Like every other citrus fruit, lemons are high in vitamin C. They are highly fibrous with various beneficial plant compounds. Lemons may support heart health, weight control, and digestive health. Here are 6 health benefits of lemons:
1. Supporting heart health
Lemons are a good source of vitamin C. One lemon provides about 31 mg of vitamin C, which is 51% of the reference daily intake (RDI). Research shows that eating fruits and vegetables rich in vitamin C reduces your risk of heart disease and stroke. However, it’s not only the vitamin C that is thought to be good for your heart. The fiber and plant compounds in lemons could also significantly lower some risk factors for heart disease. Research also shows that plant compounds found in lemons — namely hesperidin and diosmin — have also been found to lower cholesterol.
2. Controlling weight
Lemons are often promoted as a weight-loss food. This is because the soluble pectin fiber in them expands in your stomach, helping you feel full for longer. Another way weight loss process is through drinking hot water with lemon. However, drinking water is known to temporarily increase the number of calories you burn, so it may be the water itself that is helping with weight loss — not the lemon. Research shows that plant compounds in lemon extracts may help prevent or reduce weight gain in a number of ways.
3. Preventing kidney stones
Kidney stones are small lumps that form when waste products crystallize and build up in your kidneys. Citric acid may help prevent kidney stones by increasing urine volume and increasing urine pH, creating a less favorable environment for kidney stone formation Just a 1/2-cup (4 ounces or 125 ml) of lemon juice per day may provide enough citric acid to help prevent stone formation in people who have already had them.
4. Protecting against anaemia
Iron deficiency anemia is quite common. It occurs when you don’t get enough iron from the foods you eat. Lemons contain some iron, but they primarily prevent anemia by improving your absorption of iron from plant foods. Since lemons contain both vitamin C and citric acid, they may protect against anemia by ensuring that you absorb as much iron as possible from your diet.
5. Reducing cancer risk
A healthy diet rich in fruits and vegetables may help prevent some cancers. Some observational studies have found that people who eat the most citrus fruit have a lower risk of cancer, while other studies have found no effects. Some researchers think that plant compounds found in lemons — such as limonene and naringenin — could have anti-cancer effects, but this hypothesis needs further investigation.
6. Improves digestive health
Lemons are made up of about 10% carbs, mostly in the form of soluble fiber and simple sugars. The main fiber in lemons is pectin, a form of soluble fiber linked to multiple health benefits. Soluble fiber can improve gut health and slow the digestion of sugars and starches. These effects may result in reduced blood sugar levels. However, to get the benefits of fiber from lemons, you need to eat the pulp.