6 BENEFITS OF LEMON

BENEFITS OF LEMON

Lemons are one of the popular fruit that people use in many ways and in small quantities to add flavor to food. However, lemons are rarely consumed alone due to their intense, sour taste.

Lemons give flavor to sauces, baked goods, salad dressings, drinks, and desserts, and they are also a good source of vitamin C. This article provides you 6 benefits of lemon.

Lemon is the first vitamin C rich food among all foods.

One 58 gram (g) lemon can provide over 30 milligrams (mg) of vitamin C.

Vitamin C plays an important role in human health. Vitamin C is essential for health, and a deficiency can lead to health problems.

Nutrition

One lemon weighing 58 grams (g) contain:

• energy: 16.8 calories (kcal)
• iron: 0.35 mg
• magnesium: 4.6 mg
• phosphorus: 9.3 mg
• potassium: 80 mg
• carbohydrates: 5.41 g, of which 1.45 g are sugars
• calcium 15.1 milligrams (mg)
• selenium: 0.2 micrograms (mcg)
• vitamin C: 30.7 mg
• folate: 6.4 mcg
• choline: 3.0 mg
• vitamin A: 0.6 mcg
• lutein + zeaxanthin: 6.4 mcg

This article is about the nutritional content of lemons and their possible health benefits.

Benefits

Lemons are an excellent source of vitamin C and flavonoids, which are antioxidants.

Antioxidants help remove free radicals that can damage cells from the body.

These nutrients can help prevent diseases and boost health and wellbeing.

Here some of the possible benefits of consuming lemons.

  1. SUPPORTS HEART HEALTH

The first benefit of lemon is heart health. Lemons are a good source of vitamin C. Research shows that eating vegetables and fruits rich in vitamin C reduces the risk of heart disease and stroke.

One lemon contains 31 gm of vitamin C. It is not only the vitamin C that is thought to be good for your heart. The fiber and plant compounds present in lemons could also significantly lower some risk factors for heart disease.
  

  2. CANCER PREVENTION

Lemons are an excellent source of the antioxidant vitamin C. The second benefit of lemon are cancer prevention.

Antioxidants may help prevent free radicals from causing cell damage that can lead to cancer. Drinking lemon juice or adding lemon in your daily routine prevents some kinds of cancer. 

Some studies have found that people who eat most citrus fruits have a low risk of cancer.

3. MAINTAINING HEALTHY COMPLEXION

Vitamin C plays a vital role in the formation of collagen, the support system of the skin. Lemons are used in many face packs and masks to prevent and cure skin related problems like acne, pimples, dark spots, etc. Another vital and important benefit of lemon are healthy skin and complexion.

Lemon helps to refresh your skin and make you feel good.

Sun exposure, pollution, age, and other factors can result in skin damage. Some studies have shown that either eating lemon in its natural form or applying on skin can prevent damage to the skin.

Uses of lemon for skin

Heal Acne and Remove Blackheads

Citrus fruits like lemon or oranges have antibacterial and antifungal properties that fight acne problems. It’s as simple as slicing open a lemon and rubbing it onto the affected areas of your face. To treat blackheads, you can add a few drops of honey on top of a lemon half and apply it to the areas where you have blackheads. Let the solution sit for five to ten minutes and then rinse it off with cold water.

Lighten Dark Spots and Blemishes

Facial blemishes are embarrassing and can be extremely stubborn. Facial blemishes are common in many people. The citric acid in lemon juice can gradually fade blemish spots and even out your skin tone. Try to avoid getting lemon juice in any open cuts or scratches on your face—it will sting!

Some lemon face packs you can try at home

1. Honey and Lemon Face Pack

Honey has a moisturizing effect on your skin. When honey mixed with lemon juice, it keeps your skin soft and bright.

Ingredients

·         1 tablespoon organic honey

·         1 teaspoon lemon juice

·         1 tablespoon water

Method

1.     Dilute the lemon juice with water in a bowl.

2.     Mix honey in it and apply the mixture on a cleansed face.

3.     Keep it on for 15-20 minutes.

4.     Wash off with warm water.

5.     Repeat 2-3 times a week.

2. Turmeric and Lemon Face Pack

Turmeric has anti-inflammatory properties and many medicinal uses. It can also help prevent aging, acne, and several other skin conditions.

Ingredients

·         Juice of half a lemon

·         1 tablespoon water or rose water

·         ¼ teaspoon turmeric powder

·         1 teaspoon of organic honey

Method

1.     Dilute the lemon juice with water or rose water in a bowl.

2.     Mix honey and turmeric into a bowl.

3.     Apply the pack it all over your face and neck.

4.     Leave it on for 15-20 minutes and wash off with warm water.

5.     Repeat 2-3 times a week.

3. Gram Flour (Besan) and Lemon Face Pack

Gram flour has an exfoliating effect on your skin. Gram flour helps to reduce tanning. This face pack is useful to even out your skin tone.

