BENEFITS OF LEMON JUICE: AN ALLY IN WEIGHT LOSS?
Lemon juice is such a good source of vitamin C and citric acid that you don’t need to consume astronomical amounts to get the antioxidant benefits it provides. Citrus fruits are one of the best sources of flavonoids, it is to them that we owe this antioxidant effect contained in particular in lemon juice.
You have probably already noticed that it is full of acids when you first tasted a lemon, the reaction on your face has no doubt attested to it! Let’s see how lemon is so good for us, poor humans, through these 12 benefits that we are going to present to you.
THE HISTORY OF LEMON JUICE
The benefits of lemon have been known for ages, the Egyptians were already using it to fight against certain poisons.
But until around the 10th century, lemons were mainly used as ornamental plants.
The 11th century Crusades brought this plant to Europe, making its first appearance in the New World in the late 1400s. Lemons and other fruits rich in vitamin C have been particularly valuable for their ability to repel scurvy.
Today, the main producers of lemons are Italy, Greece, Spain, Turkey and the United States.
COMPOSITION OF LEMON AND LIME
per 100g of lemon
per 100g of lime
Vitamin C (mg) g
Vitamin B9 (g)
THE BENEFITS OF VITAMIN C
Like all citrus fruits, lemons are an excellent source of vitamin C. The juice of one lemon used to make good homemade lemonade (preferably sugar-free) provides about 25 mg of vitamin C per glass (1/2 lemon ). Of course, this will vary depending on how much juice you get from your lemon, but the point is, it’s a good contribution to your Recommended Dietary Allowance.
Women need 75 milligrams of vitamin C per day, while men need 90 milligrams. In fact, the “perfect” dose is not really established, some studies indicate that it is necessary to consume 200 mg/day (including this one dating from 2012 conducted by the “critical review in Food Science and Nutrition), while that the recommended rate varies between 40 and 110mg depending on the country.
Keep in mind that under 10mg, you run the risk of being deficient, which can lead to Scurvy. Vitamin C is well known as an antioxidant that neutralizes free radicals before they can damage tissue.
But as an antioxidant, vitamin C also protects molecules such as proteins, fats, carbohydrates, and DNA from damage caused by free radicals. Higher intakes of vitamin C are associated with a lower risk of cardiovascular disease. Your body also needs vitamin C to make collagen, which is the connective tissue that supports and strengthens muscles, ligaments, skin, and organs.
CITRIC ACID IN LEMON JUICE
Lemon juice contains more citric acid than other citrus fruits, according to a 2008 report in the Journal of Urology. Citric acid is vital for energy production, but the body naturally produces everything it needs, so citric acid is not an essential nutrient.
The citric acid in lemon juice still offers significant health benefits. In addition, when you consume lemon juice, the number of citrate increases in the urine, which naturally prevents kidney stones from forming and also helps to destroy the small stones that were already there. However, a low level of urinary citrate increases the risk of urinary crystallization and the development of kidney stones.
A study published in the Journal of the Clinic of Biochemistry and Nutrition in 2007 found that taking citric acid can reduce physical fatigue. The researchers gave a group of healthy volunteers citric acid, a second group received L-carnitine, and a third group received a placebo. For eight weeks, everyone exercised on bikes and under controlled conditions, then everyone assessed their fatigue. The participants taking citric acid were the only ones who felt less tired.
Be careful though, this study includes a total of only 18 participants , other people could not see the same results. More research is needed to verify the role of citric acid on muscle fatigue.
CITRUS BIOFLAVONOIDS PROVIDE BENEFITS
Lemons have a group of herbal flavonoids called flavanones. Like the flavonoids found in other fruits and vegetables, the flavanones in lemon juice (hesperetin, naringenin, and eriodyctiol) work as antioxidants and help fight inflammation. Hesperetin shows promise for cancer prevention by inhibiting tumour growth. It can also help treat diabetes and reduce the risk of cardiovascular disease by lowering blood pressure and blood lipid levels, according to a study published in Life Sciences in March 2015.
Citrus fruits are excellent sources of flavanones, and fresh lemon juice is the citrus juice with the highest amount of flavanones, ranging from 2 to 175 mg per 100 ml, compared to “only” 5 to 47 mg for the same amount of orange juice.
