Lemon benefits

We are constantly looking for tricks or "grandmother tricks" to improve our health naturally , and the trick that we often hear about is the famous lemon water . So what are the virtues of lemon ? Is lemon water really a miracle cure?.

Lemon has many beneficial properties for health that have been recognized for centuries. The two main ones are: on the one hand, its powerful anti-bacterial and antiviral action , and on the other hand, its efficacy to stimulate the immune system .

It is for his reasons that he has been used for centuries to cure multiple ailments. In ancient times, the Egyptians believed that lemon would make it possible to fight against the effects of various poisons . In addition, because of its high content of vitamin C, it was also used as a remedy to prevent diseases of the past, such as scurvy.Lemon is also used in diets because its juice is also digestive and is a good depurative for the liver.

Nutritional value of lemon and lime

Sources : Health Canada. Canadian Nutrient File , 2010.

Health Benefits of Lemon

Lemon and Weight Loss

Many dieting boasts the use of lemon and its juice for its impact on weight loss. Obese people were shown to have lower levels of vitamin C than non-obese and low levels of vitamin C were related to accumulation of abdominal fat.

Indeed, individuals who consume enough vitamin C would oxidize 30% more body fat during a moderate exercise session compared to individuals with low vitamin C 40 intake.

In short, low intakes of vitamin C would constitute a barrier to the loss of body fat in the obese. Nonetheless, no controlled clinical study to specifically assess the impact of lemon consumption on weight loss has been conducted to date. Therefore, additional studies are needed to confirm their potential effects.

Cancer prevention

Several studies have demonstrated that citrus consumption is related to the prevention of certain types of cancers3,4,18,33, such as esophageal cancer, stomach cancer, colon cancer, mouth cancer And the pharynx. According to one study33, moderate consumption of citrus fruit (1-4 servings per week) would reduce the risk of cancer in the gastrointestinal tract and the upper respiratory tract. In the case of pancreatic or prostate cancer, studies remain controversial32,39. 

A population study suggests that daily citrus consumption combined with high green tea consumption (1 cup or more per day) would be associated with a greater decrease in the incidence of cancers31.

Flavonoids, antioxidant compounds in citrus fruits, have shown that they can slow the proliferation of several cancer cell lines9,16,35 and decrease the growth of metastases34. These properties could be used to develop anti-tumor therapies8. 

Other compounds contained in citrus fruits (limonoids) have also demonstrated anticancer effects in vitro or in animal models. They could decrease the proliferation of cancer cells12,13 of breast, stomach13, lung13, mouth12,17 and colon18.

Reduces the risk of cardiovascular diseases

Several epidemiological studies have demonstrated that a steady supply of citrus flavonoids is associated with a lower risk of cardiovascular disease37. Flavonoids would help to improve coronary vasodilation, decrease platelet aggregation and prevent oxidation of "bad" cholesterol (LDL).

Calm inflammations

Several studies have shown that citrus flavonoids have anti-inflammatory properties. They would inhibit the synthesis and activity of mediators involved in inflammation (derived from arachidonic acid, prostaglandins E2, F2 and thromboxanes A2).

Reduces hypercholesterolemia

Flavonoids and limonoids of citrus fruits and juices may have a potential to reduce hypercholesterolemia. Studies in animals have shown that some of them lowered blood cholesterol10,11,19. However, these studies were not carried out from compounds extracted directly from lemon or lime. The bioavailability of citrus compounds and their mechanisms of absorption should be studied in humans before a decision can be made on their clinical efficacy.

Moisturuzes Body

We all know how important it is to hydrate . And indeed, the lemon has important moisturizing virtues since it would contain 80% of water! Moreover, for those who would find the water sad and boring, lemon gives you the opportunity to give a little more flavors and originality to what you drink!

Promotes digestion

Lemon water, consumed on an empty stomach, would make it possible to improve the transit : indeed, as our expert doctor Alain Tuan Qui explains , drinking lemon water would make it possible to "take off" the waste left on the digestive mucosa - Thus cleansing our digestive system and thus improving our digestion.

Boosts immunity

Lemon is one of the foods richest in vitamin C : it will help you to fight transient or chronic fatigue .

Detoxifies the body

Lemon has detoxifying properties because it cleanses the digestive system as we saw in point 2. It is also a mild and natural diuretic : it stimulates the activity of the kidneys thus helping to eliminate the toxins of our body.

Usefull against bad breath

Lemon helps to freshen breath and also relieve dental pain and gingivitis .

Cleans the skin

With these detoxifying and diuretic properties, lukewarm lemon water helps keep skin healthy and luminous. Indeed, its alkaline nature destroys some of the bacteria that are causing acne and other skin problems .

Vitamin C and other antioxidants that contain lemon also help to clear wrinkles and stains, and fight free radicals - responsible for aging skin.

Balances body PH

With its acid taste , one tends to think that the lemon would be acidifying. But it is not!

And yes, lemon, because of its citric acid content, combines in the body with minerals and releases alkaline residues that have an anti-acidifying action . Thanks to its alkalizing action , the lemon allows the PH of our body to balance.

