Behind the sour taste, there are many benefits of lemon that are a pity to miss. Lemons contain a variety of nutrients that make them good for health, from boosting your immune system to preventing heart disease.
Lemon is a fruit that is widely consumed by the people of Indonesia. The sour taste makes lemons rarely consumed directly, so they are often mixed with other foods or drinks, such as salads or hot tea, to give them a fresh taste.
The strong sour taste in lemons comes from the content of citric acid, which is an acidic compound that has many health benefits.
Nutritional Content in Lemon
In 100 grams of lemon, there are about 29 calories and a variety of the following nutrients:
- Carbohydrate
- Protein
- Sugar
- Fiber
- Potassium
- Calcium
- Various vitamins, such as vitamin A, vitamin B6, and vitamin C.
In addition, lemons also contain phosphorus, magnesium, zinc, and various types of antioxidants, such as hesperidin, diosmin, and eriocitrin.
Benefits of Lemon for Health
Due to its diverse nutritional content, there are several benefits that can be obtained from consuming lemons, including:
1. Increase endurance
One of the main benefits of lemon is that it increases immunity. This is thanks to the content of vitamin C and antioxidants in it which can strengthen the immune system from attacks of various diseases.
Not only that, the antioxidant content in lemons can also protect the body from the harmful effects of free radicals. In fact, several studies have revealed the various potentials of lemon to inhibit the growth of tumor and cancer cells.
2. Healthy digestive tract
Lemons contain pectin, a type of soluble fiber that is beneficial for a healthy digestive tract and treats various digestive problems, such as constipation.
The fiber content in lemons can also slow down the digestion of carbohydrates and prevent a drastic rise in blood sugar. This makes lemon good for diabetics to control blood sugar levels.
3. Maintain heart health
Several studies show that the content of antioxidants, vitamins, and fiber in citrus fruits, such as lemons and limes, can maintain blood pressure, treat high cholesterol, and prevent blood vessel constriction.
The combination of these benefits makes lemons good for consumption to maintain heart health and reduce the risk of cardiovascular diseases, such as heart disease and stroke.
4. Prevent anemia
Iron deficiency anemia is a type of anemia that occurs when the body lacks iron, resulting in a reduced number of healthy red blood cells. This disease can make the sufferer easily tired and weak because the intake of oxygen in the body is not sufficient.
To prevent iron deficiency anemia, you are advised to eat foods with vitamin C content that can maximize iron absorption, such as lemons.
5. Prevent the formation of kidney stones
The citric acid content in lemons can increase the volume and pH value of urine, thus preventing kidney stones. Not only that, lemon is also believed to be able to break down kidney stones into smaller ones, so they are easily excreted with urine.
However, the effectiveness and level of safety in consuming lemons to prevent the formation of kidney stones still needs to be studied further.
6. Maintain healthy skin
Lemon can also maintain skin moisture, make skin look fresher, and even reduce signs of premature aging, such as wrinkles and fine lines.
This is because the vitamin C content in lemons can increase the production of collagen, a protein that plays an important role in maintaining skin elasticity and health.
7. Maintain weight
Lemon is one type of fruit that is low in calories and fat, so it is good for consumption by those of you who are on a diet program.
Not only that, the fiber content in lemons can also provide a longer full effect. Thus, the urge to snack or overeat can be reduced.
However, not only by consuming lemon, you also need to exercise regularly and limit your intake of foods high in calories, sugar, and salt to maintain or lose weight.
Things to Pay Attention to when Consuming Lemon
Although it can provide many benefits, some people need to be careful in consuming lemons. The reason is, lemons contain citric acid which can cause heartburn in certain conditions, such as in people with stomach acid disease or GERD.
If you suffer from acid reflux disease, you should avoid consuming lemon on an empty stomach or before bedtime, because this can make stomach acid easily rise to the throat and cause pain.
In addition, the citric acid content in lemons can also erode tooth enamel. To avoid this, you are advised to rinse your mouth and brush your teeth after consuming lemon so that the acid does not stick to the tooth surface.
To complete your daily nutritional needs, you also need to eat other healthy foods besides lemons, such as vegetables, fruits, and high protein foods.
If you want to know more about the benefits of lemon or the amount of lemon consumption that is safe and according to your body condition, don't hesitate to consult a doctor.