Why such a wide range? Quite simply because the quantity can vary according to the parameters which are the storage of the juice, the preparation, the treatment, which can cause losses of flavanones. To benefit from the best intake, drink your fresh juice, directly after preparation.
LEMON JUICE AND BENEFITS: 12 BENEFITS OF YELLOW CITRUS
We will see that the range of benefits of lemon is very wide, it includes the treatment of throat infections, indigestion, constipation, dental problems, fever, rheumatism, burns, obesity, respiratory disorders and high blood pressure, it also provides care for your hair and skin. Known for its therapeutic properties for generations, lemon helps strengthen your immune system, cleans your stomach, and is also considered a blood purifier.
Lemon juice, in particular, has several health benefits, it is known as an effective treatment for kidney stones and for preventing strokes.
Prepare to become an avid lemon juice consumer!
1. HELPS DIGESTION AND DETOXIFICATION
Because the atomic structure of lemon juice is similar to the digestive juices found in the stomach, it tricks the liver into producing bile, which helps food move through your body and through the gastrointestinal tract smoothly. . Lemon water also helps relieve indigestion or an upset stomach.
The acids in lemon juice encourage your body to process the good things in food more slowly. This long absorption means that the insulin level remains stable, allowing you to get more nutrients in the food you eat.
Better nutrient absorption means less bloating.
Lemon water improves enzymes in your body, stimulates the liver, and flushes out toxins. Since it is a mild diuretic, do not be surprised to go to the bathroom more often since it helps the urinary tract to get rid of all the unwanted elements, which is why we find very often lemon juice in body and skin detox programs.
2. DRASTICALLY INCREASES VITAMIN C INTAKE
Since your body does not produce vitamin C on its own, it is important to get enough of it from the foods and drinks you eat. And luckily, lemons are full of them.
What are the benefits of having enough vitamin C?
This will help stimulate the production of white blood cells, which are vital for your immune system to function properly.
As an antioxidant, vitamin C also protects cells against oxidative damage.
Plus, getting enough vitamin C helps your immune system protect you against colds and the flu.
Drinking lemon water daily is, therefore, an excellent reflex, especially in winter.
3. REJUVENATES THE SKIN
The antioxidants in vitamin C do double duty in lemon water. They fight free radical damage on the inside and let you have glowing skin on the outside (sounds like a Vichy slogan).
Getting enough vitamin C also allows the body to continuously produce collagen, which is essential for firming the skin on the face.
Lemon is the new botox!
Add to this that according to a 2007 study published in the American Journal of Clinical Nutrition, regular consumption of vitamin C allows you to have younger and less wrinkled skin.
The antioxidant in Vitamin C, when consumed in its natural form or applied topically, may help fight skin damage from sun and pollution, reduce wrinkles, and overall improve graininess. skin.
4. GOOD “SUPPLEMENT” IN WEIGHT LOSS
We are attacking the point for which you are certainly reading this article, the fateful question hanging on your lips … will he finally tell us whether or not lemon makes us lose weight?
It is, in any case, the idea which is in all minds, by dint of media hype and suddenly fashionable lemon diets you want some here.
No, lemon will not make you lose weight on its own.
By that, I mean that sipping lemon water all day by the pool this summer isn’t really what will get you into your swimsuit.
But, because there is a but, it is a nice ally to put in your team to lose a few pounds.
And that’s thanks to the pectin found in lemons, which is a type of fibre commonly found in fruits. Pectin helps you satisfy your appetite; you will feel full, which will allow you to eat less during the day.
Citrus fruits are rich in soluble fibre, mainly in pectin (pectin has the ability to lower blood cholesterol, soluble fibre contributes to reducing the incidence of cardiovascular disease.), This is why we say by abuse of language that lemon makes you lose weight.
But now, pectin is particularly contained in the skin of the lemon and in its albedo, you know, this white membrane around the flesh that we are not used to eating.
Obese people have been shown to have lower levels of vitamin C than non-obese people, and low levels of vitamin C have been shown to be linked to the accumulation of abdominal fat.
