curing roseola (26).
- An age-old remedy for curing asthma is to have a glass of lemonade at the break of the dawn. The antiseptic properties of lemon make it an excellent cure for asthma (27).
- In earlier times, women used to scrub lemon peels on their underarms to get rid of the foul smell of sweat. This is because lemon exhibits antibacterial and antifungal properties, which means that it kills the odor-causing bacteria and eliminates body odor (28). You can also squeeze a full lemon in a bucketful of water and take a bath using it for a fresh and odor-free day.
- If you experience a terrible headache, try applying a paste made out of lemon crust on your forehead for 30 minutes. The calming and refreshing nature of lemon helps in relieving headaches (29).
- Getting rid of dark elbows can be quite a task. Lemon has bleaching properties that help in lightening the skin around the elbows and makes it soft as well. Rub half a lemon gently on your elbows and wash them after 15 minutes for tan-free and soft elbows (30).
- Lemon is antifungal in nature. Cut a lemon in two halves and dip the halves in salt. Dab it over the infected area for a few minutes daily to get rid of ringworms (31).
- It’s a proven fact that sucking on a lemon candy lowers the effects of thyroid troubles, be it thyroid cancer, hypothyroidism, or hyperthyroidism (32).
- People suffering from low blood pressure should be given full body massage by using a half sun-soaked lemon mixed with 1/4 cup oil. This will help stabilize the blood pressure (33).
- Looking to start your day with a bang? Have a glass of lemon water. It will rejuvenate your cells, giving you an instant energy boost (34).
- Lemon contains a compound called d-limonene that supports bowel movements, helping the body get rid of toxins and waste (35). Drink a spicy lemonade made out of natural spring water, fresh lemon juice, maple syrup, and a pinch of pepper to detoxify your body.
- Sipping distilled water with a tinge of lemon water on a regular basis is known to cure peptic ulcers (36).
- Lemon juice is very beneficial in curing edema of the muscular region that is produced by vascular decomposition (37).
- Drinking lemon juice with warm water in the morning will help in regular and easy bowel movement. Following a lemonade diet is beneficial for those with troubled bowel movements (38).
- Lemon contains potassium, calcium, copper, and magnesium, which are important for strong bones (39). Drinking lemon water daily will make strengthen your bones and make you strong from within.
- Having lemon juice daily is an efficient method to destroy the presence of intestinal worms (40).
- Lemon peel has tengeretin, which is effective for brain disorders like Parkinson’s disease (41).
- The consumption of vitamin C on a daily basis helps in treating weakened capillaries, which are the main cause of facial blood vessel ruptures (42).
- The vitamin C present in lemon helps to treat scurvy (43). The British Navy stocks its ships with lemons to help the sailors have at least an ounce of lemon juice each day.
- The acidic nature of lemon helps in curing bad breath (44). Take a lemon and cut it in two halves. Take some salt and baking soda on one-half of the lemon and rub this on your teeth and gums. This will make your teeth whiter. This will relieve bad breath and also make your teeth whiter.
- Many studies have concluded that incorporating a higher dosage of vitamin C in the diet leads to a reduction in the risks associated with cardiovascular diseases, and hence, there are lesser chances of strokes (45).
- Lemon has anticoagulant properties, which means it can prevent blood clots and reduce internal bleeding (46). Add lemon juice as a seasoning for good health.
- Lemon juice is rich in Vitamin C, which is an important product to curb ailments associated with the respiratory system (47).
- We may not have known this, but lemon juice is blessed with anti-cooler properties, which came in handy during the epidemic days. Lemon water kills the cholera bacilli within a short time (48).
- Dropping lemon juice in nostrils is an age-old and highly effective remedy for nose bleeding (49).
- If taken on a regular basis, lemon juice is effective in treating menorrhagia and hemorrhage (50).
- Lemons are rich in antiviral compounds that make them highly effective in curing hepatitis (51).
- Adopt the habit of having a glass of lemon juice every day to minimize the chances of getting a heat or sunstroke (52).
- Having lemonade on a daily basis is a natural remedy for weakness and debility. Adopt this healthy habit and say bye-bye to lethargy (53).
- If you have a low vitality, try consuming lemon juice daily. It will eradicate this problem in no time (54).
- Why go to the parlor when you can get beautiful foot right at home? Dip your legs in hot water to relax the muscles and then scrub with lemon juice. The hot water will soothe your pores, and lemon juice works as an astringent (55).
- Lemon juice works as one of the greatest home remedies for acute rheumatism. It eases the pain and reduces swelling and redness of the area (56).
- Bandage and fasten a slice of lemon onto the corn and leave it for the overnight for its natural eradication (57). Trust me, it works.
- Lemon is rich in vitamin C, which encourages the absorption of iron (58).
- Lemon is full of antioxidants, and thus, it works wonders in preventing skin diseases such as erythema (59).
- Lemon juice helps dissolve uric acid and other poisons. It also helps to liquefy the bile. All this helps in stimulating the liver and detoxifying it (60).
- For getting rid of the eye bags resulting from a shortage of sleep and tiredness, apply lemon juice with a small cotton ball. Leave it on for some time and then wash it off using cold water (61). Lemon is rich in vitamin C, which helps in the synthesis of collagen and reduces the puffiness under your eyes.
