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lemon prevention seeds

Lemon prevention seeds
Some researchers think that plant compounds found in lemons — such as limonene and naringenin — could have anticancer effects, but this hypothesis needs further investigation ( 5 , 35 , 36 , 37 ).

Lemon prevention seeds

Lemons are high in vitamin C, fiber, and various beneficial plant compounds.

These nutrients are responsible for several health benefits.

In fact, lemons may support heart health, weight control, and digestive health.

Here are 6 evidence-based health benefits of lemons.

Lemons are a good source of vitamin C.

One lemon provides about 31 mg of vitamin C, which is 51% of the reference daily intake (RDI).

Research shows that eating fruits and vegetables rich in vitamin C reduces your risk of heart disease and stroke ( 1 , 2 , 3 ).

However, it’s not only the vitamin C that is thought to be good for your heart. The fiber and plant compounds in lemons could also significantly lower some risk factors for heart disease ( 4 , 5 ).

For instance, one study revealed that eating 24 grams of citrus fiber extract daily for a month reduced total blood cholesterol levels (6).

Plant compounds found in lemons — namely hesper >7 , 8 , 9).

SUMMARY Lemons are high in heart-healthy vitamin C and several beneficial plant compounds that may lower cholesterol.

Lemons are often promoted as a weight loss food, and there are a few theories as to why this is.

One common theory is that the soluble pectin fiber in them expands in your stomach, helping you feel full for longer.

That said, not many people eat lemons whole. And because lemon juice contains no pectin, lemon juice drinks will not promote fullness in the same way.

Another theory suggests that drinking hot water with lemon will help you lose weight.

However, drinking water is known to temporarily increase the number of calories you burn, so it may be the water itself that is helping with weight loss — not the lemon ( 10 , 11 ).

Other theories suggest that the plant compounds in lemons may aid weight loss.

Research shows that plant compounds in lemon extracts may help prevent or reduce weight gain in a number of ways ( 12 , 13 ).

In one study, mice on a fattening diet were given lemon polyphenols extracted from the peel. They gained less weight and body fat than other mice ( 14 ).

However, no studies confirm the weight loss effects of lemon compounds in humans.

SUMMARY Animal studies show that lemon extract and plant compounds may promote weight loss, but the effects in humans are unknown.

Kidney stones are small lumps that form when waste products crystallize and build up in your kidneys.

They are quite common, and people who get them often get them repeatedly.

Just a 1/2-cup (4 ounces or 125 ml) of lemon juice per day may prov >17 , 18 ).

Some studies also found that lemonade effectively prevented k >19 , 20 , 21 , 22 ).

Therefore, more well-conducted studies need to examine whether lemon juice affects k >23 , 24 , 25 ).

SUMMARY Lemon juice may help prevent kidney stones. However, more quality research is needed.

Iron deficiency anemia is quite common. It occurs when you don’t get enough iron from the foods you eat.

Lemons contain some iron, but they primarily prevent anemia by improving your absorption of iron from plant foods ( 26 , 27 ).

Your gut absorbs iron from meat, chicken, and fish (known as heme iron) very easily, while iron from plant sources (non-heme iron) not as easily. However, this absorption can be improved by consuming vitamin C and citric acid.

Because lemons contain both vitamin C and citric acid, they may protect against anemia by ensuring that you absorb as much iron as possible from your diet.

SUMMARY Lemons contain vitamin C and citric acid, which help you absorb non-heme iron from plants. This may prevent anemia.

A healthy diet rich in fruits and vegetables may help prevent some cancers ( 28 ).

Some observational studies have found that people who eat the most citrus fruit have a lower risk of cancer, while other studies have found no effects ( 29 , 30 , 31 ).

In test-tube studies, many compounds from lemons have killed cancer cells. However, they may not have the same effect on the human body ( 32 , 33 , 34 ).

Some researchers think that plant compounds found in lemons — such as limonene and naringenin — could have anticancer effects, but this hypothesis needs further investigation ( 5 , 35 , 36 , 37 ).

Animal studies indicate that D-limonene, a compound found in lemon oil, does have anticancer properties ( 38 , 39 ).

Another study used pulp from mandarins that contained the plant compounds beta-cryptoxanthin and hesperidin, which are also found in lemons.

The study discovered that these compounds prevented malignant tumors from developing in the tongues, lungs, and colons of rodents ( 40 ).

However, it should be noted that the research team used a very high dose of the chemicals — far more than you would get by eating lemons or oranges.

While some plant compounds from lemons and other citrus fruits may have anticancer potential, no quality evidence suggests that lemons can fight cancer in humans.

SUMMARY Some plant chemicals found in lemons have been shown to prevent cancer in animal studies. However, human studies are needed.

Lemon prevention seeds
These are the main plant compounds in lemons:

Lemons 101: Nutrition Facts and Health Benefits

Lemons (Citrus limon) are among the world’s most popular citrus fruits.

They grow on lemon trees and are a hybrid of the original citron and lime.

