Lemons contain nutrients that may help support your cardiovascular health and protect against kidney stones and anemia, among other benefits.Lemons are high in vitamin C, fiber, and various beneficial plant compounds.These nutrients are responsible for several health benefits.In fact, lemons may support heart health, weight control, and digestive health.Here are 6 evidence-based health benefits of lemons.Share on Pinterest
1. Support Heart Health
Lemons are a good source of vitamin C.One lemon provides about 31 mg of vitamin C, which is 51% of the reference daily intake (RDI).Research shows that eating fruits and vegetables rich in vitamin C reduces your risk of heart disease and stroke (1Trusted Source, 2Trusted Source, 3Trusted Source).However, it’s not only the vitamin C that is thought to be good for your heart. The fiber and plant compounds in lemons could also significantly lower some risk factors for heart disease (4Trusted Source, 5Trusted Source).For instance, one study revealed that eating 24 grams of citrus fiber extract daily for a month reduced total blood cholesterol levels (6).Plant compounds found in lemons — namely hesperidin and diosmin — have also been found to lower cholesterol (7Trusted Source, 8Trusted Source, 9).
SUMMARY Lemons are high in heart-healthy vitamin C and several beneficial plant compounds that may lower cholesterol.
2. Help Control Weight
Lemons are often promoted as a weight loss food, and there are a few theories as to why this is.One common theory is that the soluble pectin fiber in them expands in your stomach, helping you feel full for longer.That said, not many people eat lemons whole. And because lemon juice contains no pectin, lemon juice drinks will not promote fullness in the same way.Another theory suggests that drinking hot water with lemon will help you lose weight.However, drinking water is known to temporarily increase the number of calories you burn, so it may be the water itself that is helping with weight loss — not the lemon (10Trusted Source, 11Trusted Source).Other theories suggest that the plant compounds in lemons may aid weight loss.Research shows that plant compounds in lemon extracts may help prevent or reduce weight gain in a number of ways (12Trusted Source, 13Trusted Source).In one study, mice on a fattening diet were given lemon polyphenols extracted from the peel. They gained less weight and body fat than other mice (14Trusted Source).However, no studies confirm the weight loss effects of lemon compounds in humans.
SUMMARY Animal studies show that lemon extract and plant compounds may promote weight loss, but the effects in humans are unknown.
3. Prevent Kidney Stones
Kidney stones are small lumps that form when waste products crystallize and build up in your kidneys.They are quite common, and people who get them often get them repeatedly.Citric acid may help prevent kidney stones by increasing urine volume and increasing urine pH, creating a less favorable environment for kidney stone formation (15Trusted Source, 16Trusted Source).Just a 1/2-cup (4 ounces or 125 ml) of lemon juice per day may provide enough citric acid to help prevent stone formation in people who have already had them (17Trusted Source, 18Trusted Source).Some studies also found that lemonade effectively prevented kidney stones, but the results have been mixed. Other studies have shown no effect (19Trusted Source, 20Trusted Source, 21Trusted Source, 22Trusted Source).Therefore, more well-conducted studies need to examine whether lemon juice affects kidney stone formation (23Trusted Source, 24Trusted Source, 25Trusted Source).
SUMMARY Lemon juice may help prevent kidney stones. However, more quality research is needed.
4. Protect Against Anemia
Iron deficiency anemia is quite common. It occurs when you don’t get enough iron from the foods you eat.Lemons contain some iron, but they primarily prevent anemia by improving your absorption of iron from plant foods (26Trusted Source, 27Trusted Source).Your gut absorbs iron from meat, chicken, and fish (known as heme iron) very easily, while iron from plant sources (non-heme iron) not as easily. However, this absorption can be improved by consuming vitamin C and citric acid.Because lemons contain both vitamin C and citric acid, they may protect against anemia by ensuring that you absorb as much iron as possible from your diet.
SUMMARY Lemons contain vitamin C and citric acid, which help you absorb non-heme iron from plants. This may prevent anemia.
