Health Benefits of Lemons

Lemons are a staple ingredient in a variety of recipes and cuisines. They're also a great addition to your diet, offering many health benefits that go beyond their famously sour taste.

Vitamin C: The citrus fruit is an excellent source of Vitamin C, which promotes immunity, fights infection, and heals wounds. A single lemon provides about 31 mg of this vital nutrient, and it's recommended that you get at least 90 mg per day to ensure optimal health.

Fiber: Lemons are full of soluble fiber, which helps reduce constipation and other gastrointestinal issues by keeping your gut healthy. It also slows the absorption of sugars and starches and lowers your blood sugar levels.

Calcium: A single lemon provides about 30 milligrams of this mineral, which is important for muscle function, hormone secretion, vascular contraction, and bone health. It's important to consume enough of this mineral to keep your bones strong and to prevent osteoporosis, which occurs when the body doesn't absorb calcium properly.

Iron: One lemon provides about 3.5 milligrams of this mineral, which your body needs to produce red blood cells and carry oxygen throughout the body. This nutrient can be difficult for some people to obtain from their diet, so adding lemon to your daily meals can help you increase your iron intake.

Anticancer: The citrus fruit contains an antioxidant called limonene, which has been linked to the prevention of cancer. It may help protect against malignant tumors in the lungs, colon, and tongue.

Cold and Flu: A glass of warm water with a squeeze of lemon can soothe a cough or sore throat. The acidity of the juice can reduce the inflammation that often leads to colds, and a pinch of salt may also help ease symptoms.

Weight Loss: Studies have shown that drinking lemon water before meals can reduce calorie intake and make you feel full longer. The dietary fiber in lemons helps your stomach feel fuller, which can help you avoid snacking and lead to healthier weight loss.

Kidney Stone Preventation: Lemons contain citric acid, which can help prevent the formation of kidney stones. Drinking lemon water regularly can help your kidneys filter waste and excess minerals out of your body, reducing the risk of this condition.

Homemade Lemon Extract: You can make your own pure lemon extract at home by soaking lemon peels in alcohol and letting it sit for a few hours. This gives it a bright lemon flavor without the intense acidity of fresh-squeezed juice.

The juice can be a healthy substitute for sugar in many recipes, and you can use it as a natural preservative to keep fruits from getting brown. It can also be used to add flavor and prevent the oxidation of other foods, such as apples, bananas, avocados, and potatoes.

You can freeze lemons or lemon juice to preserve them for later. Simply store them in an airtight container at room temperature or in a freezer bag, and you can defrost the contents of the container or bag as needed.