Lemon sour fruit, benefits and properties

The lemon (Citrus limon) well known for its medicinal properties, thanks to the multitude of beneficial health properties attributed to him.

Due to its availability and its properties, lemon is a food of great help to enjoy good health. It is also a fruit rich in vitamins and minerals, in which vitamin C stands out.

What is lemon?

Lemon is one of the citrus fruits with similar characteristics to orange or grapefruit and is present in many of the kitchens around the world.

This wonderful citrus fruit is the fruit of the lemon tree. In addition, it is edible, oval in shape, with yellow or green skin and pulp divided into segments. Also, it has an acidic and very aromatic flavor.

Origin of the lemon

In the first place, we know that it is native to the Asian continent, more specifically in the area that includes the southeast of India, the north of Burma and China .

This fruit probably went unnoticed by Greeks and Romans. Later, we know that it did not enter the West until after the Muslim conquest of the Iberian Peninsula. Finally, its cultivation spread throughout the Mediterranean. For this reason, the word ” lemon ” comes from the Arabic term ” laymún “.

These fruits became essential in the long-duration voyages of the ships of the 18th century. It seems that the sailors consumed it in large quantities to reinforce their defenses and protect them from the scurvy that was so widespread at the time.

Where is lemon grown?

In Spain, the large production is mainly centered in the eastern Mediterranean area, which due to its climate is ideal for the cultivation of this fruit.

It entered America in the 16th century , at the time of Spanish colonization during the second voyage of Christopher Columbus . It was cultivated for the first time in Haiti and obtaining good adaptation results.

Currently, the largest lemon producer globally is India followed by Mexico , mainland China, Argentina and Brazil. Likewise, Spain and Turkey are the main suppliers to Europe.

How do you eat lemon?

Likewise, thanks to its acidic flavor, it is widely used in drinks and as an ingredient in different recipes for meals and desserts that we usually eat . Above all, it is used for its refreshing taste and unmistakable aroma.

In summer the body asks us to drink fluids and we find lemon a good ally to combat the heat . We can drink it with water or in sugary juice or lemonade, which in addition to being very refreshing, is a delicious drink.

Lemon season

There are several varieties of lemon. The best known are the Fino, Betera, Verna and Bétera varieties.

Lemon season can vary depending on the variety in question. Therefore, we have lemon in season practically throughout the year.

The lemon tree bloom blooms throughout the year. For this reason we can collect the fruits in a staggered way. However, in the Iberian Peninsula we have a Mediterranean climate where the highest production occurs during autumn, winter and spring, being much more limited in summer due to the dryness of the climate and the lack of rainfall at this time.

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You can check the calendar of the  fruit season  to be able to consume these foods at their most optimal moment. In addition, when they are in season they provide us with  more benefits for our health, they have a better aroma and are tastier , among other advantages.

Lemon properties

Lemons have approximately 50 mg of vitamin C per 100 grams. Actually, it is more than enough for our needs of this vitamin.

In addition, lemon contains potassium, which is a fundamental mineral for muscle synthesis. Its presence is also important in the production of proteins and for energy production processes.

Average nutritional value per 100 grams of lemon

Energy27,66 kcal
Carbohydrates3,16 g
Protein0,69 g
Fiber4,7 g
Fats0,3 g
Sodium1,9 mg
Football11 mg
Iron0,45 mg
Match16 mg
Potassium170 mg
Vit. THE0,06 mg
White. B10,05 mg
White. B20,02 mg
Vit. B30,27 mg
Lives. VS51 mg

Lemon benefits

Vitamin C is water-soluble, that is, it dissolves in water. For this reason, the excess amounts are eliminated from the body through the urine. As a consequence, we need to consume them constantly through lemon.

Also, through other foods as rich in vitamin C such as orange , guava , kiwi , papaya . In the same way, we can get this vitamin in several vegetables such as parsley, red pepper, Brussels sprouts, broccoli and the fennel bulb mainly.

