Lemon is a round fruit, usually bright green, sour and succulent. This fruit is an extremely powerful source of vitamins, especially high in vitamin C, antioxidants and other nutrients. Lemons include many types, such as Vietnamese lemon, seedless lemon, Thai lemon, etc. Each of these lemons has its own characteristics, for example, Vietnamese local lemons is smaller and more acidic than seedless lemons.
Nutritional value in lemon
Although lemons are a small fruit, they are very rich in nutrients, especially vitamin C. A medium-sized lemon of about 67 grams contains:
- Calories: 20
- Starch: 7grams
- Protein 0.5grams
- Fat: 0.1grams
- Fiber: 1.9grams
- Vitamin C: 22% of the Recommended Daily Value (RDI)
- Iron: 2% RDI
- Calcium: 2% RDI
- Vitamin B6: 2% of the RDI
- Thiamine: 2% of the RDI
- Potassium: 1% RDI
Health benefits
As a rich source of nutrients, lemons can help boost the body's immunity, reduce heart disease risk factors, prevent kidney stones, aid in iron absorption and promote healthy skin.
a. Source of antioxidants
Antioxidants are compounds that are important in protecting cells against free radical molecules. When present in large amounts, free radicals can damage cells in the body, putting them at risk for chronic diseases like heart disease, diabetes, and many types of cancer. Lemons have many active compounds that function as antioxidants in the body, including flavonoids, limonoids, kaempferol, quercetin, and ascorbic acid.
b. Improve immune system
Lemons are high in vitamin C, a nutrient that can help boost your immune system. In test-tube studies, vitamin C has been shown to boost the production of white blood cells, which help protect the body against infection and disease. Furthermore, in some human studies, taking vitamin C has been shown to shorten the duration and severity of the common cold.
In addition, vitamin C may help wounds heal faster by reducing inflammation and stimulating the production of collagen, an essential protein that aids in wound repair. Besides vitamin C, lemons are also a source of antioxidants that help boost the immune system by protecting cells against free radical damage.
c. Improve skin health
Lemon has a number of properties that may promote healthy skin. This fruit has a high content of vitamin C, which is needed to rebuild collagen in the body. Collagen is a protein that keeps the skin firm and healthy. A medium-sized lemon weighing about 67 grams provides more than 20% of the RDI for this nutrient.
A study of more than 4,000 women found that those who ate more vitamin C had a lower risk of fine lines and wrinkles and avoided dry skin during the aging process.
Oxidative stress is a condition caused by an imbalance between free radicals and antioxidants in the body that leads to signs of premature aging. Because of its high antioxidant content, lemon can help fight the aging of the skin.
Read more: Seedless Lemons Planting Features In Vietnam (Part 1)
