Lemon juice is a refreshing beverage offering a variety of health benefits including strengthening the immune system, supporting weight loss, helping control blood pressure, and preventing anemia.
The benefits of lemon juice come from lemons being a low calorie food rich in vitamin C, flavonoids, and carotenoids, which are nutrients and bioactive compounds with antioxidant, immunomodulatory, and anti-inflammatory properties.
To obtain all of the benefits of lemon juice, this beverage should be included as one part of a healthy, well-balanced diet in combination with regular physical exercise.
Health benefits
The main benefits of lemon juice are:
1. Strengthening the immune system
Lemon juice is rich in vitamin C and limonene, which are nutrients and bioactive compounds with antimicrobial and immunomodulatory properties.
Lemon juice also helps strengthen the cells of the immune system to help the body combat infections like colds or the flu.
2. Supporting weight loss
Lemon juice cleanses the palate, helping reduce the urge to eat sweets. When combined with a healthy diet and regular physical exercise, lemon juice can help support weight loss.
Lemon juice is also a low-calorie beverage and is a good choice to include as part of a weight loss diet.
3. Helping control blood pressure
Lemon juice is rich in vitamin C and citric acid, a nutrient and organic acid that promote relaxation of the blood vessels to help control blood pressure.
Lemon juice is not a substitute for recommended medical treatments, regular physical activity, and a healthy diet and should only be used to complement treatments prescribed by a doctor or other healthcare provider.
4. Protecting against premature aging
The vitamin C in lemon juice plays an important role in the formation of collagen, a protein that helps strengthen the skin and increase elasticity and hydration.
5. Preventing anemia
Lemon juice helps prevent anemia because it is rich in vitamin C, a nutrient that promotes iron absorption in the body to help in the formation of hemoglobin, a component of red blood cells responsible for transporting oxygen throughout the body that is is typically low in people with anemia.
6. Maintaining a healthy gut
Limonene, a bioactive compound found in lemon juice, possesses anti-inflammatory and antimicrobial properties against H. pylori bacteria to help prevent the development of stomach and duodenal ulcers.
7. Helping decrease the risk of cancer
Lemon juice contains flavonoids, carotenoids, and vitamin C, nutrients and bioactive compounds that possess antioxidant and anti-inflammatory properties that prevent oxidative stress from affecting healthy cells, helping decrease the risk of cancer.
8. Preventing kidney stones
The citric acid in lemon juice may help prevent kidney stones by increasing both the volume and pH of the urine, making the urine less concentrated and preventing the formation of uric acid crystals.
The water content of lemon juice also helps prevent dehydration, which is one of the causes of kidney stones.
9. Helping treat diarrhea
Lemon juice may work as a complementary therapy for the treatment of diarrhea due to its bactericidal and antioxidant properties. Lemon juice also helps increase water intake to avoid dehydration.
Nutrition facts
The following table provides nutritional information for a 100 mL (3.5 oz) serving of natural lemon juice without added sugar:
To obtain all of the benefits listed above, lemon juice should be included as one part of a healthy diet in combination with regular physical exercise.
How to make
To make lemon juice, simply wash the lemon, slice it down the middle, and squeeze the juice out using a manual or electric juicer. Transfer the juice to a glass, remove the seeds from the strainer, and add the lemon segments to the glass. Add water and drink immediately, preferably without adding sugar.
Lemon juice can be consumed with any meal, such as breakfast, lunch, dinner, or snacks.
Contraindications to use
Because lemons are an acidic fruit, lemon juice may worsen symptoms of stomach inflammation. People with gastritis, gastric ulcers, or gastroesophageal reflux should therefore avoid frequent consumption of lemon juice, especially if it is causing a worsening of symptoms.
Tolerance for acidic fruits during a flare-up of gastritis or reflux varies from person to person, so it is a good idea to talk to a gastroenterologist or registered nutrition about the possibility of including lemon juice in your diet.
Healthy recipes
Some healthy and delicious recipes using lemon juice include:
1. Sicilian lemon juice
Ingredients:
- 1 Sicilian lemon;
- 8 oz filtered water;
- Ice cubes as desired.
Directions:
Wash the lemon well and slice down the middle. Squeeze the juice out of the lemon using a manual or electric juicer and transfer the juice to a glass. Discard the seeds from the strainer and add the lemon segments to the glass.
Add ice cubes and stir well. Drink right away, preferably without adding sugar. If necessary, add your preferred sweetener or 1 tsp of honey.
2. Lemon juice with ginger
Ingredients:
- Juice of 1 lemon;
- 2 cm (¾ in) piece of fresh ginger;
- Ice cubes as desired;
- 1 tsp honey.
Directions:
Place all of the ingredients in a blender and blend for 1 to 2 minutes. Transfer to a glass and drink immediately.
3. Lemon juice with the peel (Swiss lemonade)
Ingredients:
- 2 lemons;
- 100 mL (3.5 oz) filtered water;
- Muscovado sugar or sweetener to taste;
- Ice cubes as desired.
Directions:
Wash and slice the lemons down the middle. Use a knife to remove the inner white layer (pith) of the lemons. Place the lemons (pulp and peel) in a blender and use the pulse setting to pulse 5 times. Strain the mixture and return the liquid to the blender.
Add ice and sugar and blend for 1 minute. Transfer to a glass and drink immediately.
4. Lemon juice with mint
Ingredients:
- 1 lemon;
- 200 mL (6.5 oz) filtered water;
- 4 fresh mint leaves;
- Ice cubes as desired;
- Muscovado sugar or other sweetener to taste.
Directions:
Wash the lemon and cut into four pieces. Remove the pith (inner white layer) and transfer to a blender. Add the rest of the ingredients and blend for 1 to 2 minutes. Strain and drink immediately.
5. Lemon juice with kale
Ingredients:
- Juice of 1 lemon;
- 1 kale leaf;
- 150 mL (5 oz) water.
Directions:
Wash the kale leaf and tear apart with your hands. Place all the ingredients in a blender and blend for 2 to 3 minutes. Transfer to a glass and drink, preferably without adding sugar.
Frequently asked questions
Some frequently asked questions about lemon juice include:
1. Is it ok to drink lemon juice during pregnancy?
Yes, people who are pregnant can drink lemon juice as there are no contraindications to drinking lemon juice during pregnancy.
2. Can you drink lemon juice on your period?
Yes, you can drink lemon juice while on your period. Drinking lemon juice during your period will not increase or decrease menstrual flow.
In addition, lemon juice promotes iron absorption to help prevent anemia that can result from heavy menstrual bleeding.
3. Can people with gastritis drink lemon juice?
Lemon juice can worsen symptoms of gastritis during a flare-up, however people who are not actively experiencing symptoms may be able to drink lemon juice.
4. Is it ok to drink lemon juice every day?
Lemon juice can be consumed every day, however the acid content may increase the risk of dental erosion, which is the loss of enamel and/or dentin. This can cause increased sensitivity and shorter, darker, and more fragile teeth.
Tips for avoiding dental erosion from drinking lemon juice every day include: rinsing your mouth out with water, brushing your teeth 30 minutes after drinking, and using fluoride mouthwash.
Also recommended: 11 Lemon Benefits for Health, Digestion & Skin (Backed by Research) tuasaude.com/en/lemon