Indeed, individuals who consume sufficient vitamin C oxidize 30% more body fat during a moderate exercise session compared to individuals with low vitamin C intakes. In short, low vitamin C intake would constitute a barrier to the loss of body fat in obese people. However, no controlled clinical study to specifically assess the impact of lemon consumption on weight loss has been performed to date.
It will therefore be necessary to wait for additional studies to confirm their potential effects.
However, if drinking lemon juice alone has never made anyone lose weight, it does not prevent it from being a very good reflex to adopt, if only to fill the stomach and thus be more satiated, before start a meal in the morning on an empty stomach, for example. If you replace your sodas with lemon water, this is the jackpot!
Hydration is one of the keys to weight loss, so lemon water is a good way to keep from getting dehydrated, which can lead to headaches, fatigue and bad mood.
5. BOOSTS ENERGY, MOOD AND IMMUNE SYSTEM
How about replacing your morning cup of coffee with homemade lemon juice? The idea might seem inconceivable, and yet lemon water can boost your energy without the hassle of caffeine.
Here’s how it works: Our body gets energy from atoms and molecules in food. When the negative ions in lemons enter your digestive system, your energy is naturally increased.
The point is, the simple scent of lemon is proven to be effective in lowering your stress levels and improving your mood, so don’t forget to offer your cranky coworkers a drink or to spray their offices with essential oils made from it. lemon when their backs are turned!
6. PROVIDES ADDITIONAL DENTAL CARE
Lemon is also frequently used for dental care. If lemon juice is applied to the area of a toothache, it can help get rid of the pain.
Applying juice to the gums, for example, can stop the bleeding gums, while eliminating the bad odour induced by these sore gums.
Lemon juice can additionally be used in the regular cleaning of your teeth. Try opting for a toothpaste that has lemon as an ingredient, or add a drop of its juice to your traditional toothpaste.
You can very well make yourself a natural homemade shampoo by mixing 1 egg with the juice of a whole lemon, before applying it to damp hair, massaging well. Leave on for 30 minutes before rinsing thoroughly.
8. CAN RELIEVE RESPIRATORY TRACT
Lemon juice helps relieve respiratory problems, so it can provide relief for a person suffering from an asthma attack. Containing a rich source of vitamin C, it helps to treat respiratory problems in the longer term.
The risk of developing asthma is lower in people who consume a large number of certain nutrients, one of them being vitamin C. At least, a review published on ” Allergy, Asthma & Clinical Immunology ” in these terms:
“ It may be good for asthma patients to test vitamin C on an individual basis if they have the asthma exacerbations caused by respiratory infections. However, more research is needed on the role of vitamin C in asthma induced by colds. “
9. FOOT RELAXATION
Lemon is an antiseptic and aromatic agent that can be helpful in relaxing the feet. Add some lemon juice to lukewarm water and soak your feet in the mixture for instant relief as well as muscle relaxation. To try after a long day of walking!
10. LOWERS FEVER
Forget about the difficult days when you suffered from a fever! When the temperature rises, drinking a mixture of lemon juice can help bring your fever down faster. The must is to combine it with rum and honey in a good Grog to bring down the temperature, even if in this case the hot water will destroy the supply of vitamin C.
11. BALANCES THE BODY’S PH
Lemons can seem very acidic, common sense would say that it is counterproductive to balance the pH of our body, but it is not.
In reality, lemons are a surprisingly good source that will combine with minerals to release alkaline residues which have an anti-acidifying action.
It is through this alkalizing action that lemon balances the pH of our body.
12. REDUCES THE RISK OF STROKE
Drinking lemon juice is useful for people with heart problems because it contains potassium. The latter controls high blood pressure, dizziness and nausea, as it provides a feeling of calm for the body and mind. It is commonly used to reduce depression and mental stress.
Additionally, according to the American Heart Association, eating higher amounts of citrus fruits may reduce the risk of ischemic stroke in women.
Those who ate the highest amounts of citrus had a 19% lower risk of ischemic stroke than women who ate the least.
The study was carried out on 69,622 women over the age of 14.
Ischemic stroke is the most common type of stroke; it is caused by a clot blocking the flow of blood to the brain.
