Lemon - Harm and Benefits For Health

 Lemon - Harm and Benefits for Health

What Are Lemons?

Lemons are popular around the world for their signature complex sour flavor. The yellow, oval-shaped citrus fruit grows on flowering evergreen trees and is cultivated commercially and in backyard gardens around the world. Lemons thrive in mild, warm climates like Mexico, California, and India, and are used to add brightness and depth to all kinds of sweet and savory food and beverages. The fruit is harvested for its juice and peel, and oil expressed from the peel can be used on its own as an essential oil, or used in cleaning products.  

Lemon Varieties

Nearly all lemon varieties sold in North America are either Eureka or Lisbon. These lemons are so similar—medium-sized, oval, bright yellow inside and out, few seeds, and a bright tangy flavor—that consumers can't tell them apart. If you're buying a lemon at the supermarket, you're buying one of these two varieties. 

Meyer lemons, a cross between a lemon and a mandarin orange, are available at some specialty markets in the wintertime. These lemons have a thin, deep orange-yellow peel, are smooth rather than bumpy, and have sweet, floral, citrusy juice and flesh.

How to Cook With Lemons

Wash and dry lemons before using in order to remove the outer layer of wax typically sprayed on their surface before shipping. What you do next will depend on your recipe instructions. If it calls for lemon zest, leave the lemon whole and use a zester or extra-fine grater to remove the peel, taking care to only remove the outermost layer and avoid the bitter white pith. You can also remove the peel with a sharp paring knife or vegetable peeler, and use whole or minced. 

If the recipe calls for lemon juice, cut the lemon in half with the stem end on one side and the pointy end on the other (across the segments). Use a citrus reamer or juicer to extract the juice, or simply squeeze using your hand. Note that you'll also end up with a little pith and some seeds this way, so you may need to strain your juice. 

Lemon juice can be used raw in desserts, savory dishes, and drinks, or cooked into recipes. Wedges and slices are often served with seafood and as a garnish for beverages, to be squeezed over the top for an extra kick of lemon flavor.

How to Store Lemons

Lemons will be juiciest when stored at room temperature. If you plan to keep them longer than a few days, store in a zip-top plastic bag in the crisper drawer in the fridge. Lemons can last for up to a month this way, but let them warm to room temperature before juicing for best results. 

Lemon juice can be frozen for use later. Simply freeze in an airtight container or, for ease of use, freeze in an ice cube tray. Once frozen, transfer to a zip-top bag and defrost a cube or two at a time. Lemon zest can also be frozen (large pieces of peel work best), but don't freeze whole lemons. 

Another popular way to store this fruit is to make preserved lemons. Combine sliced lemons with salt and sugar in a jar, and leave to sit until tenderized. They will last for at least six months in the fridge and are a popular ingredient in Moroccan cuisine. Pair with poultry for tender, juicy, flavorful results.

Lemon - Harm For Health

Is Lemon Juice Bad For Your Bones?

Lemon juice is generally considered good for health when consumed as one of the first drinks in the morning. It is even credited with aiding weight loss and detoxifying the system. But are there any side-effects of the drink? Consultant Nutritionist Dr. Sunil Kumar says, "There are no scientific studies of any sort that say lemon juice is bad for health." She went on to explain that due to the presence of vitamin C and anti-inflammatory properties, some believe that it may help improve arthritis, but the belief that lemon juice may harm the bones is, according to her, unfounded.

Potential Risks of Lemon Juice

Because lemon juice has such potent ingredients, you should consult with your doctor before taking it or any other supplement. Consider the following before drinking lemon juice:

 Citrus Allergies

If you’re allergic to grass pollen or other citrus fruits like oranges, grapefruit, or limes, you may also be allergic to lemons. The most common reactions are itching, burning, or swelling of the mouth and throat. Some people can experience headaches or gastrointestinal distress. 

May Erode Dental Enamel

There have been cases of dental erosion in people who consume lemon juice in large amounts. The natural acids found in lemon juice can erode dental enamel if consumed too frequently. 

Can Cause Migraines

Lemon juice is high in tyramine. If you are sensitive to tyramine, drinking lemon juice can trigger migraine headaches.

Side effects of lemon water

Lemon water is generally safe to drink, but there are a few potential side effects to be aware of. 

Lemon contains citric acid, which may erode Trusted Source tooth enamel over the long term. To limit the risk, drink lemon water through a straw, and rinse your mouth with plain water afterward. 