- The vitamin C in lemon exhibits anti-aging properties and helps you get rid of fine lines and wrinkles (62). To make the anti-wrinkle mask, use a tablespoon of honey and add some drops of lemon juice to it. Add a few drops of almond oil (sweet) to this and mix the ingredients into a paste. Then apply this on the face, keep it on for 15-20 minutes and then wash off.
- One of the effective lemon benefits is the presence of antibacterial properties. Rubbing diluted lemon solution on the affected area can reduce acne (63).
- Having a smooth skin is really difficult, especially when blackheads appear most abruptly in the area surrounding our nose. The citric acid present in the lemon juice makes it really easy to peel off all the blackheads by applying gentle pressure (64).
- The antiviral properties of lemon help in killing the virus causing the cold sores. So, the next time you are looking for a remedy for cold sores, try using lemons or lemon balm (65).
- Lemon is one of the most widely used ingredients for skin lightening (66). Its bleaching properties help in reducing spots and marks.
- The existing dark spots on the face caused due to exposure to sun, acne, or pregnancy, can be lightened by the use of lemon juice (67).
- Applying lemon juice on the nails works great as it has vitamin C, which makes the nails healthy and strong (68). To help keep the nails healthy, immerse the nails in a bowl of lemon juice for about 10 minutes. Then, immerse them in a mixture of warm water and white vinegar. Rinse with water and see the difference.
- Lemon juice, when mixed with cored apples, honey, and turmeric, is a really effective measure in treating melasma. Malic acid found in these raw materials helps in skin lightening (69).
- If you are searching for a remedy to get rid of those unnatural freckles, use a lemon face pack that can lighten the huge spots on your skin (70). Here is how you can make the pack -For this, you will need egg white and one teaspoon of lemon. Soak some almonds overnight in milk. Peel them in the morning and grind them. Mix all the ingredients together. Spread the mixture on the face and let it dry for 20 minutes. Then wash off with water.
- If the scorching heat has tanned your skin, it’s time for you to experience the magic of lemon. Mix rose water and lemon juice and apply this lotion on the affected area twice a day to remove the tan (71).
- The vitamin C and ascorbic acid found in lemons help in the effective rebuilding of collagen, which in turn helps in the lightening of blemishes(72).
- Apply lemon juice on the affected area and leave it on overnight. This helps in healing eczema (73).
- The citric acid in lemons is considered to be the best for smoothening the skin and filling up all the visible pores. Just make sure to dilute the lemon juice (74).
- The exfoliating property of fresh lime juice works wonders in removing dead skin and thus, helps in getting rid of cystic acne (75). Apply fresh lemon juice to the affected area and rinse it after 10 minutes with cold water for best results.
- To get rid of dark spots, you can dab lemon juice squirted on a cotton ball onto the affected skin. This will lighten the dark spots (76).
- The vitamin C found in lemons helps to neutralize the free radicals that cause aging and diseases (77).
- The natural astringent property of lemon juice combined with its antimicrobial effect is amazing for clearing up the skin (78). For best results, apply lemon juice directly over the affected area and wash it off with cold water.
- Lemon is the best for treating oily skin. Just mix up some eggs, honey, and strawberries with lemon and apply it to your skin. Rinse it off to get an oil-free and glowing skin (79).
- The antiseptic properties of lemon help in killing microbes and germs in wounds (80).
- You can use lemon to get rid of the unnatural dryness of the skin (81). Use a teaspoon of vegetable oil and add 1/4th of a teaspoon of lemon juice to it. Apply this to all the dry areas of the body like hands, elbows, heels, and other body parts. Leave it on for 10-15 minutes and then rinse with water.
- Try this lemon juice paste to obtain smooth skin (82). Take a ripe banana and a few drops of lemon juice (freshly squeezed). Mix these two ingredients in a bowl and make a paste. Apply this on the face and leave it on till it dries. Wash off with water to get smooth skin.
- Lemon also works as a natural bleach (83). Mix two tablespoons of lemon juice, two tablespoons of tomato juice, and two tablespoons of milk in a bowl. Apply the mixture on the face and body. This mixture works as a natural bleach.
- Use lemon juice for obtaining a healthy and happy skin (84). Take four tablespoons of yogurt and three teaspoons of lemon juice and mix them well. Add one teaspoon of vegetable oil (any variant) to it. Massage this pack on the body using upward strokes. Leave it on for 10-15 minutes, and then wash off and take your usual bath.
- For obtaining a younger skin naturally, you will need the juice of a lemon (freshly squeezed), a teaspoon of glycerin, and a cup of milk. Mix the milk and lemon juice in a small bowl, add the glycerine, and make a mixture. Apply this mixture on the body and the face. Leave this mixture on for 25-30 minutes and then wash it off. The best time to use this mixture is before going to bed. For best results, use this every night for a week to see improvements. This works great on pimples and scars and also relieves you from dryness and sunburn.
References
- https://en.wikipedia.org/wiki/Lemon
- https://ndb.nal.usda.gov/ndb/search/list
- http://www.catherinehinds.edu/blog/?p=519
- https://books.google.co.in/books?
- http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3673383/