Natural appetite supressant

Lemon is an appetite suppressant because it contains pectin , a fiber that swells on contact with water in the stomach, the lemon sends a message of satiety thus preventing small as well as hungry !

And against compulsive hunger, breathe in the essential oil of lemon.

Other Benefits of Lemon

Among other effects observed, two citrus limonoids (limonin and nomilin) ​​inhibit human immunodeficiency virus (HIV) replication and inhibit the protease activity of the virus20. In addition, some lemon limonoids demonstrate activity against certain pathogenic fungi21.Other limonoids and certain proteins would improve the immune system in animals. These results are promising but have not been studied in controlled clinical trials. It is therefore impossible at present to transpose these effects in humans.

Several prospective and epidemiological studies have shown that high consumption of fruits and vegetables decreases the risk of cardiovascular disease28, some cancers29 and other chronic diseases1,2,30.

The antioxidant power of lemon and lime is considered low, as it is calculated based on a relatively small, normal portion. Nevertheless, lemon and lime contain various components that can have a favorable effect on the health and the prevention of several diseases.
Where do the benefits of lemon come from?

• Flavonoids

Lemon and lime contain different types of flavonoids. These antioxidants make it possible, among other things, to neutralize the free radicals of the body and thus prevent the occurrence of cardiovascular diseases, certain cancers and other chronic diseases. The main flavonoids contained in lemon and lime are eriocitrin and hesperetin. Animal experiments have demonstrated that eriodocrine and hespertine, extracted from the lemon bark (skin) of the lemon or its juice, may reduce or prevent increased oxidative stress-related damage5,6. In addition, eriodocrine may induce apoptosis of leukemic cells. The white part of the lemon bark is the one that contains most of these 2 flavonoids.

• Nobiletine

This other type of flavonoid contained in citrus fruits would have anti-angiogenic properties. It would help to slow the growth of tumors and metastases34. Finally, according to a study carried out on pancreatic cells, the ability to inhibit proliferation of cancer cells in the lime would be proportional to its content in flavonoids and in limonoids.

• limonoids

The main limonoids contained in citrus fruits are limonin and nomiline. They are found mainly in seeds12, but also in juice13. Limonoids have some antioxidant capacity14. They could also lead to the apoptosis of cancerous neuroblastic cells (embryonic nerve cells, then differentiating into neurons). Studies suggest that they can prevent certain types of cancers in animals. For example, obacunone, a type of limonoid, has been found to be effective in reducing the incidence of colon tumors18 and in decreasing the number of tumors in the mouth.12 But there is currently no data on Similar effect in humans. The synergistic action of several limonoids together, or with other compounds (such as flavonoids), may enhance their action on cancer cells.

• Soluble fibers

Citrus fruits are rich in soluble fiber, mainly pectin, which is found in the bark and in the white membrane around the flesh (albedo). By their ability to lower blood cholesterol, soluble fiber helps to reduce the incidence of cardiovascular disease23. Researchers have demonstrated that lemon bark is effective in lowering blood and hepatic cholesterol levels in animals24. However, in addition to pectin, other compounds present in the lemon bark could participate in this process.

In addition, lemon pectin, compared with that of 3 other citrus fruits (grapefruit, tangerine and orange), has the best ability to inhibit the growth of certain cancer tumors in vitro25. On the other hand, these data require further analysis before concluding that lemon pectin or lime has a beneficial effect on human cancer.

• Proteins

A team of researchers found that lime juice extract could improve the immune response in animals26. This effect would be attributable to a set of proteins present in the lime juice extract. These same protein components could participate in stopping the proliferation of cancer cells observed in vitro27.

Choose your lemon

The skin of the most juicy lemons and limes is fine and brilliant, never lumpy. The fruit should be firm and heavy in hand.

The leaves of the combava (the limestone of the species Citrus hystrix) are found fresh, dried or frozen in the oriental grocery stores.Dried leaves quickly lose their aroma and are less of a culinary interest than fresh and frozen leaves. Sometimes you can also find the fruit of the combava, a lime with bumpy skin.

Lemon storage and conservation

The lemons are kept for 1 to 2 weeks at room temperature, the lime shorter, because they dry out more quickly. Keeping lemons and lime in a container of water in the refrigerator or simply in a tightly closed container will keep them longer.

If large amounts of these fruits are available, they can be squeezed and frozen in an ice cube tray.

Limes and preserved lemons. Split the limes or lemons in four lengthwise, keeping them attached to one end, fill them with coarse salt (about 125 ml - ½ cup for 4 lemons), place them in a Mason-type jar Packing them well and cover with lemon juice (or lime). Leave to macerate about 1 week, then put in the refrigerator. The candied fruits will keep easily 6 months, even longer.

Dehydrated bark. Dried at room temperature, they can be stored for a long time in a spice jar. They will lose part of their flavor on drying, but will still help to decorate a dish. The white part being more bitter, one can only dry the zest, which one will pick with a vegetable peeler or a zester.

Consume lemon peel

See the Ecology and Environment section for precautions before consuming the zest. Dare the zest (the outer layer of the bark) of lime or lemon in mashed potatoes, rice or pasta.

