Top 5 Health Benefits of Lemon: Immunity, Skin Health, and More
This citrus fruit benefits your body from the inside out.
Roxiller/Getty Images
If sunshine was a fruit, it’d be a lemon. The yellow citrus fruit is so beloved, it has entire festivals dedicated to it. And it’s easy to see (and taste) why. Lemons are bright, tangy, juicy, and fresh. With their distinct sour taste, they’re also versatile enough for both sweet and savory recipes alike. Lemons can jazz up a plain glass of water, or add complex flavor notes to sauces and baked goods. However you like to enjoy this flavorful fruit, you’re going to want to eat more of it after hearing what registered dietitians have to say about the potential health benefits of lemons.
Related: Everything to Know about Sumo Citrus, Including Health Benefits
Health Benefits of Lemon
Lemons are more than a mere garnish, in fact, the vibrant yellow orbs have health benefits that can positively impact many parts of the body. Here are a few standouts:
Lemons are high in antioxidants, like vitamin C
In line with other citrus fruits, such as oranges and grapefruits, lemons are an abundant source of plant compounds with antioxidant properties, such as vitamin C and flavonoids. The juice of one lemon provides over one-third of the recommended daily amount for vitamin C, notes Lacy Puttuck, RDN, a registered dietitian in Las Vegas. Vitamin C is famously associated with supporting healthy immune function, but it does so much more than fend off the common cold. Per one review, vitamin C could reduce the risk of chronic diseases like diabetes, heal wounded tissues, and support heart health by preventing atherosclerosis.
Lemons can give skin a boost in collagen production
Vitamin C is a popular skin care ingredient for its ability to brighten dull skin, fight free radicals, and increase collagen production. You’ll find it in many serums and creams, but you can double up on the skin health benefits of vitamin C by ingesting the nutrient, too. “The vitamin C in lemons is a key component of collagen production in the body,” Puttuck explains. Collagen is a type of protein that gives skin its structure and elasticity. Skin naturally contains and creates collagen, but collagen production decreases with age. So, eating more vitamin C-rich foods like lemons can give skin a younger-looking appearance, Puttuck points out.
Lemons help increase iron absorption
You may have heard that you should combine vitamin C with iron-rich foods and here’s why. The body doesn’t actually absorb all of the nutrients in your food. Researchers estimate that we can absorb between 25 and 30 percent of heme iron from animal proteins like meat, but 1 to 10 percent of non-heme iron from plant sources. “Pairing vitamin C-rich foods like lemons with plant-based sources of iron can help enhance iron absorption,” explains Mia Syn, RDN, a registered dietitian in Charleston, South Carolina. According to one study, combining vitamin C and iron could even help prevent iron deficiency anemia in young women.
Lemons provide dietary fiber
High-fiber diets are associated with reduced risk of certain diseases, such as heart disease. However, only 5 percent of Americans currently meet the recommendations for fiber intake. One cup of lemons provides nearly 6 grams of fiber. Per the Academy of Nutrition and Dietetics, women need about 25 grams of fiber per day, and men need about 38 grams of fiber per day. Lemons contain a type of soluble fiber called pectin, which can support blood sugar management and help lower cholesterol, shares Bonnie Roney, RD, a Tampa-based dietitian. However, fiber is only found in whole lemons, not lemon juice.
Lemons could prevent kidney stones
Kidney stones are painful, but there are some ways to prevent them. Staying hydrated is considered the best way to prevent kidney stones, so be sure to drink plenty of water. Adding a squeeze of lemon to your water could also help. Lemons contain citric acid, which could help break down smaller kidney stones. Drinking lemon water is a common home remedy for kidney stone prevention, and there’s some research to back it, according to Harvard Medical School.
Related: Here's How You Should Be Juicing All Your Citrus, According to a Pro
How to Add More Lemons to Your Diet
The easiest way to add more lemon to your diet is to squeeze lemon juice into your water or tea. This helps you stay hydrated while also providing some antioxidants. Other ways to utilize lemon juice include incorporating it into salad dressings, marinades, and sauces. As Syn notes, just keep in mind that lemon juice doesn’t have any fiber.
It’s less common to eat whole lemons, but there are ways to use them up—rind and all. Whole lemons can be used in baked goods, such as cakes, muffins, and bars. You can even throw whole lemons into a blender and make lemonade.
If you’re wondering if it's safe to eat lemons daily, the answer is yes. For most people, it’s totally safe to eat lemons every day. One group that may want to be mindful of eating too many lemons is people with gastroesophageal reflux disease (GERD), Puttuck shares. The acidity in lemons could worsen acid reflux. Others have found that lemons actually improve symptoms of GERD. And since vitamin C is water-soluble, any extra vitamin C from eating a lot of lemons is simply excreted through urine, Roney notes.
Lemon Recipes to Try
Cook with fresh lemons, lemon zest, and lemon juice to get more of this beneficial citrus fruit.
Broccolini With Lemon and Smoked Almonds
Victor Protasio
If you’re looking for the perfect side dish for your tofu and legume entrées, look no further. This broccolini recipe calls for the juice and zest of a lemon, which increases the iron found in those plant-based proteins. Not to mention, it tastes tangy, herby, and spicy, and has a satisfying crunch.
Lemony Linguine With Olives and Feta
Lemon and pasta just go together, as evidenced by this linguine dish. You’ll need two lemons, olive oil, and Parmesan cheese to create the base for the pasta sauce. The final product is creamy, bright, and topped with even more cheese. It also has a variety of textures from ingredients like pine nuts and olives.
Related: 35 Perfect Pasta Recipes You'll Want to Make for Dinner Tonight (and Every Night)
Lemon-Pistachio Bars
Antonis Achilleos
Sugar, butter, and sweetened condensed milk are ingredients you want to consume in moderation, but sometimes you just want to bake with some lemons. These lemon bars call for six lemons, but you’ll only use the juice and zest. Still, the bars come out perfectly lemony, as well as nutty from the pistachios. They’re also gluten-free.
For more Real Simple news, make sure to sign up for our newsletter!
Read the original article on Real Simple.
