Lemon Nutrition Facts and Health Benefits
Lemons are the most widely used citrus fruit, and they are known to provide flavor, freshness, and acidity to foods and drinks.
Desserts can also be flavored and garnished with lemons. To make lemon zest, you can juice them, cut them into wedges, or grate them.
This fruit is very adaptable and a great source of vitamin C. Lemons are accessible year-round and are naturally low in calories and carbs.
These are ideal fruits to have on hand for a variety of uses, such as flavoring water, dressings for salads, and seafood preparations.
Lemon Dietary Information
A single, unripe lemon weighing 58g and about 2 1/8″ in diameter has 17 calories, 0.6g of protein, 5.4g of carbohydrates, and 0.2g of fat. Lemons are an excellent source of vitamin C. The following nutrition information is provided by the USDA
- Calories: 17
- Fat: 0.2g
- Fiber: 1.6g
- Sugars: 1.5g
- Sodium: 1mg
- Carbohydrates: 5.4g
- Protein: 0.6g
- Vitamin C: 30.7mg
- Potassium: 80mg
Lemon Nutrition Facts ~ Carbs
Just over 5 grams of carbohydrates and 17 calories can be found in one entire lemon. The main types of carbohydrates are sugar (1.5 grams) and fiber (1.6 grams).
Take note that whole lemon juice has nearly the same quantity of sugar (1.2 grams) and only 0.14 grams of fiber (USDA data).2.
A whole lemon has an estimated glycemic load of 1, which indicates that it is a low-glycemic food.
Lemon Nutrition Facts ~ Fats
Lemons have extremely little fat—less than one gram if the entire fruit is eaten.
Lemon Nutrition Facts ~ Protein
With less than 1 gram of protein per fruit, lemons are not a good source of the macronutrient.
Lemon Nutrition Facts ~ Minerals and Vitamins
One of the best foods for vitamin C is lemons, which have more than half (30.7 mg) of the daily required amount. Lemons also contain trace levels of vitamin B6, folate, and thiamin.
Although they don’t contain many minerals, lemons do have trace levels of calcium, iron, and potassium.
Summary of Lemon Nutrition Facts
Lemons are low in calories and relatively high in fiber, and they are a great source of vitamin C.
They offer just trace amounts of other vitamins and minerals, including calcium, potassium, vitamin B6, and thiamin.
The main factor contributing to lemons’ health advantages is their high vitamin C content.
About Lemons
One of the most widely consumed citrus fruits worldwide is the lemon (Citrus limon). They are a cross between the original citron and lime, and they grow on lemon trees.
Lemons can be enjoyed in a variety of ways, although they are often not eaten whole or on their own due to their strong sour flavor.
Despite being sour on its own, they are frequently used as a garnish with meals and their juice is frequently used to add a sour taste. They are an essential component of lemonade.
Lemon Fruit
They contain potent plant chemicals that may be beneficial to health, such as citric acid. These golden fruits are a healthy fruit with several health advantages.
They may lower the risk of cancer and heart disease since they are a great source of fiber, vitamin C, and other healthful plant chemicals. In actuality, lemons may help with digestion and weight management.
They also include nutrients that, among other things, may improve cardiovascular health, guard against kidney stones, and prevent anemia.
Popular fruit lemons are used in little amounts to flavor baked dishes, sauces, marinades, salad dressings, beverages, and desserts. But because they taste so strong and sour, they are rarely eaten by themselves.
Types of Lemons
The Eureka lemon is the kind most frequently grown in the United States. Lisbon lemons are also well-liked.
Another type of lemon you can encounter is the Meyer lemon, which is sweeter and smaller than regular lemons and may have originated from a hybrid of a mandarin orange and a lemon.
If you’re not in a tropical region, you’ll need to bring these indoors during the winter, even though they can make excellent houseplants.
Look for lemons with even hue and brightness when purchasing one. Although firm, it shouldn’t be overly so. To make them survive longer than at room temperature, store them in the refrigerator.
Health Benefits of Lemons
Lemons include vitamins, fiber, and plant components that can be included in a balanced diet. Eating fresh lemons is uncommon since most people find them to be extremely sour unless they are preserved.
Lemons can also offer significant health advantages such as:
Vitamin C
About 50 milligrams of vitamin C, or more than half of your daily requirement, can be found in lemons. Antioxidants like vitamin C aid in preventing cell damage.
In addition, vitamin C strengthens your immune system, aids in the production of collagen for your skin, and facilitates the absorption of iron.
One of the best nutritional sources of vitamin C is citrus fruits.
Lemons are likewise quite high in dietary fiber, although the juice doesn’t contain any fiber.
Weight Management
When consumed, the pectin fiber in lemons expands, prolonging your feeling of fullness. Lemon water is frequently recommended as a useful weight-loss and weight-management aid.
