What lemon is good for the body – 11 scientific facts
Lemon is a fairly popular fruit that contains a lot of valuable vitamins, macro– and microelements, polyphenols and isoflavonoids.
According to scientists, lemon is extremely useful for humans: it helps to reduce body weight, helps prevent anemia, prevents deadly pathologies from the cardiovascular and endocrine systems, and also reduces the risk of malignant neoplasms.
11 proven facts
Below are 11 scientifically proven benefits of lemon for the body.
1. Rich composition
Lemon saturates the body with various vitamins, antioxidant substances, as well as macro- and microelements. The table shows the composition per 100 grams of lemon:
| Name of the substance | Percentage of daily requirement |
| Vitamin C | 128% |
| Vitamin B6 | 5% |
| Vitamin B1 | 3% |
| Vitamin B2 | 5% |
| Vitamin B3 | 5% |
| Copper | 13% |
| Calcium | 6% |
| Potassium | 4% |
| Iron | 4% |
| Manganese | 3% |
It also contains a small amount of pantothenic acid and vitamin A.
Citrus has a low energy value – about 20 calories per 100 grams or 15-19 calories per 1 fruit.
2. Strengthening the immune system
1 lemon fully satisfies the daily need for vitamin C, which has a complex effect on the immune system, increases the body's resistance
to various pathogens.
Proven that lemon increases the activity of T-killers, accelerates the proliferation of lymphocytes and activates the immune response of the hypersensitive delayed type against the main pathogens of acute respiratory diseases.
Scientists from Finland revealed that the use of lemon during colds significantly relieves symptoms and accelerates the onset of full recovery.
Citrus is also useful for people whose immune system suffers during periods of extreme physical exertion.
3. Prevention of atherosclerosis
Atherosclerosis is a dangerous disease caused by dyslipidemia (an increase in total cholesterol and its atherogenic fractions – LDL, VLDL, TAG; a decrease in "useful" cholesterol – HDL).
It is this deviation that causes the development of coronary heart disease and myocardial infarction, chronic cerebral ischemia with subsequent extinction of all functions of the central nervous system, strokes.
American specialists installed that regular consumption of fruits rich in vitamin C provides reliable prevention of coronary heart disease.
According to the data Japanese scientists, lemon also prevents the development of stroke of any etiology.
Proven and a pronounced effect on dyslipidemia. Against the background of consuming only 1 tablespoon of lemon juice per day, there is a decrease in total cholesterol, LDL, TAG, and the concentration of HDL increases.
4. Lowering blood pressure
Japanese Studies demonstrate
that regular lemon consumption is associated with lower blood pressure than the average in the population. It is emphasized that the effect is achieved through a large number of mechanisms that have not been fully studied.
The described property is especially important for people suffering from hypertension or having a hereditary predisposition to it.
5. Lemon helps to lose weight
Lemon really helps in weight loss, which is especially important for obese patients. The effect is achieved through several mechanisms:
- Hunger quenching. Dietary Fiber contained in fruits expand in the stomach, causing its mechanical filling. As a result, the brain believes that the body has received a sufficient amount of food.
- Changes in fat metabolism. Proven that the inclusion of lemons in the diet slows down the deposition of fats in fat depots.
- Acceleration of fat oxidation. Lemon consumption related with increased activity of beta-oxidation of fats. As a result, adipose tissue cells are used more efficiently to generate energy.
- Anti-inflammatory effect. Adipose tissue under physiological conditions is in a state of chronic incessant inflammation. Substances contained in the fruit, depressing this process, which leads to an improvement in metabolic processes in adipocytes and a slowdown in the deposition of fats in the body.
Experiments on rodents also prove to be highly effective. Animals that received lemon peel extract had a lower weight gain.
6. Preventing the formation of "kidney stones"
Kidney stones or nephrolithiasis are a rather dangerous pathology in which small lumps form in the calyx–pelvic system (due to metabolic disorders), capable of completely obstructing the lumen of the urinary tract.
According to the data scientists from the USA, citric acid contained in lemon increases the acidity of urine, which is an important factor in the prevention of urolithiasis.
Proven that only 125 ml of lemon juice per day is enough to reduce the risk of kidney stones.
7. Preventing anemia
Iron deficiency anemia is quite common. Their cause may be both an alimentary iron deficiency, as well as severe chronic or infectious diseases, as well as chronic kidney disease, in which erythropoietin production decreases.
Lemons contain a small amount of iron, which has a high biological availability (well absorbed).
Regular inclusion of lemon in the diet after a few days leads to increase in hemoglobin levels in the blood and reticulocytic crisis (with severe anemia).
Lemon is also rich in vitamin C and citric acid. They it has a stimulating effect on the synthesis of red blood cells in bone marrow , preventing the manifestation of aplastic anemia.
8. Reducing the risk of developing cancer
According to scientists , any diet rich in vegetables and fruits is a fairly effective method of preventing malignant neoplasms in the body. However, lemon has a more pronounced effect compared to other products of plant origin.