5. Reduce Cancer Risk
A healthy diet rich in fruits and vegetables may help prevent some cancers (28Trusted Source).Some observational studies have found that people who eat the most citrus fruit have a lower risk of cancer, while other studies have found no effects (29Trusted Source, 30Trusted Source, 31Trusted Source).In test-tube studies, many compounds from lemons have killed cancer cells. However, they may not have the same effect on the human body (32Trusted Source, 33Trusted Source, 34Trusted Source).Some researchers think that plant compounds found in lemons — such as limonene and naringenin — could have anticancer effects, but this hypothesis needs further investigation (5Trusted Source, 35Trusted Source, 36Trusted Source, 37Trusted Source).Animal studies indicate that D-limonene, a compound found in lemon oil, does have anticancer properties (38Trusted Source, 39Trusted Source).Another study used pulp from mandarins that contained the plant compounds beta-cryptoxanthin and hesperidin, which are also found in lemons.The study discovered that these compounds prevented malignant tumors from developing in the tongues, lungs, and colons of rodents (40Trusted Source).However, it should be noted that the research team used a very high dose of the chemicals — far more than you would get by eating lemons or oranges.While some plant compounds from lemons and other citrus fruits may have anticancer potential, no quality evidence suggests that lemons can fight cancer in humans.
SUMMARY Some plant chemicals found in lemons have been shown to prevent cancer in animal studies. However, human studies are needed.
Current research shows that garlic may have some real health benefits, such as protection against the common cold and the ability to help lower blood pressure and cholesterol levels.0 of 1 minute, 10 secondsVolume 0%
“Let food be thy medicine, and medicine be thy food.”Those are famous words from the ancient Greek physician Hippocrates, often called the father of Western medicine.He prescribed garlic to treat various medical conditions — and modern science has confirmed many of these beneficial health effects.Here are 11 health benefits of garlic that are supported by human research.
Garlic is a plant in the Allium (onion) family. It’s closely related to onions, shallots, and leeks.Each segment of a garlic bulb is called a clove. There are about 10–20 cloves in a single bulb, give or take.Garlic grows in many parts of the world and is a popular ingredient in cooking due to its strong smell and delicious taste.However, throughout ancient history, people widely usedTrusted Source garlic for its health and medicinal properties. There is documented evidence of its use by many major civilizationsTrusted Source, including the Egyptians, Greeks, Romans, Chinese, and Indians.Scientists now know that most of garlic’s health benefits are due to the formation of sulfur compounds when you chop, crush, or chew a garlic clove.Perhaps the most well-known compound is allicinTrusted Source. However, allicin is an unstable compound that is only briefly present in fresh garlic after you cut or crush it.Other compounds that may play a role in garlic’s health benefits include diallyl disulfideTrusted Source and s-allyl cysteine.The sulfur compounds from garlic enter your body from the digestive tract. They then travel all over your body, exerting strong biological effects.
SUMMARYGarlic is a plant in the onion family grown for its distinctive taste and health benefits. It forms sulfur compounds, which experts believe to be responsible for some of those health benefits.
Calorie for calorie, garlic is incredibly nutritious.A single clove (about 3 grams) contains 4.5 caloriesTrusted Source, 0.2 grams of protein, and 1 gram of carbs.Garlic is a good source of several nutrients, notably:
Research from 2016 suggests that aged garlic extract (AGE) can boost your immune system.The study found that people who took AGE supplements for 3 months during the cold and flu season experienced less severe symptoms and fewer days missed of school or work.Other research suggests that the compounds in garlic may have antiviral propertiesTrusted Source. In addition to boosting your immune system, it may help prevent viruses from entering host cells or from replicating within your cells.
SUMMARYGarlic and garlic supplements may help prevent and reduce the severity of illnesses like the flu and common cold.
According to the World Health OrganizationTrusted Source, cardiovascular diseases like heart attack and stroke are responsible for more deaths than almost any other condition.High blood pressure, or hypertension, is one of the most important factors that may lead to these diseases.A 2020 meta-analysis of studiesTrusted Source found garlic supplements to reduce blood pressure in people with high blood pressure. Researchers linked this effect to a 16–40% reduced risk of experiencing cardiovascular events.The analysis noted that the effect of garlic was similar to some blood pressure medications but with fewer side effects.A 2019 reviewTrusted Source notes that allicin in garlic may limit the production of angiotensin II, a hormone that increases blood pressure. It may also relax your blood vessels, allowing blood to flow more easily.
SUMMARYGarlic supplements appear to improve blood pressure for those with known high blood pressure. In some cases, supplements may be as effective as regular medications.
A 2018 research reviewTrusted Source suggests that garlic can lower total and LDL (bad) cholesterol. The authors recommend that people with high cholesterol eat more garlic but caution that more research is needed to verify their findings.According to 2016 research, taking garlic supplements for more than 2 months could reduce your LDL by up to 10%. Researchers noted this effect in people with slightly raised cholesterol levels.But garlic does not seem to have the same effect on triglyceride levels, another risk factor for heart disease.Research also suggests that garlic does not have an effect on HDL (good) cholesterol.
