Eating lemons: Benefits and notes

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Lemons are packed with vitamins and antioxidants, and are one of the healthiest fruits. The whole fruit from the rind to the pulp of a lemon is good for you. So what are the benefits and notes of eating lemons? Read the article below to better understand the health benefits of lemons.

1. The top benefits of lemons

Lemons provide a lot of vitamin C, fiber and various beneficial plant compounds. These nutrients offer a number of health benefits. In fact, lemons can support heart health, weight control, and digestive health.
Here are 6 science-based health benefits of lemons.
1.1. Supports heart health Lemons are a rich source of vitamin C. One lemon provides about 31 mg of vitamin C, which is 51% of the recommended daily intake of vitamin C per person (RDI). Many studies show that eating fruits and vegetables rich in vitamin C helps reduce the risk of cardiovascular disease and stroke.
However, it's not just vitamin C that benefits our hearts. The fiber and plant compounds in lemons may also reduce some risk factors for metabolic heart disease. For example, one study revealed that eating 24 grams of fiber extracts from citrus and lemons daily for a month reduced total blood cholesterol levels. The plant compounds found in lemons - namely hesperidin and diosmin - are believed to have a significant cholesterol-lowering effect.
1.2. Helps with weight management Lemons are often touted as a weight loss food, and there are several theories as to why this is the case. One theory is that the soluble pectin fiber in them expands in our stomachs, helping us feel fuller for longer. This is also the reason why you can see people eating lemons whole, because lemonade does not contain pectin, lemonade drinks will not promote satiety.
Another theory is that drinking hot lemon water will help you lose weight. However, drinking water is known to temporarily increase the number of calories you burn, so it could be the water that helps with weight loss - not the lemon.
Other theories suggest that the plant compounds in lemons can help with weight loss. Research shows that the plant compounds in lemons may help prevent or reduce weight gain in a number of ways. In one study, rats on a fattening diet were given polyphenols extracted from lemon peels. They gained less weight and body fat than other mice. However, there are no studies to confirm the weight loss effects of compounds in lemons in humans.
1.3. Preventing Kidney Stones Kidney stones are small stones that form when waste products crystallize and accumulate in our kidneys. They are quite common and people with kidney stones will often experience this again and again.
Citric acid may help prevent kidney stones by increasing urine volume and increasing urine pH, creating a less favorable environment for kidney stone formation. Just 1/2 cup (equivalent to 125ml) of lemon juice per day can provide enough citric acid to reduce stone formation in people who already have the disease.
Some studies have also found that lemon juice is effective at preventing kidney stones from forming, but the results are conflicting. Other studies show that lemons are not effective in preventing kidney stones or any other type of stone. Therefore, better conducted studies need to look at whether lemon juice affects kidney stone formation in humans.

1.4. Protects against anemia Iron deficiency anemia is quite common. It happens when we don't get enough iron from the foods we eat every day. Lemons contain a certain amount of iron, but they mainly prevent anemia by improving the body's absorption of iron from plant foods. The human gut absorbs iron from meat, chicken and fish (called heme iron) very easily, while iron from plant sources (non-heme iron) does not. However, this absorption can be improved by consuming vitamin C and citric acid found in lemons.
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 own diet.
1.5. Reducing the risk of cancer A healthy diet rich in fruits and vegetables can help prevent some cancers. Some observational studies have found that people who eat a lot of citrus fruits have a lower risk of cancer, while other studies have not found the same effect in humans. In test-tube studies, many compounds from lemons have been shown to kill cancer cells. However, they can have a different effect on the human body. Some researchers think that the plant compounds found in lemons - such as limonene and naringenin - may contribute to fighting cancer, but this hypothesis needs further study and proof
Some research Animal studies have shown that D-limonene, a compound found in lemon oil, has anti-cancer properties. Another study tried using tangerine pulp containing the plant compounds beta-cryptoxanthin and hesperidin, also found in lemons. This study showed that these compounds prevented malignant tumors from developing in the tongues, lungs and colons of rodents. However, it should be noted that the team used a very high dose of the chemical - more than we get when we eat lemons or oranges. Although some plant compounds from lemons and other citrus fruits may have anti-cancer properties, there is no solid evidence that lemons can fight cancer in humans.
1.6. Improves Digestive Health Lemons are made up of about 10% carbs, mostly in the form of soluble fiber and simple sugars. The main fiber in lemons is pectin, a form of soluble fiber that has many health benefits. Soluble fiber improves gut health and slows down the digestion of sugars and starches. These effects may contribute to lower blood sugar levels. However, to get the benefits of fiber from lemons, we need to eat the pulp. People who drink lemonade without the fiber found in the pulp will miss out on the benefits of this important compound in lemons.

