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Good Doctor – The body needs various nutrients that can be obtained from various sources, both from supplements and from natural products. One important nutrient is vitamin C. The largest source of vitamin C can be obtained from a lemon. Lemon is a fruit from the citrus group that contains the benefits of vitamin C quite high. One lemon contains 31 milligrams of vitamin C, about 51% of the recommended daily intake.
Lemons are not only easy to come by, but also refreshing when used as a mixture for drinks or as a complement to salad dressings. The sour taste of lemons makes them rarely consumed directly.
Health benefits of a lemon
The first research on the benefits of lemons dates back to 1747. James Lind found that lemons and oranges were very effective in treating scorbut, which was common among sailors at the time.
Over time, research on the health benefits of lemons has become more frequent, including the creativity to make lemons easy to consume, such as infusing them into mineral water.
Other than that, what else is lemon good for?
1. Heart-healthy
Research from the Harvard School of Public Health says that consumption of fruits rich in vitamin C has the benefit of protecting the body from coronary heart disease and stroke.
Not only is vitamin C beneficial for the heart, but the fiber and plant compounds and hesperidin and diosmin in lemons can also reduce risk factors for heart disease. The resulting cholesterol reduction was quite significant, each consuming 24 grams of citric fiber every day for one month.
2. Controlling body weight
Plant compounds in lemons can help you lose weight. Research on mice by extracting polyphenols from lemon peels showed that mice given polyphenols gained less weight and body fat than other mice.
This was confirmed by a short-term study on juice diets in 2017. Participants who consumed lemon juice as the main ingredient saw improvements in their gut microbiota that were linked to weight loss in their bodies. In addition, lemons are also low in calories, which helps with weight control.
3. Prevents kidney stones
The citric acid content in lemons prevents body waste from crystallizing into kidney stones, as it increases the volume and pH of urine. According to researchers from the University of Wisconsin Health, citric acid in urine can damage the formation of kidney stones and destroy small stones that are forming.
The more citric acid, the more protected you are from kidney stones. Your citric acid needs can be met by consuming half a cup of lemon juice per day every day.
4. Prevents anemia
The main function of lemon in anemia prevention is to improve the body’s ability to absorb iron from plants, although lemon itself contains iron.
The body absorbs iron from animal sources more easily than plant sources, so the body’s absorption of iron can be improved by consuming vitamin C and citric acid, one of which is from lemon. Anemia caused by iron deficiency is quite common.
5. Reduces the risk of cancer
Various studies have been conducted regarding the benefits of lemon to fight cancer. For example, a 2011 Asian Pacific Journal of Cancer Prevention study successfully killed breast cancer cells after being given lemon extract. Although the extract was given in-vitro, the results show that the compounds in lemons can fight cancer.
Various other studies have found facts that show the relationship between compounds in lemons that can prevent the growth of malignant tumors into cancer. However, research into the effects of lemon on cancer prevention must be conducted in humans.
6. Improves digestive health
The fiber contained in lemons is mostly simple sugars and pectin or soluble fiber. Then the fiber can be obtained through the consumption of lemon flesh, not just the juice. Soluble fiber from lemon flesh is not only good for digestive health but can also slow down the digestion of sugar and starch.
Lemons are easily available at supermarkets or fruit markets. The ease of finding and processing lemons further helps you maintain a healthy body. Start consuming lemons frequently from now on.
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