Lemon Juice: Benefits, Nutrition & Side Effects

Lemon juice

Lemons have an almost enchanted quality; their bright yellow color, bright, refreshing fragrance, and tart flavor have made them popular in homes around the world for centuries. However, lemon juice can do much more; it is a source of valuable nutrition, a versatile cleaning agent in our homes, and a source of health benefits— packaged in a bright and sunny shell. Let’s explore the full and zesty essence of lemon juice by peeling away its skin.

Lemon Juice Nutrition

Before exploring the various ways that Lemon Juice can be utilized, let us first examine the Nutritional Components of Lemon. Lemon made from Fresh Lemons contains extremely few calories (approximately 8 calories per ounce) while having several nutrients packed into each size ounce as follows:

Vitamin C (Ascorbic acid) – this is the primary nutrient found in Lemon. One fluid ounce of Juice contains approximately 25% of your Daily Recommended Amount of Vitamin C. Vitamin C is an antioxidant, can help support a healthy immune system, promote healthy skin via collagen production, and aid with iron absorption from plant sources.

Potassium, Folate, and Vitamin B6 – in small quantities, Lemon Juice contains small amounts of these vitamins and minerals.

Phytochemicals (Flavonoids) – A relatively small number of phytochemicals can be found in Lemon that provide antioxidant and anti-inflammatory effects

Citric Acid – Citric Acid not only provides Lemon with its characteristic sour flavour, but it also helps with all types of preservation and cleaning.

pH of Lemon Juice

Many people are astonished that lemon, though acidic, actually acts to make the body more alkaline. To understand this, first let’s look at the science.

Lemon juice is acidic because it has a pH level between 2 and 3 on the pH scale, which goes from 0 to 14 (the lower the number, the more acid it is). That acid content is what makes lemon useful when curdling milk or preventing the browning of foods.

The reason lemon produces an alkaline effect when metabolized is that it contains minerals. When the body ingests these minerals, such as potassium and magnesium, the by-product created by the body from metabolizing these minerals is alkaline.

Because of this alkaline effect, lemon juice is sometimes referred to as an “alkalizing food” and can help you to maintain a more balanced pH level in your body. While the body keeps the blood pH tightly regulated, regardless of diet, eating large amounts of fruits and vegetables with alkalizing properties tends to yield better health outcomes, making lemon juice a very important part of the diet.

10 Lemon Juice Benefits

Lemon Juice has so many benefits other than just Adding A Flavor. Here are 10 Health Benefits of lemon juice.

1. Hydrate Better: Starting each morning with warm water makes hydration easier because it gives flavor to the water and makes drinking it more appealing. Plus, with 0 calories, it’s much healthier than drinking sugary drinks.

2. Improve Skin Quality: Lemon contains vitamin C, which is essential for making collagen, which helps keep your skin firm and youthful. Aside from that, lemon juice also contains antioxidants, which help protect against damage caused by the sun and pollution.

3. Aid Digestion: The citric acid in lemon stimulates the production of stomach acid as well as digestive enzymes. Drinking a glass of warm lemon water in the morning may help your digestive system function more regularly.

4. Supports the Immune System: Due to its high concentration of vitamin C, lemon is a great supporter of the body’s natural defenses. Although lemon juice alone will not completely protect you from colds, it does provide significant support to your immune system overall.

5. Helps Keep Your Heart Healthy: Lemon Juice contains flavonoids, which may reduce inflammation and improve blood flow through the blood vessels. Additionally, potassium in lemon Juice can be beneficial for managing blood pressure.

5. Cardiovascular health is promoted by lemon flavonoids. The flavonoids in lemons reduce inflammation and improve vascular function. Additionally, their potassium content can assist in blood-pressure management.

6. The acidic properties of lemon juice allow it to act as a natural preservative by preventing oxidation (browning) in fruits such as apples, avocados, and bananas, which enables them to remain fresh-looking following cutting and preparation.

7. Natural Cleaner: Using chemicals to clean is no longer necessary. Citric acid from lemon juice can remove grime and dissolve mineral deposits (i.e., lime scale) from surfaces while also acting as a mild bleach and disinfectant. You can use lemon juice on your cutting boards or to remove stains from coffee mugs.

