(NaturalNews) One fruit that is rich in fiber and low in calories is lemon. Aside from giving flavor to drinks and lemon bars, lemons have a lot of health benefits, so it is advantageous to add them to one's diet, especially for those who have unhealthy eating habits. A lemon of medium size has no fat and contains only 24 calories. It is rich in vitamin C and contains potassium and iron.
In this article, the benefits of consuming whole, fresh lemons for people will be discussed:
The diet of an average person does not contain the necessary requirement of 20 to 38 grams of fiber daily. In order to improve digestive health, it is vital to get enough fiber every day. This shall prevent a person from developing hemorrhoids and suffering from constipation. Diabetes and heart diseases are also prevented with the intake of fiber. One medium-sized fresh lemon has dietary fiber amounting to 2.4 grams.
Lemons provide vitamin C amounting to 44.5mg.
One lemon gives more than half of the 75mg of vitamin C that females need per day and half of the 90mg that males require. Vitamin C helps protect the immune system and prevents it from acquiring infections. It also promotes healthy blood vessels, gums, skin and teeth.
Lemons have compounds that can protect overall health.
According to a study done in 2005, citrus fruits like lemons have limonoids which safeguard people from certain kinds of cancer. These are organic substances which determine the citrus fruits' sweetness or bitterness. Such compounds protect the cells from getting damaged and igniting cancer cells. Another study, from 2004, states that limonoids slow down tumor growth in the mouth as well as the growth of added cancer cells the moment a tumor is formed.
Although lemon can be bitter, it can still make a glass of cold water or iced tea flavorful.
A person just has to squeeze one fruit into these drinks to give them flavor and very important vitamin C. Lemonades can also be prepared by squeezing a lemon into a cold glass of water and mixed with honey or sugar. Those who are fond of salads can replace the usual salad dressing with freshly squeezed lemon juice. This shall make the salad all the more healthy and nutritious and lessens one's intake of calories, sodium and saturated fat. Chopped lemon pieces can also be added to fruit salads. The juice of this fruit can also be added to a marinade recipe to make a dish all the more tasty and healthy.
When consuming lemons, there are some precautions that need to be heeded.
Lemons have acids which can damage teeth, as the enamel found on the surface tends to fade away. The teeth then becomes prone to decay and cavities. People should avoid consuming undiluted lemon juice or sucking on the fruit itself, because the acids will stick to the teeth. When drinking lemonade or any beverage with a mixture of lemon, it is advisable for the drinker to use a straw so that the acid does not get on the teeth. It is also recommended to lessen the consumption of lemon segments too.
Indeed, lemons are healthy. When consumed properly in their fresh state, they provide a lot of benefits to one's health.
About the author: Yanjun is a health and nutrition writer with over 3 years of professional experience in the health and fitness industry. He''s a contributor to many premier source for health advice, fitness tips, and consumer reviews of nutritional supplements.
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