Water is OK, but adding lemon to it won’t make it any more effective at helping you lose weight.
It’s also crucial to remember that water can help you feel fuller and resist the need to nibble just as well as lemon.
Anemia Prevention
Your body can absorb more iron from plant-based foods in your diet if you use lemon.
Keeping iron levels in check helps avoid anemia, which is characterized by fewer red blood cells than normal and is frequently caused by an iron shortage.
Kidney Stone Prevention
Lemons’ high citric acid content gives them their sour flavor. Citric acid may help avoid kidney stones forming, according to certain research.
Antimicrobial Properties
Lemon juice has antifungal and antibacterial qualities.
In one study, the plant chemicals in concentrated lemon juice efficiently reduced the growth of infections caused by salmonella, staphylococcus, and candida.
Additionally, it worked well against a specific type of antibiotic-resistant bacteria that causes blood infections and pneumonia.
Cancer Prevention and Treatment Research
Flavonoids are a valuable nutrient source found in lemon juice. These are antioxidants, which aid in defending cells from deterioration that can result in cancer.
However, there is no research on the use of lemon juice to prevent cancer in humans. No single meal has been proven to be able to prevent cancer, even if a good diet may help reduce the risk.
Drinking lemon juice won’t cure cancer. However, in lab testing on cells, scientists discovered that the small nanoparticles in lemon juice caused cancer cell death and hindered cell proliferation.
This is an early study, not based on the kind of lemon juice you would get from your diet, and is more focused on finding novel ways to cure cancer.
Fresh Lemon Juice
Before use, give them a quick wash in cold water. If you are going to use the peel to get the zest, scrape gently.
Slice it in half, generally, to remove the juice. Appliances designed for extracting juice can also be of assistance.
Whole fruits, their zest, peel, and juice are highly prized ingredients in many different cuisines across the world.
Lime water
Many people have hot or cold lemon water several times a day.
Freshly squeezed lemon juice (1/2 to 1) in a cup (240 ml) of water is the standard recipe.
Water that has been freshly squeezed and added to it may offer certain health advantages.
Lemon water is a great way to get vitamin C and plant-based components that can strengthen your defenses against illness and improve the way your body absorbs iron.
Lemons contain citric acid, which dilutes urine and increases its citrate level, reducing the danger of kidney stones.
Side Effects
Lemon juice’s acid can dissolve tooth enamel, leaving teeth vulnerable and feeble. In case you frequently sip water flavored with lemon, utilizing a straw might lessen the likelihood of acid exposure to your teeth.
It’s unknown if there are any medication interactions with lemon, per the Natural Medicines Database.
On the other hand, one study found that giving males lemon juice before some nuclear imaging tests might have a favorable effect.
In conclusion, lemons are a citrus fruit that can help your digestion and immune system in addition to adding a powerful, low-calorie taste to a wide range of foods.
If you want to increase the amount of lemons in your diet, think about starting slowly to prevent any potential bad consequences from this extremely acidic fruit.
Q&As about Lemon Nutrition facts
Top 10 health benefits of lemon
This could be useful & relevant!
Nutritional facts about lemon ~ Health benefits of lemon
- 1: Supports heart health.
- 2: Help to boost immunity
- 3: May improve digestion.
- 4: Help to control weight
- 5: Help to reduce cancer risk
- 6: May help in oral disorders.
Lemon vitamin C benefits
Vitamin C, found in citrus fruits like lemons, is a major antioxidant that aids in shielding cells from harmful free radicals.
Furthermore, vitamin C aids in the production of hormones, the synthesis of collagen, and the absorption of iron by your body.
Vitamin C in lemon vs. orange
According to USDA data, 100 grams of lemons have 53 mg of vitamin C, compared to 53.2 mg of vitamin C in 100 grams of oranges.
On the other hand, 400 mg of vitamin C is present in a 100-gram serving of amla, which is more than double the daily required amount for adults.
Side effects of lemon on women
Here are five adverse effects of excessive lemon water consumption:
- Tooth decay or erosion of enamel may result from it. Citrus fruits with a high acid content include lemons.
- Lemon juice has been shown to trigger migraines.
- It can exacerbate indigestion and stomach issues.
- It can exacerbate canker sores.
- Finally, lemon skin serves as a haven for pathogens.
Lemon benefits and side effects ~ advantages and disadvantages of lemons
Lemons are rich in plant chemicals, soluble fiber, and vitamin C, which confer several health advantages.
Lemons can help you lose weight and lower your chances of cancer, heart disease, anemia, kidney stones, and digestive problems.
Uses for lime
Lemons can help you lose weight and lower your chances of cancer, heart disease, anemia, kidney stones, and digestive problems. Lemons are a terrific complement to foods and drinks because of their distinct, pleasant taste and smell, in addition to being a very healthful fruit.
1 lemon vitamin C
Vitamin C content in a lemon: 30.7 milligrams
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