Lemon is an acidic fruit richer in vitamin C, which makes it an essential breath in our diet and to have a healthy life. In addition, they contain various plant nutrients that are beneficial for lowering cholesterol.

In 100 ml of homemade lemon juice it provides approximately 62% of the daily vitamin C needs.

Rich in vitamin C

It is essential when it comes to healing wounds and forming tissue that helps heal as we have already discussed. It is an ideal antioxidant to maintain healthy skin.

Helps prevent heart disease as ascorbic acid can lower cholesterol which prevents fat from adhering to blood vessels, reducing the possibility of heart attacks.

In the same way, it helps the absorption of iron .

Among its benefits we can highlight the following:

1. Helps with heart health

This acidic fruit helps fight hypertension and cardiovascular problems . Due to its contribution of vitamin C, like other fruits and vegetables, its consumption is favorable to reduce risks of heart disease. [1]

Likewise, the flavonoids in lemon are particularly active in the prevention of cardiovascular diseases, according to research on the matter. [2]

2. Favorable for lowering cholesterol

In addition, the fiber that lemons provide us could also significantly reduce some risk factors for heart disease.

According to this research, ten women consumed fiber from citrus fruits for a month with the result of significantly reducing cholesterol levels. [3]

According to other research in rodents, the plant compounds hesperidin [4] and diosmin [5] found in lemon are also beneficial for lowering cholesterol.

2. An ally for our defenses

Consuming vitamin C does not reduce the risk of catching a cold , but colds can be shorter or with very mild symptoms . On the other hand, when combining vitamin C with Zinc, a pair is formed that prevents common colds and reduces their symptoms and duration, since both contain high levels of immunity and antioxidants.

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3. Lemon is a powerful antibacterial

Lemon has great bactericidal power , therefore it is a powerful antibacterial.

4. Ideal for weight loss diets

These fruits are an ideal ingredient to include in our diet to lose weight. Thanks to its healthy fiber, it is a perfect natural satiating agent that does not help to avoid snacking between meals.

Claiming that it makes us lose weight is too bold. There are studies in animals that consumed lemon that claim that consuming these fruits reduces obesity. Of course, it is not proven in people. [6]

5. Strengthens the immune system

Lemon helps to shield our immune system thanks to its high content of vitamin C and flavonoids. They also help us to strengthen our natural defenses against flu processes, colds and especially in the respiratory tract. Lemons are natural allies for our health.

6. Helps maintain the body’s PH

If in your diet there is an abundance of red meat, refined foods, additives or coffee, your body can become acidic. Although lemons are rich in citric acid, in the long run they help to alkalize your body, helping to restore the pH of your body .

7. Favorable for preventing anemia

The main cause why we can suffer from anemia is due to a lack of iron. These foods provide us with iron, although in small amounts.

Likewise, the main advantage of these foods is given by the amount of vitamin C it provides us. This vitamin helps us with the absorption of iron from other foods. [7]

It is also very beneficial for women with heavy periods or for people with a lack of iron.

8. Intestinal regulator

One of the traditional benefits of drinking hot water with lemon in the morning on an empty stomach is that it can act as a laxative . In this way, it helps us regulate our intestinal transit.

9. It helps us with bad breath

Lemons have the property of hiding other bad smells due to the intensity of their own smell. We can attack our bad breath caused by foods with strong odors. We simply recommend drinking a glass of lemon water, either after meals or on an empty stomach in the morning.

In addition, as we have already mentioned, it is a powerful antibacterial. As a consequence, it can eliminate bad breath caused by bacteria.

Conclusions

As you have seen, there are many benefits that lemons have. For this reason it is important that we incorporate it into our daily diet as you will contribute to improving their health and will be able to prevent diseases in the short and long term.

Finally we can say that lemon  is a food that cannot be missing from our diet. In the first place, because we can find it in any supermarket as it is very common and also because of the recognized benefits it brings to our health.

Ellie Lauderdale

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.

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