Lemons may not be a staple ingredient in many fruit dessert recipes. Their sour, acidic taste is an instant turnoff, especially for sweet-toothed gastronomers.
But for those who place nutrition above taste, lemons are a welcome addition to any diet. In this article, we explore the benefits of organic lemons you probably didn’t know about.
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Introducing Organic Lemon
According to many nutritionists, one of the best ways to unlock lemon’s powerful health benefits is to insist on organic varieties.
Organic lemon is essentially lemon cultivated using the most sustainable agricultural practices. Such fruits are also free from harmful chemicals, including pesticides and preservatives.
Consuming organic lemons allows you to enjoy the fruits’ health benefits without risking long-term health complications.
The good news is that there are several wellness stores that supply high-quality organic lemons.
The Benefits of Organic Lemon
1. Aiding Digestive Health
A standard serving amount of fresh, organic lemons provides about 10% carbs, most of which comprise dietary fiber. The fruit is high in both soluble and insoluble fiber.
Soluble fiber supports digestion by nourishing gut microbiomes. Research has shown that nourishing gut microbiomes might lower the risks of certain metabolic disorders, including diabetes and inflammatory bowel syndrome (IBS).
On the other hand, insoluble fiber adds bulk to stool, thereby enhancing bowel movement. It’s a key nutrient for anyone suffering from digestive complications, such as constipation.
2. Weight Management
Lemon has always been touted as an effective weight-loss food. The fruit is high in pectin, a soluble fiber that expands when it gets to the stomach, thereby creating the sensation of fullness for longer. This reduces appetite and hunger pangs, ultimately curbing weight gain associated with increased food intake.
The best way to maximize pectin’s weight loss benefits is to consume lemons whole. That’s because the fiber is more concentrated in lemon skin as opposed to lemon juice.
Besides pectin, lemon contains many other compounds that may aid weight loss. One animal study involving mice on a fattening diet found that lemon polyphenols could lower overall body fat.
Some researchers also attribute lemon’s weight loss benefits to its ability to promote water intake. Like fiber, water prevents unhealthy weight gain by creating filling effects.
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3. Asthma Prevention
Organic lemons are high in vitamin C (ascorbic acid), one of the most powerful antioxidants. Multiple studies have shown that consuming the recommended daily intake (RDI) of vitamin C may lower the severity of asthma symptoms.
In one experiment, researchers observed that asthmatics who took lemon suffered fewer asthma attacks.
Ascorbic acid may also relieve bronchial hypersensitivity triggered by a common cold, making lemons particularly beneficial for people with respiratory infections.
4. Supporting Cardiovascular Health
The high amount of vitamin C in organic lemons isn’t only useful in fighting respiratory illnesses. It may also support your cardiovascular health.
A 2014 study on a section of Japanese women showed that those who consumed lemon daily reported lower blood pressure than those who didn’t. Since hypertension is a significant risk factor for heart disease, researchers deduced that ascorbic acid may support cardiovascular functions.
Lemon may also prevent cardiovascular diseases by lowering blood cholesterol. That’s due to its abundance in plant compounds like diosmin and hesperidin.
5. Lowering the Risks of Ischemic Stroke
Staying with cardiovascular health, it turns out that organic lemon might also minimize the risks of ischemic stroke. Considered the most common type of stroke, ischemic stroke occurs when a blood clot impedes blood circulation to the brain.
Now, there’s limited research pointing to lemon’s direct effects on ischemic stroke. However, according to a 2012 study involving about 70,000 women, it emerged that consuming citrus fruits, in general, lowered the risks of ischemic stroke by up to 19%.
Lemon’s positive effects on ischemic stroke are largely due to its abundance of potassium, a mineral that regulates blood’s electrolyte balance.
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6. Preventing Kidney Stones
Kidney stones are small lump deposits resulting from the crystallization and accumulation of certain waste products in the body. Without urgent treatment, the lumps can cause excruciating pain and, ultimately, irreparable kidney damage.
One way to prevent or manage kidney stones is by ramping up urine volume. And that’s where organic lemon comes in.
Lemons are high in citric acid, which addresses kidney stones by increasing urine production and urine pH. Research indicates that as little as four ounces of lemon juice daily is all it takes to keep kidney stones at bay.
7. Improving Iron Absorption
Iron is a vital mineral involved in numerous biological functions. However, cases of iron deficiency are still worryingly high.
Iron deficiency typically results from inadequate intake of the nutrient. But in the case of non-heme iron, it’s mostly due to the mineral’s malabsorption.
Non-heme iron refers to the form of iron that comes from plant sources. It differs from heme iron, obtained from animal sources like beef, poultry, and seafood.
Organic lemon combats iron deficiency by increasing the mineral’s absorption. The fruit allows you to maximize the benefits of non-heme iron.
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Final Word
Lemon is one of the most therapeutic fruits that should feature on anyone’s diet. It can aid digestion, prevent unhealthy weight gain, and help ward off several chronic illnesses.
If you’re averse to lemon’s acidic taste, you could consider consuming it alongside other sweeter fruits like mangoes. You could also flavor your lemon juice to make it more palatable.
Most importantly, insist on organically produced lemon fruits containing fewer chemical preservatives.