Strengthening your immune system and losing weight simultaneously has never been easier! With the constant consumption of lemon in the diet, the body healthily loses weight and benefits digestion.
All this is because citrus fruit is rich in vitamin C (ascorbic acid) and fibre. In addition, it is low in calories and carbohydrates. For example, the Tahiti type is the most caloric yet has only 32 kcal in 100 grams.
Speaking of the variety of lemons, Brazilians tend to consume four more frequently: Galician, Tahiti, cloves and Sicilian. But, according to nutritionist Lívia Nogueira, their benefits are very similar.
“Lemons are known for their high content of vitamin C. They are also sources of minerals such as calcium, potassium, phosphorus, and magnesium, among others”, explains the specialist.
Table of Contents
Lemon Benefits
The nutrients and benefits of this fruit are found both in the pulp and skin. The latter can also be used in juice, cake and mousse recipes.
Protect the cells
According to Nogueira, vitamin C is one of the most essential antioxidants we know. This action protects the cells, preventing unstable molecules from destroying the cell structure.
In this way, it can help prevent premature aging and various diseases such as cancer. But the vitamin doesn’t work alone to fight these effects.
“Limonene resides in the lemon peel, an anti-inflammatory and antioxidant compound. This compound is responsible for preventing cancer“, completes the nutritionist.
Strengthens the immune system
Another beneficial effect of ascorbic acid is the increased body production of white blood cells. For those who don’t know, these cells are responsible for fighting the development of harmful microorganisms.
In addition, this nutrient also improves antibody levels, so it is an excellent ally in strengthening the immune system, helping against colds and flu.
Allied in the control of hypertension
“A source of potassium, it is a great ally in controlling hypertension. Potassium helps in the elimination of sodium, helping to keep blood pressure levels under control“, says Lívia Nogueira
The fruit also works as a natural diuretic, reducing fluid retention and eliminating toxic substances or substances in excess in the body.
Helps in the treatment of anemia
Despite not being a source of iron, the fruit can help anemic patients. That’s because vitamin C improves the body’s absorption of this mineral.
Therefore, it is essential to reconcile the consumption of foods rich in iron, such as beans, meat and eggs, with natural products that are sources of vitamin C, such as lemon types.
Clean the blood
“Lemon, rich in citric acid and vitamin C, is a food that helps reduce acidity in the blood, making it alkaline. This helps to prevent inflammation processes in the body and uric acid accumulation, ” explains the nutritionist.
This citric acid also stimulates the action of liver enzymes, so the food is indicated to help digestion and detoxification processes.
It helps to lose weight
Lívia Nogueira justifies this benefit with the low calorie and carbohydrate composition, while there are good sources of dietary fibre in the fruit, especially in the skin.
For this reason, the food works “in reducing the absorption of sugars and fats, helping to increase satiety and reducing
appetite, a great ally in weight loss processes and diabetes treatment”, complements the nutritionist.
Take care of the skin.
Remember the antioxidant action mentioned at the beginning? So, it also works for the benefit of the skin, as by combating cell oxidation, the body can prevent premature aging.
“Vitamin C also helps produce collagen that gives skin elasticity and improves vigour.”
Improves digestion
Also, according to the nutrition professional, consuming water with lemon can stimulate bile production by the liver. This activity is significant in digestion and helps to combat symptoms such as heartburn and bloating.
“And because it is a source of vitamins and minerals, which help to expel toxins accumulated in the digestive tract, it provides a detox to the body,” mentions Lívia Nogueira.
Fight bacteria
Several bacteria are responsible for gastrointestinal infections, such as E. faecalis, S. aureus, S. Enteritidis and E. coli. But, according to a study by professionals at the Federal University of Rio Grande do Sul, lemons can combat all these microorganisms.
Recipes with this fruit
Recipes with this fruit
Lemon can be used as a seasoning or a main ingredient. Check out the nutritionist’s instructions below to enjoy all the benefits already mentioned!
Juice with peel and ginger
“Excellent juice to help detox and digest the body,” he teaches.
Ingredients
- One organic lemon
- ½ litre of water
- crushed ice
- Ginger chips.
Preparation mode
Eliminate the seeds and white filament of the lemon to remove the bitterness. Then blend all ingredients in a blender until smooth. Serve immediately.
Water with lemon
water with lemon
Ingredients
- 1 litre of water
- 1 Sicilian lemon cut into slices
- 1/2 medium ginger cut into slices.
Preparation mode
Place all ingredients together in a jar with a lid. Then refrigerate and let it sit for an hour. Then enjoy the flavour and benefits.
Tea
Lemon Tea
Ingredients
- 1 cup of water
- Sliced one lemon rind.
Preparation mode
Boil the water and add the fruit peels, as vitamin C is sensitive to high temperatures. Then cover the container and wait for up to 10 minutes, or the tea will be warm.
“The ginger, cinnamon, mint, cloves and garlic can be added to lemon tea to give more flavour and help detox and detoxification processes,” recommends Lívia Nogueira.
Types of Lemon and their main uses
Of the four existing types, only the Sicilian is the natural lemon. Galician and Tahiti are lime species, while cloves are a mixture of natural lemon and mandarin. Despite this, they are all taken and marketed like lemons.
Sicilian
“It has a thick, yellowish skin with an elongated shape. It’s not juicy like the other types, and its flavour is very acidic“, explains Lívia Nogueira.
The professional also says this type is an excellent choice for sauces and adds flavour to some dishes, such as lemon-based risottos.
Galician
The Galician is known for being very tasty with a rounded shape and thin pale green or orange skin.
Even though it is small, it is one of the most used in cooking, as it can be used in ice cream, sauces, spices, drinks, sweets and juices.
Tahiti
Few seeds and a lot of juiciness are the main characteristics of this fruit, which is sweeter and less acidic than the others. For all that, it is an excellent choice for lemonade and caipirinha.
“With a rounded shape and smooth, green rind, Tahiti lemon can be used outside the kitchen. It is often used to eliminate odours and to make home remedies“, informs the nutritionist.
Clove
This is the perfect variety for marinating meat or replacing vinegar in salads. All this is thanks to the taste and aroma of the cloves, which are two very striking factors. Despite not being very attractive, it is one of the juiciest.
Are there any side effects or contraindications?
“The consumption of lemon has no harm, but people who have excess iron in the body should be careful in consumption, as it helps in the absorption of iron in the body,” warns the nutrition specialist.
Lívia Nogueira advises people with tooth sensitivity to be careful with food, as the fruit increases this sensation. The professional recommends using a straw to consume lemon juice or flavoured water in these cases.
“Contrary to many people, lemon does not cause stomach pain. Lemon is an acidic fruit, but when consumed, it becomes alkaline in the body, not causing stomach pain due to its acidity content”, he explains.
Contraindications, however, are restricted to those allergic to the fruit. But even so, like any food, consumption should be done in moderation, as the nutritionist recommends.
Lemon Curiosities
- Contrary to what you might think, lemon is not the richest fruit in vitamin C; this position is occupied by acerola. The acid fruit is in 5th place, behind papaya, guava and cashew.
- The limonene present in the peel of this fruit can serve as a natural insecticide.
- No type of lemon should be applied to the skin, especially when exposure to the sun is later. This is because citrus fruits contain furocoumarins, agents responsible for dermatosis that causes reddened epidermal lesions. To get the benefits of lemon for the skin, consume fruit, juice, tea or water.
My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .
I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.