The all-rounder citrusy fruit– Lemon is more than just a refreshing drink in the summer or a rangy garnishing to the culinary and mocktails. This fruit is hidden with so many benefits for an individual but it goes unnoticed in the citrusy realm of health. Today, we will unravel each of them, so you can also benefit from the bright yellow fruit lemon.
Tangy Magic – 10 Benefits of Lemon in Diet
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Supporter for Heart
There are too many people suffering from heart issues, even those people who do not indulge in health-hazarding habits. But our fragile yet not-so-fragile heart requires the support of certain nutrients that would boost its activity and prevent any kind of heart disease and stroke. Lemon is the one here that has two most important nutrients vitamin C and antioxidants. There are also some amount of fibers in lemon that eventually help to lower the risk factors of heart disease significantly.
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Improves Bowel Movement
Among the 10% of carbs mostly present in the form of soluble fibers in lemon, pectin is the primary fiber that is the source of various health benefits including improving bowel movement. It is found in research that soluble fibers in lemon can enhance an individual’s gut health and slow down the digestion of sugars & starches eventually leading to reduced or balanced blood sugar levels. The fiber of the lemon is found in its pulp and hence it is recommended to drink the lemon juice with the pulp to get the benefit of improved digestion.
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Maintains Healthy Weight
The primary fiber of lemon, pectin, along with its role in improving gut health, also aids in maintaining a healthy weight. It is supposed that after consuming the lemon juice along with the pulp, the fiber pectin expands in the stomach making you feel full. This way, there’ll be fewer chances of snacking on other unhealthy foods in the meantime of lunch or dinner. You can add a squeezed lemon in the lukewarm water with one tablespoon of honey every morning on an empty stomach to see visible changes eventually.
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Prevents Kidney Stones
The painful kidney stones are caused by the deposition of chemicals in the body which results in concentrated urine. This can cause minerals to supersaturate and form kidney stones. One of the main reasons is also the low intake of fluids. It has been found that people who have already suffered due to kidney stones have a chance of getting them repeatedly if not treated promptly.
Studies have shown that citric acid that can be found in lemon increases the urine pH and volume which eventually creates an unfavorable environment for the formation of kidney stones. Although there is still more research to be done few of them do recommend that drinking just a half cup of lemon juice per day can provide adequate citric acid to the body.
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Wards off Anemia
Anemia is quite a common disease among people who don’t consume enough iron front their day-to-day foods. Researchers have found that lemons do contain some iron and the primary action of that iron is to improve the absorption of the iron that is consumed with plant-based foods. It is because, there is easy absorption of iron from meat, chicken and fish while iron from plant-based is not. To enhance the same, a source of vitamin C and citric acid– lemon is used to support the absorption of iron from plant-based foods.
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Reduces Cancer Risk
In certain test-tube studies, it was observed that there are many compounds of lemon that kill cancer cells, however, more research needs to be done in order to confirm the effect on human bodies. But still, some researchers advise that limonene and naringenin– the plant compounds in the lemons have anti-cancer effects.
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Improves Oral Disorders
In the 1700s, Scottish Physician James Lind confirmed the benefits of lemons for treating an oral disorder called scurvy– a condition that is caused due to low levels of Vitamin C. Hence, most of the time we are said to consume food items that contain vitamin C to maintain the health of teeth & gums. They may also help in reducing the inflammation that is often associated with scurvy. Doctors do recommend taking lemon juice with enough water so that it can reduce the excess acidity of the lemon that might erode tooth enamel and result in cavities.
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Great for Glowing Skin
Vitamin C is known to generate collagen inside the body which is a primary element to maintain youthful skin in an individual. But with age, the collagen stimulation begins to reduce, and hence lemon is considered as a power-packed fruit. Vitamin C is a powerful antioxidant that prevents cell damage caused due to oxidative stress and keeps the power to improve skin health. Drinking a glass of lemon juice per day will help to improve the complexion by slowing the signs of aging.
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Fights Infections
Vitamin C is known to contribute to the defense of the immune system to help the body fight infections. Lemons contain flavonoids– antioxidants that fight free radicals, pose anti-inflammatory effects and can reduce risks of brain & other degenerative diseases. One lemon with an adequate amount of water to balance its acidity as a part of daily diet will boost the immune system and keep the body at bay from infections.
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Reduced Risk of Diabetes
Lemon also contains a natural compound– hesperidin that has been shown to lower blood sugar levels which eventually reduces your risk of diabetes. The citrus fruit also has a plant compound known as diosmin which works along with hesperidin to reduce blood cholesterols.
Best Way To Consume Lemon
You can enjoy the benefits of lemon in your diet in these 7 varied ways:
- With Lukewarm Water & Honey
Add lemon to lukewarm water with 1 tablespoon of honey. Drink it every morning on an empty stomach.
- Part of Tea
Have it as a lemon tea beverage. Just add a few drops or one squeeze of lemon to your tea. Have this 2-3 times per day.
- As a Healthy Dressing
Add the citrus benefits to other healthy foods such as salad as a dressing which will further enhance the taste along with serving you with ample benefits.
- With Healthy Diet
If you are indulging in a healthy diet of boiled or roasted veggies or chicken, then add a few squeezes of lemon to the same as per your taste.
- In Marination
You can also use the lemon at the time of marinating the meat.
- With Rice
You can simply add the lemon to your rice while it’s cooking, which will additionally prevent the sticking of grains– both in the utensil and to each other.
- As Juice
Everyone’s favorite drink on a hot summer day. Drink this as lemon juice anytime and in any season which will additionally cool your body down.
Conclusion
By adding lemon to your diet, you are helping your body in many ways. If you want to make real changes to your diet and body’s health mechanisms, this is the cue for you to start now. Indulge in a healthy diet with citrusy fruit and consult with the doctor if you are using it for any medical treatment to not be the prey to its side effects. Don’t forget to bring your loved ones on this healthy journey too. Have a happy zestful life!