SUMMARYGarlic supplements seem to reduce total and LDL (bad) cholesterol, particularly in those with slightly high cholesterol. There appears to be no effect on HDL (good) cholesterol and triglycerides.
What is turmeric good for?
Brown explains that the active ingredient in turmeric is a natural compound (polyphenol) called curcumin, which has both antioxidant and anti-inflammatory properties.“Curcumin has many biological activities, not all of which are understood,” Brown says. “Like other colorful plant-based foods, turmeric is rich in phytonutrients that may protect the body by neutralizing free radicals (pollution, sunlight) and shielding the cells from damage.” Diets rich in plant-based foods are associated with prevention of medical conditions such as cancer and heart disease.Brown says, “Anyone who’s trying to manage inflammation could benefit from adding some turmeric to their foods.” She cites inflammatory conditions such as arthritis and other joint disorders, colitis, allergies and infections.
Science Behind Turmeric
Turmeric and its components, including curcumin, have been the subject of scientific studies.“Some research results show that people who have osteoarthritis reported less joint pain when eating turmeric in recipes,” Brown says. “Turmeric’s effect on mood disorders, depression and dementia have also been explored, but studies are small, so more research will reveal if there is a benefit.”In addition to these conditions, research studies have shown some possible benefits of turmeric for:
Brown says turmeric supplements are probably not a good idea. As wonderful as turmeric’s nutritional benefits can be, more curcumin is not necessarily better, and too much can be risky.For instance, turmeric supplements may increase your risk of kidney stones, especially if this runs in your family. Curcumin supplements contain much higher concentrations of the compound than a person would consume by eating food flavored with the spice or by drinking turmeric tea.“One challenge of turmeric is that curcumin and other active ingredients are not bioavailable, meaning they are not easily absorbed by the body. Also, the digestive process breaks these beneficial compounds down and eliminates them quickly,” Brown says.With that in mind, incorporating the spice regularly into your meals can safely boost your intake. Combining the spice with black pepper may help increase your body’s ability to absorb turmeric’s beneficial compounds. A substance in black pepper called piperine, when combined with curcumin, has been shown to increase bioavailability by 2000%.“It’s better to get curcumin and most other nutrients in whole food form rather than to take turmeric pills, tinctures, capsules or gummies,” she says.
Turmeric Supplements and Drug Interactions
High doses of curcumin, as found in concentrated turmeric supplements, can interact with certain medications.Pain relievers: Turmeric supplements can lessen the effects of indomethacin, aspirin, ibuprofen or acetaminophen.Chemotherapy: If you are receiving chemotherapy treatments, talk to your doctor before taking turmeric supplements, and especially avoid them if you are taking these chemotherapy agents:
Camptothecin
Mechlorethamine
Doxorubicin
Cyclophosphamide
Blood thinners: Turmeric or curcumin supplements can increase the risk of bleeding in people taking warfarin.Immunosuppressive drugs: People taking a medication called tacrolimus may experience increased side effects if they consume high amounts of curcumin.
Turmeric Side Effects
While turmeric is safe for most people when enjoyed in tea or food, if you are allergic to the spice, eating it may cause a rash, hives or abdominal pain.Most of the side effects are associated with very high concentrations of curcumin found in supplements (pills, capsules and gummies).
How to Enjoy Turmeric
Turmeric is used as a natural coloring agent for some kinds of mustard, and it is an ingredient in curry powder. Brown says she enjoys the earthy flavor of turmeric on its own, and notes that it adds a depth of flavor and a pleasing color to Thai or other Asian dishes, as well as stews and chilis. “It’s great in chicken soup,” she notes.Brown buys whole turmeric root in the produce section, and says she puts turmeric root pieces in freezer bags and freezes them to keep them fresh for up to six months.She notes that the yellow pigment of turmeric can stain countertops and fabric, so you should be careful when working with it. Gentle abrasives or chlorine-based cleansers can remove the stains from many surfaces.
Turmeric Tea
Like ginger, turmeric root can be made into a nourishing and tasty tea. Here’s Brown’s method:
2 tablespoons turmeric root chopped or 2 teaspoons turmeric powder
Bring to a boil in 1–2 cups water
Lower to simmer for 5 minutes and then strain.
“You can drink turmeric tea warm or cold, and add lemon and/or honey to change the taste,” Brown advises.
