Benefits of Lemon – Lemon, or Citrus limon, is one of the most popular citrus fruits in the world. Usually, lemon is not consumed alone but is mixed with other foods and drinks because of its sour taste. This fruit is one of the best sources of vitamin C, fiber, minerals, essential oils, and even plant components that act as antioxidants.
Due to its nutritional content, lemon is believed to be able to help overcome various health problems. Consuming lemons are believed to reduce the risk of heart disease, cancer, and kidney stones. Is that true? Then, what are the other health benefits of lemon?
Nutrients Contained in Lemon
The levels of fat and protein contained in lemons are very small. Lemons consist of water (88–89%) and carbohydrates (10%). A medium-sized lemon provides only 20 calories.
According to USDA data, ½ cup of lemon slices, or the equivalent of 100 grams, contains the following nutrients:
- 92.31 grams of water
- 29 calories
- 38.7 milligrams (mg) of vitamin C
- 20 micrograms (mcg) of folate or vitamin B9
- 10mg potassium
- 9.3 grams of carbohydrates
- 2.52 grams of total sugar
- 1.1 grams of protein
- 2.8 grams of fiber
- 0.3 grams of fat
Types of carbohydrates in lemons consist of simple carbohydrates, such as glucose (sugar), fructose, sucrose, and fiber. Meanwhile, the main fiber in lemons is a water-soluble fiber called pectin.
This type of fiber can lower blood sugar levels by slowing down the digestion of sugar and starch. Dietary fiber is an important part of a healthy diet and has many health benefits.
Antioxidants found in lemons are:
- Citric acid has the highest concentration and function in preventing the formation of kidney stones.
- Hesperidin: This antioxidant can strengthen blood vessels and prevent atherosclerosis, namely the buildup of plaque in the arteries.
- Diosmin: this type will increase muscle tone and reduce inflammation in blood vessels.
- Eriocitrin: This type is found in the zest and juice of lemons.
- D-limonene is found in abundance in the skin and is the main component of lemon essential oil. D-limonene is what gives lemon its distinctive aroma, and can overcome stomach acid and relieve chest pain as a result.
Even so, the nutritional value of a glass of lemon water depends on how much juice is squeezed from this fruit and other additives, such as mint leaves or honey.
Health Benefits
To get the health benefits of lemon water, you can consume it directly, or mix it with drinks such as tea, water, and other ingredients.
The lemon water referred to in this article is not plain water added to lemon slices but half or more lemon juice added to plain water. Below are seven benefits that can be obtained from lemon water, namely:
1. Helps meet the needs of fluids in the body
Now, there are still many people who experience dehydration due to not drinking enough water. As reported by the Centers for Disease Control and Prevention (CDC), as many as 44% of women only drink 4 glasses per day. Fluids can be obtained from mineral water, juices, watery foods, and other low-sugar drinks. Consumption of warm lemon juice every morning can maintain the body’s pH balance.
2. Help digestion and lose weight
The acid plays a role in breaking down food. This is the reason the human digestive system contains many acidic compounds. Well, the acid contained in lemons can increase acid levels in the stomach, which will continue to decrease with age.
Mix honey into lemon water and drink it every morning. The benefits of lemon and honey that you can get are smoother digestion and an increased metabolic rate.
Not only that but drinking warm lemon water in the morning is also believed to help you lose weight. Lemons contain pectin fiber, which can reduce appetite, thereby reducing calorie intake in the body.
However, the pectin content of this fruit juice will almost certainly be lower than that of the original fruit. The pectin in lemon water may also not be enough to help you lose weight. So you have to combine a healthy diet with regular exercise, as well as other healthy lifestyles.
3. Meet the needs of vitamin C and high in antioxidants
The content of phytonutrients in this fruit acts as an antioxidant that will protect the body from the risk of various chronic diseases. As the name implies, antioxidants work to prevent damage to body cells due to the oxidation process of free radicals. That way, the risk of chronic diseases such as obesity, diabetes, heart disease, and cancer can be reduced.
Lemon is also one of the best sources of vitamin C. The body needs vitamin C to repair cells, boost the immune system, protect the body from damage, accelerate wound healing, and help absorb iron. Because it has antibacterial properties, the vitamin C in lemon juice can also help the body fight infections.
5. Provide potassium mineral intake
Without potassium, the body will not function optimally. The mineral potassium plays an important role in communication between nerves and muscles, controls blood pressure, and helps transport nutrients throughout the body.
6. Prevent kidney stones
Lemon juice helps prevent the formation of crystals in the kidneys due to a deficiency of citrate compounds. Lack of fluids in the body also contributes to kidney stone disease. Meeting fluid needs, for example, by drinking lemon water, will prevent dehydration, thereby reducing the risk of kidney stones.
7. Brighten facial skin
Another benefit of lemon and honey is brighter and softer facial skin. Lemon is rich in vitamin C, which helps the growth of new skin cells. Vitamin C is also an antioxidant that helps protect skin cells from signs of premature aging due to free radicals.
Mix lemon juice and water, with a ratio of about 1:2. This is done to prevent skin damage that may occur due to the acid from the lemon. Apply the mixture to your face and leave it for 10–15 minutes before rinsing it off with clean water.
You can add half a tablespoon of honey to the lemon water. Honey has antiseptic and antibacterial properties, which can help soothe pimples and reduce scarring. Honey can also moisturize the skin because dry skin is one of the factors that contribute to uneven skin tone.
If you use this face mask at night, don’t forget to apply sunscreen the next day. Your skin will be very sensitive to sun exposure.
8. Maintain skin health
The benefits of a lemon mask for the next face are smooth and youthful-looking skin. The content of vitamin C and antioxidants protects the skin from ultraviolet (UV) radiation and its negative effects.
Using lemon water as a mask is believed to prevent signs of aging, such as wrinkles and pigmentation so that your facial skin looks fresher and brighter. Vitamin C also plays a role in the production of collagen, which keeps skin supple.
Can I drink lemon water every day?
Lemon water is safe for consumption. However, the acids present in lemons can damage tooth enamel in the long term, making them more prone to cavities. Therefore, it is recommended to drink lemon water, or other acidic drinks, using a straw. Then, continue gargling with water after drinking the fruit juice.
Drinking too much lemon water can also trigger heartburn, and even make it worse. This heartburn condition is known as increased stomach acid and is characterized by a burning feeling in the chest.
In some cases, the consumption of lemon water can have a diuretic effect. The point is that urine production by the kidneys will increase so that you urinate frequently. This can cause dehydration.
Lemon water is a healthy drink high in vitamin C and antioxidants that have numerous health benefits. Even so, some of the benefits of lemon for health have not been supported by strong scientific evidence. In addition, the citric acid in lemons can also cause complaints of heartburn and exacerbate ulcers in some people.
