Nutrition Corner - Lemons
- 6D Living
- 13 minutes ago
- 2 min read
A great source of vitamin C and fiber, lemons contain many plant compounds, minerals, and essential oils. These yellow fruits also have many potential health benefits. Eating lemons helps to lower your risk of heart disease, cancer, anemia and kidney stones.
Nutritional information about Lemons
1/5 Cup Lemon - 100 Grams
Calories: 29
Water: 89%
Protein: 1.1 grams
Carbs: 9.3 grams
Sugar: 2.5 grams
Fiber: 2.8 grams
Fat: 0.3 grams
The main fiber in lemons is pectin. Soluble fibers like pectin can lower blood sugar levels by slowing down the digestion of sugar and starch. Given that some pulp goes into the juice, pectins in the pulp can promote fullness and feed the friendly bacteria in your gut, thereby promoting good health and decreased risk of disease.
Plant compounds in lemons and other citrus fruit may have beneficial effects on cancer, cardiovascular disease, and inflammation.
Citric acid
The most abundant organic acid in lemons, citric acid may help prevent the formation of kidney stones.
Hesperidin
This antioxidant may strengthen your blood vessels and prevent atherosclerosis — the buildup of fatty deposits (plaque) inside your arteries.
Diosmin
A powerful antioxidant, diosmin improves muscle tone and reduces chronic inflammation in your blood vessels.
Eriocitrin
This antioxidant is found in lemon peel and juice and seeks free radicals for destruction
D-limonene
Found primarily in the peel, d-limonene is the main component of lemon essential oils and responsible lemons’ distinct aroma. In isolation, it can relieve heartburn and stomach reflux.
Citric acid may help prevent kidney stones by increasing urine volume and increasing urine pH, creating a less favorable environment for kidney stone formation. Just a 1/2-cup (4 ounces or 125 ml) of lemon juice per day may provide enough citric acid to help prevent stone formation in people who have already had them. Lemons contain the highest citrate concentration of all citrus fruits. Citrate binds to calcium, which can help prevent kidney stones from forming.
Intake of fruits high in vitamin C is linked to reduced heart disease risk. Low levels of vitamin C in the blood are also associated with 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 (bad) cholesterol particles from becoming oxidized.
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 that causes pneumonia and blood infections.
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Be well
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