Additionally, citrus fruits like are known to increase gastric acid production, and they may cause heartburn Trusted Source in some people.

Lemon - Benefits For Health

Lemon Juice: What Are The Health Benefits?

The lemon’s exact origin is unknown, but documented evidence of its value goes back almost 2,000 years. The lemon tree, a type of citrus plant, is grown in subtropical and tropical areas. Most lemons are grown in Mediterranean countries, California, and Florida, which provide supermarkets with fresh lemons year-round. 

Lemon juice has a myriad of uses, from culinary to medicinal. Lemons are used in desserts, beverages, and as a garnish for meat and fish dishes. Lemon juice is a natural cleaner and stain remover. Lemon oil provides the fragrance for perfumes, soaps, and skin creams. 

Lemon juice has been used medicinally for hundreds of years. People have used lemon juice for virus prevention and have mixed it with honey and ginger as an effective cold treatment. Antibacterial compounds in lemons can cure mouth infections like gingivitis and act as a laxative in the digestive system.

Nutrition Information

One tablespoon of lemon juice contains: 

·         Calories: 3

·         Protein: 0 grams

·         Fat: 0 grams

·         Carbohydrates: 1 gram

·         Fiber: 0 grams

·         Sugar: 0 grams

Lemon juice is an excellent source of Vitamin C. Studies have shown that Vitamin C is a vital nutrient in preventing many modern diseases. Vitamin C is essential in bone formation, connective tissue repair, and gum health. It also helps the immune system fight infections and protects against free radical damage of cells. Researchers have found that vitamin C treatment helps prevent atherosclerosis by strengthening artery walls, and is useful in treating infertility and neurological disorders like Alzheimer’s.

Potential Health Benefits of Lemon Juice

Lemon juice is a rich source of beneficial phytochemicals and has multiple health-promoting effects. Research has found several potential health benefits to drinking lemon juice:

Antibacterial Effects

Lemon juice has antibacterial and antifungal properties. The plant compounds in lemon juice concentrate effectively inhibited the growth of salmonella, staphylococcus, and candida infections in one study. It was also effective against one particular antibiotic-resistant bacteria, which causes pneumonia and blood infections. 

Lower Blood Pressure

Japanese researchers looked at a possible relationship between lemon juice consumption and blood pressure. They found an inverse relationship, meaning the more lemon juice a test subject ingested, the lower the their blood pressure. More research is needed to determine why lemon juice compounds may lower blood pressure.

Cancer Prevention

Lemon juice is a valuable source of flavonoids that help protect against cancer. These flavonoids have antioxidant properties and interfere with cancer development and spread. In one study, lemon juice was particularly effective in inhibiting the growth of leukemia cells. 

Cancer Treatment

Lemon juice could prove useful in the treatment of certain cancers as it has been shown to suppress tumor growth. Researchers have discovered that lemon-derived cell messaging agents inhibit cell-reproduction and activate cancer cell death. 

What are the benefits of drinking lemon water?

Lemon water is all the rage these days.

Many restaurants serve it routinely, and some people start their day with lemon water instead of coffee or tea. There’s no doubt lemons are great for adding citrus flavor to food and drinks, but are there any benefits to adding lemon juice to your water? 

Much of the evidence supporting lemon water’s health benefits is anecdotal. 

While lemons contain nutrients, like vitamin C and antioxidants, the nutritional value of a glass of lemon water depends on how much lemon juice it contains. 

A glass of lemon water containing one 48 gram lemon, squeezed, contains:Trusted Source 

• 10.6 calories
• 18.6 milligrams (mg) of vitamin C, or 21% of the Daily value (DV)
• 9.6 micrograms (mcg) of folate, or 2% of the DV
• 49.4 mg of potassium, or 1% of the DV
• 0.038 mg of iron, or < 1% of the DV
• 0.01 mg of vitamin B-1, or 1% of the DV
• 0.01 mg of vitamin B-2, or 1% of the DV
• 0.06 mg of vitamin B-5, or 1% of the DV

Here’s how your body may benefit.

Promotes hydration

Making sure you’re drinking enough water every day is crucial Trusted Source for overall health — but not everyone likes the taste of plain water. Using lemon juice to add some flavor to your water may help you drink more. 

