Citrus Lemon commonly known as nibu in India and areas of sub-continent. It belongs to the family of flowering plant species named as Rutaceae.
Lemons are used all over the world in drinks, sauces, dips, desserts and as a garnish for meat and fish dishes. Lemon oil provides the fragrance for perfumes, soaps, and skin creams.
Lemons contain Vitamin-C, Vitamin-A, carotenoids, folate, potassium, fibres, flavonoids and limonoids.
Lemons contain about 35 mg of vitamin C, which is over half the amount of vitamin C required in our daily diet.
Health Benefits of Lemons:
Cheap source of antioxidants:
Lemons are an excellent source of vitamin C and flavonoids, which are antioxidants that help to remove free radicals that can damage cells from the body.
Fairness:
The vitamin C in lemons helps to form collagen, a protein that supports skin. The vitamin C, folic acid, vitamin B, and minerals in lemon may help to improve acne, oily skin, blackheads, and dandruff.
Vitamin C is also a powerful antioxidant that help to prevent cell damage caused by oxidative stress, which can enhance skin complexion.
Defence against UV light:
Flavonoids are polyphenolic compounds and involved in defense against UV radiation.
Scurvy:
Vitamin-C in lemon prevents Vitamin C deficiency disease called scurvy associated with fatigue, malaise, inflammation of the gums or bleeding gums, red patches on the skin due to blood vessels breaking beneath the surface, joint pain, slow wound healing and loosening of teeth.
Weight management (Weight loss):
The pectin fiber found in lemons and lemon water is effective tool in weight loss and weight management.
Kidney stone prevention:
Citric acid may help prevent the formation of kidney stones.
Preventing asthma and bronchial hypersensitivity:
Vitamin C causes fewer asthma attacks and bronchial hypersensitivity.
Increasing iron absorption and help in anemia prevention:
Vitamin C has been shown to enhance iron absorption.
Food iron is absorbed by the intestinal mucosa from two separate pools of heme and non-heme iron. Heme iron, derived from hemoglobin and myoglobin (animal based food), is well absorbed. On the other hand, the absorption of non-heme iron (Plant based food) is greatly influenced by meal composition. Ascorbic acid is a powerful enhancer of non-heme iron absorption and can reverse the inhibiting effect of oxalate, calcium/phosphate.
Boost immune system:
Vitamin C contributes to immune system defense and may help the body fight infection.
It also stimulates the production of white blood cells and may protect the integrity of immune cells. Vitamin C helps protect leukocytes, which produces antiviral substances.
Lower blood pressure (Hypertension):
Studies have found that the flavonoids in lemon reduce stress and along with potassium help to lower blood pressure.
Reduced risk of heart disease and stroke:
Research links consuming lemons with lowering risk of stroke and heart disease. The flavonoids in citrus fruits may help reduce the risk of ischemic stroke.
Limonin, hesperidin, and diosmin in lemon have also been found to lower cholesterol levels.
Folic acid in lemon prevents strokes and may contribute to helping cardiovascular health by lowering homocysteine levels.
Reduced risk of diabetes:
Lemons contain a natural compound called hesperidin that may lower blood sugar levels, and citric acid slows the conversion of starch to sugar, helping reduce blood sugar spikes. Lemon water improve insulin resistance.
Neural tube defect and anemia prevention in pregnancy:
Folate in lemon is essential for pregnant women in order to prevent neural tube defects and Vitamin-C increases iron absorption and help in anemia prevention in pregnancy.
Antimicrobial effects:
Lemon juice has antibacterial and antifungal activities and effectively inhibits the growth of salmonella, staphylococcus, and candida infections.
Liver Disease:
Lemon juice may improve alcohol induces liver disease.
Cancer prevention and treatment:
Vitamin-C and flavonoids are antioxidants, which help protect cells from damage that could lead to cancer.
Folate’s possible cancer-reducing properties are likely linked to its role in the production of substances that silence cancer DNA.
Nitrites, which are present in water, saliva and in certain preserved foodstuffs, may be converted to cancer causing compounds called nitrosamines. Nitrosamines are formed in acidic conditions in stomach acid, but vitamin C inhibits their formation, by converting nitrite to nitric oxide thus preventing esophageal and gastric cancer.
