Content
The lemon is a citrus fruit widely used to season various dishes such as fish, seafood and chicken, as well as to prepare desserts, juices and vitamins. The lemon peel and its leaves contain essential oils that provide its characteristic smell.
This fruit is characterized by being rich in vitamin C, representing about 55% of the necessary daily amount of this vitamin, which acts as a powerful antioxidant and helps to improve the immune system, preventing diseases such as flu and colds. In addition, lemon also contains other antioxidants such as polyphenols, limonoids and caffeic acid, which have other health benefits.
Lemon, in addition to increasing the body's defenses, can have other health benefits, such as:
1. Favors weight loss
Lemon can help with weight loss, as it has few calories and is rich in fiber, in addition to helping to detoxify the body. In addition, it is believed that vitamin C could accelerate the oxidation process of fats, which may favor the weight loss process.
This fruit also helps to cleanse the taste buds, reducing the desire to eat sweet foods, in addition to having a diuretic effect, helping to combat fluid retention.
2. Prevents constipation
The lemon helps to stimulate the intestine because it is rich in fibers, which favors the passage of feces through the gastrointestinal tract, having a better effect when consumed with warm water while fasting.
3. Exerts gastroprotective effects
One of the active compounds in lemon is limonene, which has been shown to have anti-inflammatory and antimicrobial effects against the bacteria Helicobacter pylori, in addition to preventing the onset of stomach and duodenal ulcers.
4. Protects against infections
Due to limonene, lemon has antifungal and antibacterial properties that help fight diseases such as candidiasis, flu, colds and infection by other bacteria such as Staphylococcus aureus, Streptococcus pneumoniae and Moraxella catarrhalis.
5. Improves the appearance of the skin
Because it is rich in vitamin C, regular consumption of lemon promotes tissue regeneration and the formation of collagen, which is a structure that gives firmness and elasticity to the skin, accelerating the healing of wounds. In addition, it is rich in bioactive compounds with antioxidant properties, which prevent premature aging and the appearance of wrinkles.
6. Decreases blood pressure
Lemon could help regulate blood pressure, since it is rich in flavonoids that exert an inhibitory effect on vasoconstriction of arteries, relaxing blood vessels and thus improving blood flow. In addition, vitamin C has also been linked to a decrease in blood pressure.
7. Prevents anemia
Lemon helps prevent anemia because it contains vitamin C, which favors the absorption of iron at the intestinal level, especially iron from plant sources. For this, it is important to consume foods rich in this mineral in conjunction with a diet rich in vitamin C, including lemon.
8. Prevents kidney stones
The citric acid present in lemons could help prevent the formation of kidney stones, since the urine is less acidic. In addition, it has diuretic properties that also helps to prevent stone formation.
9. Prevents some types of cancer
Lemon contains several bioactive compounds such as limonoids and flavonoids that have anti-tumor, anti-inflammatory and antioxidant properties that prevent the formation of free radicals, induce apoptosis and inhibit cell proliferation.
10. Prevents acne
Due to the antimicrobial and anti-inflammatory property of lemon, it is possible to fight some bacteria that are related to the formation of acne.
Watch the following video and see how to enjoy the benefits of lemon:
Nutritional information of lemon
The following table indicates the nutritional composition for each 100 g of lemon:
Components | Lemon | Freshly made lemon juice |
Energy | 31 calories | 25 calories |
Water | 90.1 g | 91.7 g |
Protein | 0.5 g | 0.3 g |
Fat | 0.3 g | 0 g |
Carbohydrates | 1.9 g | 1.5 g |
Fibers | 2.1 g | 0 g |
Vitamin C | 55 mg | 56 mg |
Vitamin A | 2 mcg | 2 mcg |
Vitamin B1 | 0.04 mg | 0.03 mg |
Vitamin B2 | 0.02 mg | 0.01 mg |
Vitamin B3 | 0.2 mg | 0.2 mg |
Vitamin B6 | 0.07 mg | 0.05 mg |
Folates | 9 mcg | 13 mcg |
Calcium | 26 mg | 7 mg |
Magnesium | 9 mg | 7 mg |
Phosphor | 16 mg | 10 mg |
Potassium | 140 mg | 130 mg |
Iron | 0.5 mg | 0.2 mg |
It is important to mention that to obtain all the benefits mentioned above, lemon must be included in a balanced and healthy diet.
How to use
The best way to obtain all the benefits of the lemon is to use the juice, the pulp and the grated peel, the latter being important due to the fact that the essential oils of this fruit are found in the peel.
Lemon juice is important to be consumed cold and as soon as it is done, this is because 20% of vitamin C is lost after 8 hours, at room temperature, and 24 hours if in the refrigerator.
In the case of consuming lemon to prevent anemia, it is important to consume it together with other foods that are rich in iron, favoring the absorption of this mineral in the intestinal level. In the case of acne treatment, the ideal is to drink 1 glass of lemon juice every morning.
Because it is very versatile, lemon also has other less common applications, and can be used to remove fat from the sink or stove, also preventing the development of microorganisms due to its acidity.
In addition, lemon essential oil can be used in diffusers or air fresheners for aromatherapy, perfuming and purifying the air, especially in cases of respiratory infection. Its aroma can also help to improve mood, because when inhaled it stimulates norepinephrine, a neurotransmitter that has effects on the brain.
Recipes with lemon
Although sour, the lemon is a great ingredient to prepare delicious desserts and detox juices, as shown below:
1. Lemon juice with pear
This juice stimulates digestion and has a laxative effect that helps in the treatment of constipation, also helping to purify and detoxify the body.
Ingredients:
- 1 lemon juice;
- 1 pear cut into cubes;
- 2.5 cm of fresh ginger root;
- Half cucumber cut into cubes.
Preparation mode:
Beat all the ingredients in a blender and serve with some ice cubes. This can be drunk every day and preferably in the morning, on an empty stomach.
2. Tea with the lemon peel
This tea contains the essential oils of lemon that has a purifying effect, besides being delicious to take after a meal, for example.
Ingredients
- Half a glass of water
- 3 cm of lemon peel
Preparation mode
Boil the water and then add the lemon peel. Cover for a few minutes and then take, still warm, without sweetening.
3. Strawberry lemonade
Ingredients
- juice of 2 lemons
- 5 strawberries
- 1/2 cup of water
Preparation mode
Beat the ingredients in a blender and then take them without sweetening.
4. Lemon juice with orange
Ingredients
- 2 oranges
- 1 lemon
- 100 ml of sparkling water
Preparation mode
Squeeze the orange and lemon in a juicer and mix this natural juice with sparkling water and take it next. This is a great version of natural soda.
In addition, the lemon prevents the oxidation of other fruits, and can be added to other fruits such as apple, pear, banana or avocado, or even in the fruit salad, in order to prevent its oxidation.