Proven that the biologically active substances contained in this fruit are capable of killing cancer cells directly. Presumably , the action is associated with limonene, naringenine and D-limonene. For example, D-limonene inhibits the replication of malignant cells by inhibiting the assembly of new DNA molecules.
Japanese scientists discovered that lemon can prevent the malignant degeneration of cells of the lungs, colon and mucous membranes of the oral cavity.
9. Improved digestion
Lemons consist of about 10% soluble dietary fiber
and simple sugars. Fiber, to a greater extent, is represented by
pectin
.
Proven that soluble fiber is useful for Digestive improvements and maintaining the health of the intestinal wall in general. They also slow down the absorption of carbohydrates, which prevents sudden spikes in blood sugar after eating.
The use of lemons increases the efficiency of all of enzymes of the digestive system, the growth of beneficial representatives of the microflora is stimulated, and the prevention of a number of infectious and inflammatory diseases is ensured.
10. Improving the condition of the skin, nails, hair
Due to the high content of vitamin C, which is involved in the synthesis of collagen and stimulates the immune system, lemon has a wide range of beneficial qualities for skin, hair and nails.
Proven that it increases the elasticity of the skin and prevents the formation of wrinkles, accelerates the regeneration of damaged tissues (cuts, scratches), reduces the risk of infection of open wound surfaces. It is recommended to wipe the face with lemon or lime slices, or their juice.
Lemon also protects the skin from solar ultraviolet radiation.
Eating lemon inside and applying juice to the hair helps to eliminate dandruff, increase the strength of the hair.
11. Stress prevention
Japanese scientists have found that the aroma of lemon (coming from juice or essential oils based on it) has a pronounced sedative and general relaxing effect. There is a decrease in the severity of stress, an increase in interest in the world around us.
Also proven that lemon consumption increases the production of neurotransmitters – dopamine and serotonin, which increase the overall emotional background.
Harm and contraindications
Despite the large amount of medicinal properties, lemon can harm the body. It is not recommended to use it in the following conditions:
- Increased individual sensitivity. Allergic reactions to citrus fruits are usually pronounced and develop at lightning speed.
- Exacerbation of chronic or acute diseases of the digestive system. Lemon irritates the mucous membranes of the gastrointestinal tract and can worsen the course of gastritis, peptic ulcer of the stomach and duodenum, enteritis, etc. The fruit should not be consumed in autoimmune pathologies (Crohn's disease, ulcerative colitis).
- Dental diseases (caries). Citrus causes enamel destruction.
Use during pregnancy
Lemon can benefit the body of a pregnant woman and fetus.
It protects against infectious and inflammatory diseases by increasing immunity, prevents the development of pregnancy complications (miscarriage, fetal growth retardation).
It is noteworthy that the fruit is useful not only when consumed orally. Scientists proved that the smell of lemon reduces the severity of nausea and vomiting during toxicosis, promotes physical and mental relaxation, which is extremely important during the bearing of an unborn child.
Citrus should be introduced into the diet gradually – starting from 20-30 grams per day. It is advisable to consult with a specialist to exclude the presence of contraindications.
Answers to popular questions
Interesting questions are discussed below:
- Properties of lemon water. Lemon water is an infusion based on lemon. It normalizes the digestive system, reduces the severity of inflammatory processes, promotes weight loss, and increases immunity. To prepare it, pour hot water (about 60-70 degrees) 1-2 circles of lemon and let the composition stand for about 15 minutes. Take 100 ml 1-2 times a day, always after meals.
- Is lemon juice healthy? Yes! The juice contains a similar set of valuable nutrients as the lemon itself. However, the negative effect on the mucous membranes of the oral cavity and digestive tube is several times more pronounced. It is recommended to consume no more than 5-10 tsp per day, necessarily after meals.
- Is it possible to add it to hot tea? Yes! Lemon increases the antioxidant effect of black tea by 3-4 times, green tea by 7 times! In order for lemon not to lose its beneficial properties and retain vitamins (especially vitamin C), it is recommended to add it at a tea temperature of no more than 65 degrees. The duration of brewing is no more than 15-20 minutes.
- Application of the peel. Lemon peel is rich in polyphenols, flavonoids and essential oils. It helps to prevent a number of malignant diseases, strengthens the immune system, accelerates the breakdown of adipose tissue. It is recommended to grind the lemon peel beforehand. Then it can be added to tea or confectionery.
- Application of bones. Lemon seeds have a higher content of vitamin C (2 times more). They also contain salicylic acid, which has analgesic and anti-inflammatory effects. Lemon seeds need to be crushed (mortar or blender), this will significantly increase bioavailability. Take no more than 1-2 tsp per day in order to relieve pain, detoxification or reduce body temperature.
Conclusion
- Thus, lemon is rich in vitamin C, vegetable fiber and a number of other equally important plant compounds.
- Its regular use helps to reduce body weight, prevent malignant neoplasms, increases the body's resistance to various external pathogens and improves the course of infectious and inflammatory diseases.
- Lemon also prevents the development of pathologies from the cardiovascular and endocrine systems, provides prevention of urolithiasis and anemia.
- Despite all the benefits, citrus has a certain list of contraindications that must be taken into account.