Drinking water helps prevents dehydration, a condition that can cause: 

·         brain fog

·         mood changes

·         overheating

·         constipation

·         kidney stones

According to the Institute of Medicine, general guidelines say women should get at least 91 ounces of water per day and men should get at least 125 ounces. This includes water from food and drinks.

Good source of Vitamin C

Citrus fruits like lemons contain vitamin C, a primary antioxidant that helps protect cells from damaging free radicals. 

On top of that, vitamin C also plays a role in helping your body synthesize collagen, absorb iron, and produce hormones. 

Additionally, not consuming enough vitamin C may cause symptoms, like: 

·         increased susceptibility to infections

·         dryness of the mouth and eyes

·         dry skin

·         fatigue

·         insomnia

·         loosening of teeth

While lemons don’t top the list of citrus fruits high in vitamin C, they’re still a good source. 

Squeezing the juice of a 48-gram lemon into a glass of water will provide you with 21% of the DV of vitamin C.

Protecting Against Anemia

Iron deficient anemia is very common, but lemons are a good source of iron. This can improve your absorption intake of iron, preventing you from getting anemia. You can also improve your absorption by consuming vitamin C and citric acid, which lemons are very high in as well.

May support weight loss

Drinking lemon water may help you increase your water intake, which is often recommended Trusted Source as a weight-loss strategy. However, there’s limited evidence to justify this. 

In a 2018 study Trusted Source, researchers found that participants who were instructed to drink water before eating a test meal ate less food than when they were instructed to eat the test meal without “pre-loading” with water.  

When participants drank water before eating a test meal, they did not feel significantly less satiated, despite eating less food. 

The study’s authors concluded that pre-meal water consumption may be an effective weight-loss strategy, although the mechanism of action is unknown.

Easy alternative to sugary drinks

Sugar-sweetened beverages — like juice, soda, sports drinks, sweetened water, and energy drinks — are the leading Trusted Source source of added sugars in the American diet. 

Regularly drinking these beverages is associated with a range of health conditions, including:

 

·         weight gain

·         obesity

·         type 2 diabetes

·         heart disease

·         kidney disease

·         liver disease

·         tooth decay

·         cavities

·         gout

If you regularly reach for sweetened, fruit-flavored beverages to quench your thirst, switching to lemon water could help you cut back on sugar without sacrificing flavor.

Citric acid helps prevent kidney stones

The citric acid in lemons may help prevent kidney stones. Citrate, a component of citric acid, paradoxically makes urine less acidic and may even break up small stones. 

Lemon juice contains citric acid, however large amounts may be needed to increase your urine’s pH. 

The National Kidney Foundation suggests mixing 4 oz of lemon juice concentrate with water as a complementary dietary remedy alongside other medication for kidney stone prevention.

May aid digestion

Drinking lemon water before meals may help promote and improve digestion. That’s because the citric acid found in lemon juice has been shown Trusted Source to boost gastric acid secretion, a digestive fluid produced in the stomach that enables your body to break down and digest food. 

In a 2021 study, participants drank 300 mL of either water or lemon water prior to eating meals for 4 weeks. The researchers collected stool samples before and after the test period and participants’ intestinal microbiota were analyzed. 

The study’s authors found that pre-meal intake of lemon water appeared to promote digestion and peristalsis, or the wave-like contractions Trusted Source that help move food through the digestive tract. However, more large-scale studies are needed to fully understand the effects of lemon water on digestion.

How to make lemon water

To make lemon water, squeeze half a lemon into 8 ounces of warm or cold water. 

You can infuse more flavors or a health boost by adding: 

·         a few springs of mint

·         a teaspoon of maple syrup or raw honey

·         a slice of fresh ginger

·         a dash of cinnamon

·         a sprinkle of turmeric

You can also add slices of other fresh produce, such as limes, oranges, or cucumber slices. Always wash them well before slicing.

Having lemon ice cubes on hand is a great way to add lemon to your water fast. Simply squeeze fresh lemon juice into ice cube trays and freeze. Drop a few cubes into a glass of cold or warm water as needed. 

You can start your morning with a mug of warm lemon water, and keep a pitcher of water infused with a few sliced lemons in your refrigerator to drink throughout the day.

The takeaway

Lemon water is a refreshing drink and an easy way to add a little extra vitamin C and antioxidants into your diet. Adding a splash of lemon to your water may make water more appealing to drink, which could help you cut back on drinking sugary sports drinks and juices. 

While more research is needed, lemon water may help improve digestion and even support weight loss

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