Ingredients

·         1 tablespoon lemon juice

·         1 tablespoon water or rose water

·         1 tablespoon gram flour

·         1 teaspoon honey (optional)

Method

1.     Mix all the ingredients in a bowl.

2.     Once you get the desired consistency, apply it evenly on your face.

3.     Let it dry completely.

4.     Wash off with warm water.

5.     Repeat 1-2 times a week.

4. Lemon and Papaya Peel Face Mask

Papaya or papaya peel is widely used in cosmetics due to its skin lightening properties. It contains Vitamin A that helps restore damaged skin and bring glow on your face. Eating papaya also helps your skin in many ways.

Ingredients

·         1 tablespoon dried papaya (ripe) peel powder

·         1 tablespoon ripe papaya pulp

·         1 teaspoon honey

·         1 teaspoon diluted lemon juice

Method

1.     Mix all the ingredients in a bowl.

2.     Apply the paste all over your face and neck.

3.     Keep it on for 20-25 minutes.

4.     Wash off with warm water.

5.     Repeat 2 times a week.

   4. HELPS IN WEIGHT LOSS

Lemons are often treated as a weight-loss food. Some people use lemons in weight loss drinks and detox drinks. One common theory is that the soluble pectin fiber in them expands in your stomach, helping you feel full for longer. One of the best health benefits of lemon is weight loss.

We already know that drinking hot water with lemon helps in weight loss.

What Are the Benefits of Lemon Detox Water?

1.     It helps promote hydration. We should drink at least eight 8 oz. glasses of water per day, adding lemon to your water helps it taste better and antioxidants present in lemon prevent cancer risk.

2.     Water and Lemon support weight loss. Drinking more water will actually make you feel full. Combined with the health benefits of lemon, specifically, the polyphenol antioxidants help reduces weight gain.

3.     Helps with Digestion. Some people drink lemon water to prevent constipation. Drinking warm or hot lemon water when you wake up in the morning may help get your digestive system start moving and reduces constipation.

4.     It’s a good source of Vitamin C. Citrus fruits like lemon, orange, etc are a great source of Vitamin C, adding lemon to your water gives you an extra boost.

Detox water with lemon recipes

These Lemon Detox Water Recipes provided below make it easy to increase your water intake, lose weight, and support your immune system. They take only minutes to make. Look and feel great by adding detox water to your daily routine.

Ingredients

Lemon Mint Water:

·         3–4 slices of lemon

·         3 sprigs of mint

·         8 oz of water or one glass of water

Lemon Blueberry Water:

·         3–4 slices of lemon

·         10 fresh blueberries

·         8 oz water or one glass of water

Cucumber Lemon Water:

·         3–4 slices of lemon

·         4 slices of cucumber

·         8 oz water or one glass of water

Lemon Ginger Water:

·         3–4 slices of lemon

·         3 slices of fresh ginger root (1/4″ slices with skin on)

·         8 oz water or one glass of water

 5. INCREASING IRON ABSORPTION

Iron deficiency or anemia is quite common now a days. Anemia occurs when you don't get enough iron from the foods you eat.

Lemons contain some amount of iron, but they primarily prevent anemia by improving your absorption of iron from plant foods.

Your gut or digestive system absorbs iron from meat, chicken, and fish very easily, while iron from plant sources not as easy. However, this absorption can be improved by consuming vitamin C and citric acid.

Because lemons contain both vitamin C and citric acid. Including lemon in your diet may protect against anemia by ensuring that you absorb as much iron as possible.

6. BOOSTING THE IMMUNE SYSTEM

The sixth benefit of lemon is boosting the immune system. Foods that are high in vitamin C and other antioxidants help to strengthen the immune system against the germs that cause the common cold and the flu.

However, consuming vitamin C does not cure a cold completely but they may help reduce the length of time a cold lasts. Vitamin C may also help boost immunity in people who are undergoing extreme physical activity.

Squeezing a whole lemon into a glass of hot water with a large spoonful of honey makes a soothing drink for someone who suffers from a cough or cold. 

Scurvy

If a person does not consume enough vitamin C, they will have a deficiency, which is known as scurvy. Symptoms can start to appear within a month of vitamin C deficiency, and they include:

• malaise (a feeling of being unwell)
• inflammation of the gums or bleeding gums
• red patches on the skin due to blood vessels breaking beneath the surface
• joint pain
• fatigue
• depression
• slow wound healing
• loosening of teeth