Gremolata is an Italian aromatic blend made up of equal parts of orange and lemon zest, finely chopped garlic and parsley. In addition, when serving, on an osso-buco, a leg of veal or any other braised meat.

In Japan, the lemon bark is cut into thin slices and added to the end in salads, on vegetables or tofu grilled, in scrambled eggs or soup.

Consumption of pulp

The pulp of lemon and lime is rarely consumed, as it is very acid. Except, however, preserved lemons, essential in North African cuisine.One of the classics of this cuisine is chicken with olives and lemons, cooked in tajine (see the method of preparation of preserved lemons in Choice and conservation).

You can also serve the pulp and zest with rice, fish or lamb.

History of lemon and lime

Lemon

Common name : lemon. 

Scientific name : Citrus limon . 

Family : rutaceae.

Lime

Common names : lime, lime. 

Scientific name : Citrus aurantifolia . 

Family : rutaceae.

Lemon was first called " silt ", a term borrowed from the Italian limone , which itself came from the Arabo-Persian limun . The word appeared in the French language in 1351. Hence comes the word "lemonade" which, unlike "limon", still exists today. The term " lemon", born in 1398, is derived from the Latin citrus . He gradually replaced "limon" in the popular language.

It is in the Chinese writings that we first refer to lemon. A first mention dates from 1175, while a detailed description is given in a work published in 1178. These and some other elements noted by historians indicate that lemon was probably introduced into Chinabetween the ^10th   Century and the middle of the twelfth century. There is no archaeological evidence to determine its origin, but the researchers believe it can be said that it comes from the eastern Himalayan region of southern China, more precisely from Upper Burma.

The lemon was perhaps cultivated by the Greeks and Romans, even by the Egyptians, but there are hardly any traces of this culture, except on mosaics of the time. It could also be the citron ( Citrus medica ), its probable ancestor, long known both in the east and in the west, for its medicinal properties. In the course of invasions and climatic fluctuations, the lemon may have disappeared from southern Europe a few times to be reintroduced later. After the barbarian invasions (350 to 400 AD), the Arabs took over the reins of commerce.They will spread the lemon, introducing it into North Africa, Africa and Spain, as well as throughout the Mediterranean basin, with the exception of the Italian and French coasts. Finally, during the Crusades in the Middle East, Europeans from the west, east and north will discover the citrus fruits and develop a taste for these acidic and juicy fruits that they will bring back in their respective countries.Hence the first greenhouses, called orangeries , in which first orange and lemon groves were cultivated, and then all kinds of tropical plants.

Lime and Lime

The term " lime " would come from Provençal limo . It appeared in the language in 1555, while " limette " did it in 1782. A large number of vernacular names (lemon gallet, corn bou, citrus-lime, lemon-lime, lemon-green, Italian lime, soft lime, acid file) were given to this fruit, according to the regions and the varieties. The fruit they designate normally belongs to the species Citrus aurantifolia , the real lime or lime. It can also be attached to the species Citrus limon (lemon), Citrus reticulata (mandarin) or Citrus hystrix , known as lime kaffir or combava , a fruit with bumpy skin. The leaves of the tree are used as well as the zest and sometimes the juice of the fruit in the Thai kitchen.

The file usually refers to the bitter and acidic fruit of a variety of limes. The lime refers rather to a variety whose fruit has a sweet flavor .

The first written mention of the lime would date from the thirteenth century and would be the work of an Arab author. As in the case of lemon , it was probably the Arabs who, at that time, introduced their culture into India, Persia, Palestine, Egypt and Europe. The lime would come from the Indian archipelago where it grows wild. Although close to lemon in some of its culinary uses, it is a quite different botanical species ( Citrus aurantifolia ). Moreover, it requires warmer temperatures to flourish. It crosses spontaneously with other species of citrus, which gave rise to some hybrids, limonime and limequat being the best known.

Lemon and lime

Lemon and lime were probably introduced to the New World by Christopher Columbus on his second expedition in 1493, while he landed at Isabella (Haiti and the Dominican Republic) as the first permanent settlement. From there, fruits will quickly gain Central America. At the same time, the Portuguese were planting the first citrus trees in Brazil. In the mid-16th century, these trees grew throughout South America. Then, resembling at will, large orchards have established themselves practically without human intervention.

Towards the end of the 16th century, the first citrus fruits - lemons, limes, oranges - were introduced into the city of St-Augustin, Florida. Their culture will spread gradually throughout the southeastern United States and later in California, Hawaii and Puerto Rico. Today, lemon and lime are grown in all tropical and subtropical regions of the world.

Precautions

Avoid consuming lemon or lime, or their juices, along with antacid medications. Indeed, several citrus fruits increase the absorption of the aluminum contained in antacids. It is better to space for 3 hours the intake of antacids and citrus fruits or their juice.

Lemon, lime and juices should also be avoided by people suffering from gastroesophageal reflux, peptic esophagitis and hiatal hernia (in the acute phase of these diseases). These foods can cause irritation of the mucosa of the esophagus or cause epigastric burns.