6 Evidence-Based Health Benefits of Lemons: There are numerous beneficial plant chemicals, as well as vitamin C and fiber, that may be found in lemons. It is these nutrients that are responsible for a number of positive health effects. Lemons may, in fact, be beneficial to the health of the digestive system, the heart, and the control of weight.
Lemons have been shown to have six positive effects on one’s health.
6 Evidence-Based Health Benefits of Lemons
1. Support Heart Health
There is a significant amount of vitamin C in lemons. The vitamin C content of one lemon is around 31 milligrams, which is equivalent to 51% of the recommended daily intake (RDI). According to studies, consuming foods that are high in vitamin C, such as fruits and vegetables, can help lower the risk of developing cardiovascular disease and stroke (1 Trusted Source, 2 Trusted Source, 3 Trusted Source).
The vitamin C, on the other hand, is not the sole component that is believed to be beneficial to your heart. Lemons include a variety of plant chemicals and fiber, both of which have the potential to considerably reduce certain risk factors for cardiovascular disease (4 Trusted Sources, 5 Trusted Sources).
In one study, for instance, it was found that consuming 24 grams of citrus fiber extract on a daily basis over a period of one month resulted in a reduction in total blood cholesterol levels (1). Hesperidin and diosmin, two plant chemicals that are found in lemons, have been discovered to have the ability to reduce cholesterol levels (7, 8), according to a number of credible sources.
2. Help Control Weight
The use of lemons as a weight loss food is a common practice, and there are a few hypotheses that attempt to explain why this is the case. It is a widely held belief that the soluble pectin fiber found in them causes your stomach to expand, which in turn helps you feel full for a longer period of time.
To be fair, not many individuals consume lemons in their full form. Furthermore, due to the absence of pectin in lemon juice, beverages made with lemon juice will not have the same effect on promoting fullness. Consuming hot water with lemon might be beneficial to your weight loss efforts.
On the other hand, it is well-known that drinking water can temporarily boost the number of calories that you burn, which suggests that it is the water itself that is assisting with weight reduction rather than the lemon (10 Trusted Sources, 11 Trusted Sources).
According to some other hypotheses, the plant components found in lemons might be beneficial to weight loss. Lemon extracts contain plant chemicals that have been shown to have the potential to help prevent or reduce weight gain in a variety of different ways, according to research (12 Trusted Source, 13 Trusted Source).
Polyphenols derived from the peel of lemons were administered to mice that were fed a diet that was high in fat in one study. They grew less weight and had a lower percentage of body fat compared to other mice (14 Trusted Source). On the other hand, there is no evidence that lemon chemicals cause weight loss in humans.
3. Prevent Kidney Stones
Crystallization of waste products and accumulation of waste in the kidneys can lead to the formation of kidney stones, which are tiny lumps. Those who are affected by them frequently experience them more than once because they are fairly common.
Citric acid has the potential to aid in the prevention of kidney stones by raising the volume of urine and elevating the pH of urine, so generating an environment that is less conducive to the production of kidney stones (15 Trusted Sources, 16 Trusted Sources).
One half cup, which is equal to four ounces or 125 milliliters, of lemon juice on a daily basis may be sufficient to supply sufficient citric acid to assist in the prevention of the formation of stones in individuals who have already experienced the formation of stones (17 Trusted Source, 18 Trusted Source).
Lemonade was proven to be an effective measure in preventing kidney stones in a number of trials; nevertheless, the findings of these investigations have been inconsistent. All of the other studies (19Trusted Source, 20Trusted Source, 21Trusted Source, 22Trusted Source) have come to the conclusion that there is no effect.
There is a need for additional research that has been thoroughly completed to investigate whether or not lemon juice has an effect on the production of kidney stones (23 Trusted Source, 24 Trusted Source, 25 Trusted Source).
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4. Protect Against Anemia
Numerous people suffer from iron deficiency anemia. There is a lack of iron in the meals that you consume, which can lead to this condition. Although lemons do contain some iron, their primary function is to prevent anemia by enhancing the body’s ability to absorb iron extracted from plant-based meals (26 Trusted Sources, 27 Trusted Sources).
The iron that comes from meat, chicken, and fish is referred to as heme iron, and it is very easy for your gut to absorb. On the other hand, the iron that comes from plant sources is not as easily absorbed. The use of vitamin C and citric acid, on the other hand, can boost the absorption of this substance.
Due to the fact that lemons contain both vitamin C and citric acid, they have the potential to prevent anemia by ensuring that you absorb the maximum amount of iron that is naturally present in your diet.
It is possible that certain plant components found in lemons and other citrus fruits have the ability to inhibit the growth of cancer cells; nevertheless, there is no substantial evidence to show that lemons can combat cancer in humans.
5. Reduce Cancer Risk
A nutritious diet that is abundant in fruits and vegetables may help prevent certain types of cancer. According to the findings of a number of observational studies, individuals who consume the greatest quantity of citrus fruit have a reduced likelihood of developing cancer, although other research have found no such effects (29 Trusted Source, 30 Trusted Source, 31 Trusted Source).
Lemons contain a wide variety of chemicals that have been shown to kill cancer cells in laboratory tests. According to 32 Trusted Sources, 33 Trusted Sources, and 34 Trusted Sources, it is possible that they do not have the same effect on the human body respectively.
Some researchers believe that the plant components that are contained in lemons, such as limonene and naringenin, may have anticancer effects; however, this idea requires additional research to be conducted (5 Trusted Sources, 35 Trusted Sources, 36 Trusted Sources, 37 Trusted Sources).
The anticancer capabilities of D-limonene, a molecule that may be found in lemon oil, have been demonstrated through research conducted on animals (38 Trusted Sources, 39 Trusted Sources). In a different study, the pulp of mandarins was employed since it contains the plant chemicals beta-cryptoxanthin and hesperidin, which are also present in lemons.
According to the findings of the research, these chemicals were able to inhibit the development of cancerous tumors in the tongues, lungs, and colons of rodents (40 Trusted Sources). On the other hand, it is important to point out that the research team utilized a very high dose of the compounds, which is significantly higher than the amount that one would obtain from consuming lemons or oranges.
It is possible that certain plant components found in lemons and other citrus fruits have the ability to inhibit the growth of cancer cells; nevertheless, there is no substantial evidence to show that lemons can combat cancer in humans.
6. Improve Digestive Health
About 10% of lemons are composed of carbohydrates, the majority of which are found in the form of soluble fiber and simple sugars. Lemons contain a significant amount of pectin, which is a type of soluble fiber that has been related to a variety of health advantages.
Both the digestion of sugars and starches can be slowed down by soluble fiber, which can also benefit gut health. Because of these effects, there is a possibility that the levels of sugar in the blood will decrease (41 Trusted Source, 42 Trusted Source, 43 Trusted Source, 44 Treated Source).
On the other hand, in order to reap the benefits of fiber that lemons offer, you must consume the pulp. Individuals who consume lemon juice, which does not include the fiber that is present in the pulp, will not get the benefits of the high fiber content.