2. Harm when abusing lemon

Lemon is a plant that can provide many health benefits. Moderate use of lemons can improve the quality of the skin, support the digestive system.... However, overdoing it can lead to many serious harms to the body.
2.1. Peptic ulcers The formation of ulcers in the lining of the stomach, lower esophagus, or small intestine is called a peptic ulcer. This could be due to an excess of stomach acid. Using too much lemon can increase this excess acid, resulting in mild or severe stomach ulcers depending on the extent of lemon abuse.
2.2. Gastroesophageal reflux disease (GERD) Gastroesophageal reflux disease (GERD) is another disease related to the digestive tract. Nausea, vomiting, chest pain and sore throat are some very common symptoms of GERD. Using too much lemon can cause this disease. The acid contained in lemons can be the cause of weakening the barrier between the stomach and esophagus. This can increase the production of acid in the stomach, leading to them moving up the throat, causing burning in the throat and erosion of the lining of the esophagus, causing symptoms of gastroesophageal reflux disease.
2.3. Frequent urination Although these fruits are high in vitamin C, they tend to cause frequent urination if consumed in large quantities. That can cause dehydration.
2.4. Migraines Many studies have shown that consuming a significant amount of lemon can be the cause of migraine attacks. The main culprit here is the amino acid tyramine, which is found in lemons in large amounts. Excess of this substance can cause blood to suddenly rush to the brain and is the main cause of migraine attacks in humans.
2.5. Kidney stones Lemon peel is also widely used in cooking and it can also lead to kidney stones. The cause here is due to the oxalate content in the lemon peel. When entering the body oxalate changes into a crystalline form, preventing calcium absorption, thereby leading to the formation of kidney stones.
2.6. Oral health problems Lemon can be abrasive to teeth because it contains two compounds, citric acid and ascorbic acid. These acids along with the natural sugar content in lemons can contribute to oral health problems like tooth decay.

Lemons contain large amounts of vitamin C, soluble fiber and plant compounds that provide a number of benefits to human health. Lemons can help with weight loss and reduce the risk of cardiovascular disease, anemia, kidney stones, gastrointestinal problems and especially cancer. Lemons are not only a very healthy fruit, but they also have a characteristic, pleasant smell and taste that makes them a great addition to food and drinks. However, just like other foods, the abuse of lemons can also lead to harmful health effects such as increasing stomach acid - the main cause of stomach ulcers or gastroesophageal reflux disease. Stomach . Therefore, the most important thing is to use it in moderation to be able to bring health benefits.
Please regularly follow Vinmec website ( www.vinmec.com ) to update useful health care information and leave information when you need a doctor's advice and support! Lemon contains a large amount of vitamin C, Soluble fiber and plant compounds confer a number of benefits on human health. Lemons can help with weight loss and reduce the risk of cardiovascular disease, anemia, kidney stones, gastrointestinal problems and especially cancer. Lemons are not only a very healthy fruit, but they also have a characteristic, pleasant smell and taste that makes them a great addition to food and drinks. However, just like other foods, the abuse of lemons can also lead to harmful health effects such as increasing stomach acid - the main cause of stomach ulcers or gastroesophageal reflux disease. Stomach . Therefore, the most important thing is to use it in moderation to be able to bring health benefits.
Please regularly follow Vinmec website ( www.vinmec.com ) to update useful health care information and leave information

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