8 effects of lemon: Use it right to avoid health risks

Lemon is one of the foods familiar to everyone. But have you ever wondered what the effect of lemon is? Lemons are packed with nutrients that can help boost immunity, reduce the risk of heart disease, prevent kidney stones, aid in iron absorption, and promote healthy skin.

To learn more about the effects of lemon, please refer to the following article. Besides an overview of the nutritional benefits of lemons, the article will also introduce you to the uses and potential side effects of lemons.

Nutritional value of lemons

Although the lemon is small, it contains an impressive amount of nutrients. In 100g contains only 30kcal, but is a rich source of vitamin C, antioxidants and other nutrients. Here are the nutritional ingredients in 100g of fresh lemon:

• Energy: 30 kcal
• Protein: 0.7g
• Total lipid (fat): 0.2g
• Carbohydrates: 10.5g
• Fiber: 2.8g
• Calcium, Ca: 33mg
• Magnesium, Mg: 6mg
• Phosphorus, P: 18mg
• Potassium, K: 102mg
• Zinc, Zn: 0.11mg
• Vitamin C: 29.1mg
• Thiamine: 0.03mg
• Vitamin B-6: 0.043mg

In addition, lemons also contain a variety of minerals such as iron, sodium, selenium, copper, manganese… Lemons also provide the body with a small amount of niacin , riboflavin , folate , …

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8 health benefits of lemon

1. Anti-oxidant and reduce inflammation

The effects of lemon mostly come from its rich nutritional content. Fresh lemons contain many active compounds that function as antioxidants in the body. Active antioxidants include: flavonoids , limonoids, kaempferol, quercetin and ascorbic acid…

Free radicals are agents that damage the body’s healthy cells. When cells are attacked, the risk of chronic diseases such as: heart disease , diabetes and many types of cancer… Antioxidants are important compounds that help protect cells from free radicals.

2. Enhance immunity

Strengthening resistance and immune system is one of the common effects of lemon. Fresh lemons contain a lot of vitamin C , which can help strengthen the body’s immune system.

Research has shown that vitamin C helps increase the production of white blood cells, which help protect your body against infection and disease. In addition, vitamin C in lemons has the effect of reducing the symptoms of colds.

3. Healthy skin

What are the benefits of eating lemons? Not only helps to fight inflammation and accelerate wound healing, vitamin C in lemons also has a skin care effect. This vitamin is essential for collagen formation . A study of 4,000 women found that those who ate more vitamin C were less likely to develop wrinkles and dry skin as they age.

4. Reduce the risk of heart disease

What are the benefits of eating lemons? Cardiovascular protection is one of the effects of lemon. A study led by Dr. Frank Hu, professor of medicine at Harvard Medical School, shows that foods rich in vitamin C have the potential to protect against coronary heart disease.

The flavonoid antioxidant found in lemons, helps to lower the levels of LDL (bad) cholesterol and triglycerides in the body. So lemons offer another benefit for heart health.

In addition, vitamin C in lemons and lemon peels may help reduce the risk of ischemic stroke. Adding lemon to a healthy diet has been shown to have anti- atherosclerotic effects.

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5. Preventing kidney stones

Preventing kidney stones is one of the benefits of lemon water that few people know. Kidney stones are formed when the urine is concentrated or the levels of minerals, such as calcium, in the urine are too high. Research shows that lemons can prevent kidney stones by increasing the amount of citrate in the urine with the citric acid found in lemon juice.

• Another study showed that drinking lemon juice in kidney stone patients during treatment can reduce the rate of stone formation.
• In addition, people who ate a lot of citrus fruits together were shown to have a significantly lower risk of kidney stones.

6. Effect of lemon: Increases iron absorption

Iron is an essential nutrient needed to make red blood cells and transport oxygen around your body. Iron-deficiency anemia has the following signs: fatigue, shortness of breath during exercise, paleness, dry skin and dry hair. Foods rich in vitamin C, such as lemons, can help prevent iron-deficiency anemia.

What are the benefits of lemon water? According to research in people following a vegetarian diet. The results showed that drinking one cup (about 230ml) of lemon juice with a plant-based meal increased iron absorption by up to 70%.

7. Reduce the risk of certain cancers

The effects of lemon mostly come from the abundant amount of vitamin C, carotenoids and α-tocopherol (a type of vitamin E) in it. These phytochemicals not only reduce the risk of developing cardiovascular disease. Lemons also have the benefit of reducing the risk of cancer.

In particular, flavonoids — which act as antioxidants — may help block the expression of genes that promote cancer progression.

8. Effect of lemon peel: Supports oral health

Not only lemons, lemon peels also bring benefits to our health. One of the effects of the main lemon prevents tooth decay. This is an oral disease caused by bacteria.

Lemon peel has the effect of inhibiting the growth of microorganisms that are harmful to teeth. Researchers have determined that lemon peels contain compounds that have powerful antibacterial properties and fight common oral disease-causing bacteria.

>> Learn more: 5 uses of lemon peel for health and beauty

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Harm of lemon: Note when using

Although it has many health benefits. However, in certain cases, lemon can bring you side effects. To get the most health benefits from fresh lemons, pay attention to the following.

Risk of potential side effects

• You may be allergic. If you are allergic to citrus fruits. Be careful when using lemons. You may experience nausea, abdominal pain, wheezing, or vomiting.
• Do not apply lemon directly to your skin. This can irritate the skin, leading to skin itching, redness, and swelling.
• Pigmented dermatitis. In some cases, applying lemon juice directly to the skin can increase the skin’s sensitivity to UV rays. This leads to pigmentary dermatitis.
• Tooth enamel is worn away. Excessive consumption of lemons can erode tooth enamel and increase sensitivity due to the high amount of citric acid. So, after eating or drinking lemon, you remember to rinse your mouth clean!
• Acid reflux. If you have stomach problems be careful when eating lemon or drinking its juice due to its acidity. Other digestive symptoms may include heartburn, nausea, vomiting, etc.

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Use lemon properly

• Use lemon to drink more water

If you regularly lack water for your body, fresh lemon can support you. The CDC recommends a trick to help you drink more water by adding fresh lemon or lime juice to your drinking water. With the flavor enhancer of fresh lemons, you’ll be inspired to drink more water.

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• Wash the lemon peel before using

You need to pay attention to wash the outer skin of the lemon. Do this even if you don’t plan to use the shell. Lemon peels often have bacterial residue. These can get stuck inside the fruit if not washed.

Hopefully this article has helped you better understand the effects of lemons, as well as its potential risks. Follow Hellobacsi for reliable health and medical information!