The lead author of the study, Aedín Cassidy, PhD said :
“ Studies have shown that high consumption of fruits, vegetables and more specifically vitamin C is linked to a reduced risk of stroke. […] Flavonoids [found in some fruits and vegetables] are believed to provide some of this protection through several mechanisms, including those that improve blood vessels, and they also have an anti-inflammatory effect. “
LEMON JUICE RECIPE
Delicious lemon juice recipe.
- 2 glasses of water
- 3 lemons
- A little sugar or equivalent (honey, maple syrup, agave syrup)
- A pinch of salt and black pepper
- Fresh mint
- 5 small ice cubes
Mix the sugar or honey (ideally not too much) with the water in a carafe. Cut the lemons (green and yellow) in half and squeeze them into the water. Add the pinch of salt and pepper. Add the mint and let it macerate a little. Add the ice cubes and serve chilled.
TIPS FOR THE LEMON JUICE RITUAL IN THE MORNING ON AN EMPTY STOMACH
We have seen that lemon juice has all the benefits required to constitute an ideal ritual, what better time than for a ritual than to wake up?
I am going to answer a few questions here that you might ask yourself.
Can we buy lemon juice?
No, there is no question here of buying lemon juice stamped Tropicana or other, ready-made and stuffed with sugar.
Can you store your lemon juice the night before?
Vitamin C is destroyed very quickly in the light, so the idea is to squeeze organic lemons every morning for fresh lemon juice and full of vitamins.
However, you can store your lemon juice in the fridge as long as you put it in a tightly sealed glass jar and don’t wait too long to drink it.
You can also make ice cubes and put them in the freezer.
Should I drink my lemon juice hot, warm or cold?
There are several schools but know that you will have to choose between lukewarm and cold because boiling water will destroy the vitamins, this is not what we are looking for!
Some advice taking lukewarm water so that the body does not have to transform it, because very cold water has the effect of slowing down the body, which forces it to struggle to bring it up to temperature. ice water for better assimilation.
POTENTIAL DANGERS OF EXCESSIVE CONSUMPTION OF LEMON JUICE
One of the biggest dangers with lemon juice is getting it in the eyes!
But that’s not all, there are certain cases in which it is better to avoid consuming too many lemons.
The acids in lemon juice can cause gastrointestinal side effects. Acidic foods can worsen the symptoms of gastrointestinal reflux disease, or GERD and some people have an upset stomach when they consume too much ascorbic acid.
The combination of citric acid and ascorbic acid gives lemon juice a pH score of 2 to 2.6, on a scale where zero represents the most acidic substances and battery acid has a score of 1.
The Minnesota Dental Association reports that tooth enamel begins to erode with foods or drinks that have a pH of 4, so the acidity of lemon juice can harm your teeth.
Protect your teeth by rinsing your mouth with water when you are finished drinking lemon juice. You should also avoid brushing your teeth for at least an hour to prevent acids from rubbing on your teeth.
TOO MUCH VITAMIN C, NOT GREAT FOR ATHLETES?
Finally, know an overdose of vitamins C can also harm you, I invite you to read this very interesting article on Thierry Souccar’s blog on the subject.
It is about a 2014 study that reveals that an overdose of vitamin C would be far from being beneficial for endurance athletes, reducing their capacity to adapt to the effort.
POSSIBLE SIDE EFFECTS
While lemon water is one of the safest drinks you can eat, the acids in lemon can eat away at your tooth enamel.
To avoid this, drink lemon water before brushing your teeth, the bacteria of the night will help protect them a little.
Drink through a straw (bamboo) and rinse your mouth with baking soda to neutralize any acids that may be left on your teeth.
OTHER DAILY USES OF LEMON
Finally, in addition to juice, there are tons of ways to use lemon, here are a few:
- Deodorize your kitchen naturally: by adding a cup of lemon juice to the dishwasher and running a rinse cycle to sanitize and remove any lingering odors.
- Remove bad odors: by adding fresh lemon peels, cinnamon sticks and cloves to a pot of water.
- Whiten teeth: using lemon essential oil mixed with baking soda and coconut oil. Rub the mixture on your teeth.
- Remove bad smells from the fridge by placing half a lemon in the door