Health Benefits of Lemons

During the scorching heat of summer, a glass of chilled lemonade surely provides a lot of relief. A small quantity of lemon juice elevates the taste of maximum dishes and beverages. It is seldom consumed as a whole fruit due to its strong sour taste. Consuming lemons in the correct proportion every day can boost vitamin C in one's body. A deficiency of vitamin C can lead to a disease called scurvy.

You must have heard about drinking lemon water every day to boost your immunity and also manage weight. Wish to know more about the health benefits of lemon? Read along.

The health benefits of lemons are given below. However, individuals should remember to consume it only in healthy proportions.

1. Supports Healthy Heart

Lemons are a good source of antioxidants and vitamin C, which are extremely beneficial for heart health and help prevent stroke and heart diseases. Apart from that, lemon has few fibres present, which significantly reduces risk factors for heart diseases.

According to a few studies, regular consumption of lemon juice can help reduce high blood pressure. This is so because lemons contain two-plant compounds, diosmin and hesperidin, good for lowering cholesterol.

2. Boost Immunity

Lemons consist of antioxidants and vitamin C, which are major immunity boosters. These antioxidants help protect the body against germs causing the common cold and flu. To get relief from cough and cold, a glass of hot lemon water and a spoonful of honey can do wonders.

3. Helps in Weight Management

Lemon contains a compound called pectin, which is a fibre that expands after ingestion, making one feel full for a longer period. A glass of lukewarm water with a fully squeezed lemon and a tablespoon of honey is a magic drink for weight loss. Since pectin is present in the lemon pulp, consuming a whole lemon is important. A few studies on animals have also revealed that antioxidants present in lemons help in overall weight management.

4. Help in Oral Disorders

Lemons are a rich source of vitamin C and can essentially improve teeth and gum health. In addition, it can help prevent scurvy, a disease caused due to lack of vitamin C. Scurvy can result in bleeding and swollen gums. Furthermore, lemon juice, if applied to the direct area of a toothache, can act as a painkiller and also reduce inflammation.

5. Improves Digestion

According to Ayurveda, starting the day with a glass of lemon juice with its pulp can kick-start one's digestion process. This is because lemons have soluble fibres, improving digestion and regulating bowel movements. The main fibre present in lemons, named pectin, improves gut health by increasing the digestion rate of starch and sugar.

6. Benefits Skin

Lemons are filled with vitamin C, which is great for producing collagen. Collagen is a substitute which makes skin more youthful, plump and radiant. It also reduces fine lines present in one’s skin and makes skin clear.

7. Reduces the Risk of Cancer

Studies on animals suggest that limonene and naringenin, which are compounds present in a lemon, have anti-cancer properties. Besides, lemon juice and lemon are a rich source of vitamin C and contain antioxidants which help fight against deadly diseases like cancer.

8. Prevent Kidney Stone

Lemons and lemon juice have high levels of citric acid present in them, which help improve urinary citrate levels without changing the total urinary volume. According to a few studies, lemon juice concentrate or lemonade can form urinary citrate, thereby preventing kidney stones.

9. Keeps Hypertension in Check

Individuals who consume lemons on a daily basis, along with a brisk walk of 30-60 minutes, show reduced signs of hypertension. Daily intake of lemons with basic exercise or walking can keep a check on the high blood pressure of individuals, says a study published in the Journal of Nutrition and Metabolism.

10. Good for Hair

Lemons contain high amounts of vitamin C, generating collagen and improving hair growth by stimulating hair follicles. Individuals suffering from hair loss can mix two tablespoons of lemon juice and aloe vera gel and apply it to their scalp 30 minutes before taking a bath. Then, they can remove it with a gentle hair cleanser and this way. Lemons can also improve hair growth.

11. Provides Relief During Throat Infection

Doctors often recommend lemon cough drops to patients suffering from a throat infection. This is because lemons are filled with antibacterial properties, which reduce the bacterial effects and provide relief during a throat infection.

12. Prevent Anaemia

Anaemia is often caused due to iron deficiency and is common among pre-menopausal women. Although lemons contain small amounts of iron, they are rich in vitamin C and citric acid, which can help the body absorb iron from other foods. Thus, they can help prevent anaemia.

Lemons are highly nutritious, and a pinch of lemon surely enhances the taste of several food items. Here are a few ways one can add lemons to their daily diet.

• Individuals can start their day with a glass of lukewarm water and lemon juice and a tablespoon of honey.
• Lemon tea is a delicious way of making tea and can even boost weight loss. Pinching a teaspoon of black salt can add all the magic.
• One can squeeze the lemon juice into vegetable salads.
• Individuals can also add a few drops of lemon juice to roasted vegetables, especially corn and also to roasted chicken.
• One can even use lemon juice to marinate chicken.
• Individuals can even try making new dishes like lemon rice and honey lemon chicken.
• To get relief from the scorching summer heat, one can prepare a glass of lemonade to feel energised instantly.

As the famous saying goes, more is not always better. Similarly, consuming too many lemons can have several health hazards. Thus, a good recommendation would be to make a considerate amount of lemons in one’s daily diet. A few risks associated with consuming too many lemons are listed below.

• Consuming too many citrus fruits or citrus fruit juices can cause tooth decay and damage tooth enamel in the long run.
• Moreover, it might also worsen and irritate mouth sores and ulcers. According to the American Dental Association, one should always drink plenty of water after having acidic fruits or juices.
• Having too many lemons can also trigger acid reflux or heartburn in some individuals.
• Consuming too much lemon juice can slow down the digestion process, thereby causing stomach pain and stomach upset.

Although there are plenty of benefits of eating lemons, like providing a boost of immunity and keeping weight in check, there are a few side effects of consuming too many lemons as well. A few are listed below.

• As mentioned earlier, lemon juice is highly acidic, and consuming too much lemon juice can cause tooth decay. So, if you suffer from oral problems, it will be best to avoid them.
• Lemon juice is only recommended for people with oily skin. So, it will be best to avoid it, if you have dry skin. This is because continuous consumption of lemon juice can result in dry/flaky skin.
• Consumption of too much lemon juice can also cause dehydration since it flushes out the toxins from one's body. This results in the lemon enlarging one's bladder and causing too many bathroom visits. So, if you have bladder-related complications, it would be best to seek advice from a medical professional first.
• People with gastroesophageal reflux disease should avoid lemons, says the International Foundation for Gastrointestinal Disorders. Instead, they can consume berries, apricots, apples, or pears as a safe option.  

To sum it up, this is all for the health benefits of lemons. Consuming a considerate amount of lemon on a daily basis can help individuals increase their immunity and get their daily dose of vitamin C. It is good for skin and hair and also helps in weight management. However, consuming it in large amounts is not suitable and should be avoided.