There are many ways to enjoy lemons, but they taste very sour and are usually not eaten alone or as a whole fruit.

Instead, they’re often a garnish with meals, and their juice is often used to provide a sour flavor. They are a key ingredient in lemonade.

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 may lower your risk of heart disease, cancer, and kidney stones.

This article tells you everything you need to know about lemons.

Lemons contain very little fat and protein. They consist mainly of carbs (10%) and water (88–89%).

A medium lemon provides only about 20 calories.

The nutrients in 1/2 cup (100 grams) of raw, peeled lemon are ( 1 ):

  • Calories: 29
  • Water: 89%
  • Protein: 1.1 grams
  • Carbs: 9.3 grams
  • Sugar: 2.5 grams
  • Fiber: 2.8 grams
  • Fat: 0.3 grams

Carbs

The carbohydrates in lemons are primarily composed of fibers and simple sugars, such as glucose, fructose, and sucrose (2).

Fiber

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 ( 3 ).

Dietary fibers are an important part of a healthy diet and linked to numerous health benefits ( 3 , 4 ).

SUMMARY Lemons contain approximately 10% carbs, which are mostly soluble fibers and simple sugars. Their main fiber is pectin, which may help lower blood sugar levels.

Lemons provide several vitamins and minerals.

  • Vitamin C. An essential vitamin and antiox >5 , 6 ).
  • Potassium. A diet high in potassium can lower blood pressure levels and have positive effects on heart health ( 7 ).
  • Vitamin B6. A group of related vitamins, B6 is involved in converting food into energy.

SUMMARY Lemons are very rich in vitamin C. In addition, they’re a decent source of potassium and vitamin B6.

Plant compounds are natural bioactive substances found in plants, some of which have powerful health benefits.

The plant compounds in lemons and other citrus fruit may have beneficial effects on cancer, cardiovascular disease, and inflammation ( 8 , 9 , 10 ).

These are the main plant compounds in lemons:

  • Citric ac >14 ).
  • 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 ( 15 ).

Many of the plant compounds in lemons are not found in high amounts in lemon juice, so it is recommended to eat the whole fruit — excluding the peel — for maximum benefit (16, 17 ).

SUMMARY Lemons contain plant compounds that provide various health benefits. These compounds include citric acid, hesperidin, diosmin, eriocitrin, and d-limonene.

Citrus fruits, including lemons, are associated with numerous health benefits.

Their vitamins and fiber, as well as their powerful plant compounds, are likely responsible (18).

Heart health

Heart disease, including heart attacks and strokes, is the world’s most common cause of death.

Intake of fruits high in vitamin C is linked to reduced heart disease risk ( 19 , 20 ).

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 ( 21 , 22 ).

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 (23, 24).

Recent studies in rats show that the plant compounds hesper >26 , 27 ).

Prevention of kidney stones

Some studies have shown that lemon juice and lemonade can be effective at preventing k >30 , 31 , 32 ).

Anemia prevention

Anemia is often caused by iron deficiency and most common in pre-menopausal women.

Lemons contain small amounts of iron, but they are a great source of vitamin C and citric ac >33 , 34 ).

Because lemons can enhance the absorption of iron from foods, they may help prevent anemia.

Cancer

Lemons may help reduce the risk of many types of cancers, including breast cancer. This is thought to be due to plant compounds like hesper >35 , 36 , 37 , 38 , 39 , 40 , 41 , 42 ).

SUMMARY Lemons may help protect against anemia, prevent the formation of kidney stones, and reduce your risk of heart disease and cancer.

Many people drink lemon water — either hot or cold — a few times per day.

The recipe is usually freshly squeezed juice from 1/2–1 lemon in a cup (240 ml) of water.

Drinking water with freshly squeezed lemon may have some health benefits.

Lemon water is a rich source of vitamin C and plant compounds, which can enhance immune function, protect against various diseases, and increase your absorption of iron ( 5 , 20 , 34 , 35 ).

Given that some pulp goes into the mix, pectins in the pulp can promote fullness and feed the friendly bacteria in your gut, therein promoting good health and decreased risk of disease ( 3 ).

To top things off, the lemon aroma derived from the essential oils might decrease stress and improve mood (43).

Lemonade should have similar health benefits — except for the frequently added sugar, which is unhealthy when consumed in excess.

SUMMARY Drinking lemon water may decrease stress, enhance immune function, help prevent anemia, reduce your risk of kidney stones, and protect against several diseases.

Lemons are generally well tolerated, but citrus fruit may cause allergic reactions in a small number of people ( 44 ).

They may also cause contact allergy and skin irritation in people with dermatitis ( 45 ).

Lemons are quite ac >46 ).

SUMMARY Lemons are usually well tolerated but may cause allergies or skin irritation in some people. Large amounts may be harmful to dental health.

Lemons are a refreshing fruit usually not eaten whole but rather as a garnish or flavoring.

They are an excellent source of vitamin C, soluble fibers, and plant compounds — all of which can provide health benefits.

If you’re interested in trying them out, lemons are sure to boost your health.