Lemon – Health Benefits, Nutrition, Side effects and more
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- TATA AIG Team
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Lemon is a common citrus fruit commonly found in every household in India; that serves multiple medicinal purposes and is used in food to add a sour and acidic taste and flavour to food.
They’re 90% water and consist of electrolytes in them. Lemons are an evergreen fruit belonging to the Rutaceae family with yellow citrus fruits that smell refreshing and taste sour. There are several health benefits and advantages of lemon in boosting an individual’s immunity and more. First, they provide Vitamin C, an essential vitamin, deficiency of which results in several health problems.
There are several ways you can consume lemons: making a hydrating lemony drink, consuming a lemonade in scorching hot summer, or adding lemon juice to your morning tea.
In this blog, we discuss the crucial health benefits of lemons, their nutritional facts, side effects, and more.
What are the Health Benefits of Lemons?
Several lemon health benefits include antioxidants (flavonoids) and Vitamin C. These antioxidants in lemons help remove free radicals that damage the cells within your body.
Consuming lemons in your everyday life and diet improves heart health, facilitates weight loss, reduces the risks of cardiovascular diseases, and lowers blood sugar.
Here are some more lemon benefits you should be aware of.
1. Boosts immunity
Lemon is an immune-boosting fruit containing high antioxidants and Vitamin C.
They defend the immune system from harmful germs causing flu and the common cold. In addition, you can relieve coughs and common colds by consuming a glass of hot water and lemon juice.
2. Support heart health
Lemons keep the arteries healthy, aid blood circulation, and are rich in antioxidants. In addition, they prevent plaque build in the artery walls, preventing the onset of atherosclerosis and blood pressure.
Thus, consuming and incorporating lemons into your daily diet can help keep your heart healthy.
3. Helps control weight
Vitamin C in lemons consists of citric acid, which possesses fat-burning properties.
Lemon juice consists of pectin, a soluble fibre that aids in weight loss. Lemons also contain diuretic properties that aid in fat-burning and detoxification, increasing metabolism.
4. Heals wound
The lemon’s citric acid comprises healing properties with Vitamin C necessary for collagen production. These work together to stop the bleeding and heal wounds.
However, it’s also important to remember that you must not apply lemons directly to the wound as they irritate. Instead, you must use lemon compresses for more significant benefits.
5. Improves digestive health
Lemon’s enticing fragrance waters the mouth, secreting digestive saliva that boosts primary digestion. Thus, the acids in lemons complete the digestive processes.
Flavonoids in lemons stimulate the digestive system and induce the secretion of digestive acids and juices, breaking down the food molecules and enhancing the peristaltic movement.
6. Treats Scurvy
The lack of Vitamin C leads to a disease called Scurvy, characterised by cracked lips, recurring coughs, mouth and tongue ulcers, and swollen and bleeding gums.
Being rich in Vitamin C, lemons are popularly and widely used for Scurvy treatment.
7. Prevents kidney stones and anaemia
Kidney stones are formed when citrate (a citric acid salt) binds with calcium, and anaemia is a blood disorder caused due to iron deficiency.
Consuming lemon juice increases urine citrate, reducing the risks of kidney stones. In addition, vitamin C in lemon supports the body in absorbing iron from vegetarian foods, reducing the risk of anaemia.
Nutritions found in Lemons
There are several lemon nutritional values and benefits for the overall health of your body.
Here is the lemon nutrition you should know:
Vitamin C: The Vitamin C in lemons provide multiple nutritional benefits, including healing wounds and promoting skin health.
Citric acid: The citric acid in lemons renders a sour flavour, thickens foods, and adds a slightly sour flavour.
Dietary fibre: The dietary fibre in lemons relieves constipation and discomfort, lowers LDL and heart disease risks, and helps manage weight.
Iron: Lemons play a crucial role in enhancing iron absorption in your body and boosting iron metabolism.
Here are the lemon nutrition facts in 100g of lemon:
Protein: 0.41 g
Carbohydrates: 6.97 g
Calories: 36.56 Kcal
Fats: 0.75 g
Vitamin C (ascorbic acid): 48.16 mg
Fibre: 2 g
Potassium: 113 mg
Iron: 0.12 mg
Citric acid: 3490 mg
Benefits of Drinking Lemon Water
Lemon water is a refreshing drink that offers several benefits, including:
It enhances immunity by being a good source of Vitamin C
Promotes hydration and consumption of water
Promotes weight loss and boosts metabolism
A seamless alternative to carbonated beverages
Side Effects of Lemons
As with several other things, consuming too much lemon water and lemons has its own consequences and limitations.
Here are the common lemon side effects you should know:
Tooth decay and enamel erosion: The acidic nature of lemon juice leads to tooth enamel erosion, especially when the water is sweetened with sugar. Hence, it’s advisable to consume lemon water with the help of a straw to minimise direct exposure to the acid in your teeth.
Stomach problems: Too much lemon water causes a burning sensation in the stomach, increasing gastrointestinal symptoms. Lemons trigger GERD and acid reflux, leading to heartburn, nausea, and vomiting.
Migraines: Excessive lemon water intake leads to migraines because of the component tyramine. Hence, consuming citrus fruits, like lemon, in restricted amounts is recommended than having it excessively.
Worsen canker sores: Canker sores are painful ulcers on the mouth that typically heal within a week or two. Consuming a lot of citrus fruits is the underlying cause of canker sores.
for harmful germs: Hotels and restaurants usually use lemon wedges and pieces in lemon-based drinks. Studies say that microorganisms exist in lemons that cause harmful diseases. Hence, squeezing the lemon into the drink is better and recommended than adding slices to reduce risks.
Lemons are highly nutritious and versatile and hence are both nutritional and medicinal in nature.
We hope this blog helps you understand the lemon benefits and side effects along with its nutritional facts.
While consuming lemons keeps your health happy, you must also buy a medical insurance plan as a responsible individual to protect your family. There are several perks and benefits of health insurance, including financial assistance and medical expenses coverage during medical emergencies, ensuring quality healthcare.
You can apply and buy health insurance online or offline, at your convenience, to seek its benefits and protect your loved ones.
Get a health insurance plan from Tata AIG. We offer flexible options, comprehensive coverage, and cashless hospitalisation with our health and medical insurance policies.
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