What Happens to Your Body When You Add Lemons to Your Diet
1. Boosts the Immune System
As a citrus fruit, lemons are good sources of vitamin C and folate. Both of these are known for boosting the immune system. Nutrients in citrus fruit support the immune system by
Miles EA, Calder PC. Effects of citrus fruit juices and their bioactive components on inflammation and immunity: A narrative review.
- Controlling oxidative stress (overabundance of unstable molecules called free radicals in the body)
- Controlling inflammation
- Supporting immune responses
2. Lowers Stroke Risk
Of the factors that increase stroke risk, diet is the most causative. However, lifestyle modifications can reduce the risk of stroke by as much as 80%.
Research has found that the flavonoids สมัคร ufabet กับเรา รับโบนัสทันที (phytonutrients found in plants) in citrus fruits may reduce the risk of ischemic stroke (blood clot in a vessel leading to the brain) in women. Another study found that people with higher flavonoid intake had lower incidences of heart failure, ischemic heart disease, and stroke.
3. Lowers Blood Pressure
Research found the flavonoids in lemons and the water extract from lemon peels may help suppress blood pressure. The amount of lemon intake negatively impacts systolic blood pressure, the top number in a blood pressure reading that indicates the pressure in your arteries when your heart beats.
Flavonoids metabolize and protect the heart when they interact with the gut microbiome (microorganisms in the digestive system). Their activities are associated with decreased blood pressure with 15% of the association between flavonoid-rich foods and systolic blood pressure.
4. Prevents Cancer
A meta-analysis on citrus fruit and lung cancer risk found that those with the highest citrus fruit intake had a 9% lower risk of developing lung cancer than those with the lowest intake.
There is also evidence that citrus peels may contain anticancer properties. One study evaluated the anticancer potential of citrus peels on in vitro (test tube) assays and in vivo (living organism) cancer models. They found anticancer activity, and researchers encouraged using citrus peels as anticancer food additives.
5. Increases Iron Absorption
Lemons may increase iron bioavailability (the amount available in the body) and bioaccessibility (the amount available for absorption). This is likely due to the high vitamin C content in the citrus fruit.
Pairing iron-rich foods with foods high in vitamin C is one way to increase iron absorption since vitamin C promotes the absorption of iron. Medical professionals advise eating these foods at the same time. However, there is evidence that consuming them separately may also help.
A study evaluated the effectiveness of iron and vitamin C administered separately to improve iron status in young women. Researchers found that, even when taken separately, vitamin C increases iron absorption. The amount of vitamin C you get could be a more important factor than the timing of consumption.