Known for adding flavor, freshness and acidity to drinks and foods, lemons are the most commonly used citrus fruits. Lemons are also used for garnish and flavoring desserts. They can be juiced, cut into wedges, rounds, or grated to make lemon zest. Whether you are using the juice or the zest, lemons are naturally low in calories and carbohydrates and available all year long.
Lemons contain several vitamins and minerals such as:
Vitamin C: An essential vitamin and antioxidant. It is important for immune function and skin health.
Potassium: A diet high in potassium can lower blood pressure levels and have positive effects on cardiovascular healt.
Vitamin B6: A group of related vitamins that are involved in converting food into energy.
Plant compounds in lemons, and other citrus fruit, may have beneficial effects on cancer, cardiovascular disease and inflammation.
THESE ARE THE MAIN COMPOUNDS FOUND IN LEMONS:
Citric acid: The most abundant organic acid in lemons, and may help prevent the formation of kidney stones.
Hesperidin: An antioxidant that may strenghten our blood vessels and prevent atherosclerosis.
Diosmin: An antioxidant that is used in some drugs that affect the circulatory system. It improves vascular muscle tone and reduces chronic inflammation in blood vessels.
Eriocitrin: An antioxidant that is found in lemon peel and juice.
D-Limonene: Found primarily in lemon peel. It is the main component of lemon essential oils, and responsible for the distinct smell of lemons. In isolation, it can help relieve heartburn and stomach reflux.
Many of the plant compounds in lemons are not found in high amounts in lemon juice, so it is recommended to eat the WHOLE LEMON for maximum benefit.
Health Benefits of Lemons
Citrus fruits, including lemons, have been associated with numerous health benefits. This is attributed to the vitamins and fiber content, as well as their powerful plant compounds.
Cardiovascular disease, including heart attacks and strokes, is the world’s most common cause of death. Intake of fruits high in vitamin C is linked to reduced cardiovascular disease. Low levels of vitamin C in the blood are also linked to increased risk of stroke, especially among those who are overweight or have high blood pressure.
Intake of isolated fibers from citrus fruits has been shown to decrease blood cholesterol levels, and the essential oils in lemons can protect LDL cholesterol particles from becoming oxidized. Recent studies on rats show that the plant compounds hesperidin and diosmin may have beneficial effects on some key risk factors for heart disease.
Prevention of Kidney Stones
The citric acid in lemons can increase urine volume, which may help prevent the formation of kidney stones. Some studies have shown that lemon juice and lemonade can be effective at preventing kidney stones , but other studies have found no effect.
Prevention of Anemia
Anemia is often caused by iron deficiency, and is most common in pre-menopausal women. Lemons contain small amounts of iron, but they are a great source of vitamin C and citric acid, which can increase the absorption of iron from other foods. Because lemons can enhance the absorption of iron from foods, they may help prevent anemia.
Lemons may help reduce the risk of many types of cancers, including breast cancer. This is mainly due to plant compounds like hesperidin and d-limonene. So, lemons may reduce the risk of heart disease and cancer, help protect against anemia and prevent the formation of kidney stones.
Many people drink lemon water, either hot or cold, a few times per day. The recipe is usually freshly squeezed juice from 1/2 – 1 lemon in a cup of water. Drinking water with freshly squeezed lemon may have some health benefits. Lemon water is a rich source of vitamin C and plant compounds, which can enhance immune function, protect against various diseases and increase the absorption of iron.
The citric acid in lemons decreases the risk of kidney stones by diluting urine and increasing urine output. Given that some pulp goes into the mix, the pectins in the pulp can promote satiety and feed the friendly bacteria in the gut, promoting good health and decreased risk of disease. To top things off, the lemon aroma derived from the essential oils in lemons, might decrease stress and improve mood. Lemonade should have similar health benefits, except for the added sugar that is often added to it. Added sugar can be very harmful when consumed in excess.So, drinking lemon water may decrease stress, enhance immune function, help prevent anemia, reduce the risk of kidney stones and help protect against several diseases.
Lemons are an effective cleaning product because of their ability to dissolve fat, as well as their refreshing aroma.
Lemons are generally well tolerated, but citrus fruit may cause allergic reactions in a minority of people. They may also cause contact allergy and skin irritation in people with dermatitis. Lemons are quite acidic, so eating them frequently may be harmful for dental health if the tooth enamel becomes damaged. So, lemons are usually well tolerated, but they may cause allergies or skin irritation in some people. Large amounts may be harmful for dental health.
Lemons are a refreshing fruit that are usually not eaten whole, but rather eaten in slices, or added to foods and beverages for their distinctive flavor. They are an excellent source of vitamin C, soluble fibers and plant compounds, all of which can provide health benefits. At the end of the day, lemons are a healthy food, and an excellent way to add flavor and aroma to meals.
Keto Lemon Poppyseed Mug Cake
2 tblsp lemon juice
3 Tbsp almond flour
1 tsp coconut flour
1 Tbsp xylitol +few drops liq stevia (sweeten to taste)
1/2 tsp baking powder
1/2 level tsp poppy seeds
1 Tbsp firm coconut oil or butter (melted)
1/4 tsp vanilla (optional)
1 egg (beaten well)
Mix the above together adding in egg last of all and blending further. Pour into greased microwave mug/s n cook in microwave minute or so till set and done. Do not overcook…keep opening, twice or thrice to check.