How Lemons are Good For Your Health
Excellent Source of (Daily Recommended):
- Vitamin C – 139%
A Source of:
- Vitamin B6 – 6%
- Thiamin – 4%
- Riboflavin – 3%
- Pantothenic Acid – 3%
Good Source of (Daily Recommended):
- Copper – 14%
A Source of:
- Calcium – 7%
- Potassium – 4%
- Iron – 4%
Also a Source of:
- Fiber – 20%
- Omega-6 Fatty Acids
- Antioxidants – D-limonene, Naringenin
How Lemons Prevent Chronic Disease
Lemons, like many fruits, prevent several chronic diseases that plague America today. Most notably, lemons help to prevent cancer, diabetes, and heart disease.
How Lemons Prevent Cancer
In general, fruit consumption is recommended for cancer prevention. Lemons are a great resource to incorporate into your diet to prevent various cancers.
The antioxidants found in high quantities in lemons help fight against oxidative stress and chronic inflammation in your body, which are two factors that often lead to cancer. Specifically, they help eliminate free radicals, which are small compounds that can damage your tissues when in excess. (2)
Further studies must be done to confirm these advantageous effects.
How Lemons Prevent Diabetes
Lemons can help prevent diabetes due to their rich fiber content. Specifically, lemons are rich in soluble fiber, which can help you feel fuller for an extended period . In turn, this can help you avoid blood-sugar spikes, overeating, weight gain, and type 2 diabetes. (5)
Also, some studies have shown that drinking hot water with lemon can provide you with necessary antioxidants, fiber content, and water to lose weight and prevent type 2 diabetes. However, more studies must be done on this combination to confirm these results. (6)
How Lemons Prevent Cardiovascular Diseases
Lemons are a great source of vitamin C. Vitamin C has been shown to reduce your risk of heart disease. (7)
Also, lemons are rich in fiber and antioxidants to help fight against stroke and heart disease. Specifically, they help lower your blood pressure and cholesterol. This is through the plant compounds found in lemons called hesperidin and diosmin. These compounds act to eliminate the bad LDL cholesterol and increase the amount of good HDL cholesterol. (8, 9)
This is essential for a healthy heart because it prevents the clumping together of the bad LDL cholesterol, so this cholesterol can’t block your blood vessels and cause atherosclerosis.
Lemons Promote a Number of Health Benefits
Lemons not only help to prevent diseases, but support and promote the function of several important systems in our bodies.
How Lemons Promote Digestion
As mentioned above, lemons have soluble fiber, which can help keep you fuller for an extended period and prevent you from overeating during meals. As a result, this can help improve your gut health and slow the digestion of sugars and starches. (10)
The primary fiber found in lemons is called pectin. It has been shown that pectin helps improve your digestive health and reduce your blood sugar levels. (11)
How Lemons Prevent Kidney Stones
Kidney stones typically form when waste products aren’t appropriately excreted, build up in your kidneys, and eventually crystallize, resulting in extreme and sometimes chronic pain.
It has been shown that citric acid can help prevent kidney stones by increasing urine pH levels and overall volume. This prevents waste products from accumulating and crystallizing. (12)
How Lemons Prevent Anemia
Lemons contain some iron, which is essential for preventing anemia. Anemia typically occurs when you don’t get enough iron from your diet, inhibiting blood cells from carrying oxygen from your lungs to the rest of your body. (13)
In addition to having iron, lemons help prevent anemia by improving absorption of iron from foods. The intake of iron can be enhanced by vitamin C and citric acid, as iron is better absorbed in an acidic environment. (14)