8. Fresh Breath. Because of its high acidity level, lemon juice can help eliminate the bacteria that cause bad breath (halitosis). However, be careful to rinse your mouth with plain water after using lemon juice to help protect your teeth from acid erosion.

9. Lemon juice may help prevent kidney stones due to its citric acid content by raising the level of citrate and volume of urine, thus creating a less favorable environment for stone development.

10. Brightens Your Cooking! Lemon juice enhances many recipes by providing a unique flavor contrast to rich sauces and meat dishes, as well as enhancing the overall flavor profile of vegetables. In addition to brightening flavors, lemon juice also helps tenderise proteins without adding sodium or fat.

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Lemon vs. Lime

Many people often wonder if it is possible to substitute one for the other, since lemons and limes belong to the same family and share many characteristics, but do have distinct flavors. 

Lemon (Citrus limon) is larger than a lime and has an oval shape that turns bright yellow as the fruit ripens. While both fruits have sour tastes, their juice and zest are commonly used in both North American and European cooking (lemon meringue pie, lemonade, and seafood seasoning). 

Lime (Citrus aurantifolia or Citrus latifolia) has a smaller circular shape and is green. The flavor of lime is usually described as complex, being sharp, tart, and somewhat bitter in taste, and is an important ingredient in Southeast Asian, Caribbean, and Mexican dishes (such as guacamole, pad thai, and mojito). 

Lemon and lime have similar nutritional content; however, lemon has a small amount more vitamin C and citric acid compared to lime, with lime sometimes having a high content of sugar and carbohydrate. Therefore, choosing between these fruits ultimately comes down to your personal preference for either lemon (for its sunny, vibrant flavor) or lime (for its sharp citrusy taste). 

Lemon Juice Recipe

To truly enjoy the full flavor of lemon juice, there is one go-to recipe. Making your own lemon juice-based drink, lemonade, is a great alternative to using commercially available lemon-flavored drinks that contain high levels of sugar, preservatives, and flavorings. When making lemonade, you will be able to enjoy all the wonderful tastes of lemon juice without the overly sweet aftertaste of store-bought mixes.

Ingredients:

• 1 cup fresh lemon juice (about 4-6 large lemons)
• ¾ cup granulated sugar (or honey/agave to taste)
• 5 cups cold water
• Ice
• Lemon slices and fresh mint for garnish

Method:

1. Prepare Simple Syrup – In a small pot, add sugar and 1 cup of water, then turn the heat to medium and stir frequently until all sugar has dissolved. This step creates a simple syrup that will not leave dense crystals of sugar on the bottom of your pitcher after you combine the sugar and water. Remove pot from heat until slightly cooled.

2. Juice your Lemons – While the simple syrup is cooling, take your lemons and sit on a countertop. Place your palm on the lemon and roll it across the countertop to break down the internal structure of the lemon, allowing it to be easier to juice after pressing. Cut each lemon in half, juice each half, and remove all the seeds that you can.

3. Combine Ingredients – In a large pitcher, combine the fresh lemon juice, slightly cooled simple syrup, and cold water.

4. Taste & Serve – Mix all of these ingredients. Taste the lemonade and add additional water to make it less tart or sugar to make it sweeter, according to your taste preference. After mixing all the ingredients together, put the pitcher in the refrigerator for at least 1 hour to allow the flavors to combine. Serve over ice with a garnish of a lemon slice and a sprig of fresh mint.

Pro Tip: Use lavender or thyme for a herby addition.

Lemon Juice Side Effects

Even though lemon juice is relatively healthy for the general population, its high acidity indicates that it should be consumed in small quantities due to certain safety risks.

Dental Erosion: The citric acid in lemon juice can erode tooth enamel slowly over time. To minimize the risk of erosion, it is recommended to avoid brushing your teeth immediately after consuming lemon juice because the enamel is soft and susceptible to damage. Drinking lemon water through a straw will provide a barrier to protect your teeth from the acid’s damaging effects, and rinsing your mouth with plain water after drinking lemon water will help remove any residual acid from your teeth.

Heartburn or GERD: For some people, the citric acid in lemon juice may trigger or aggravate their heartburn or acid reflux symptoms.

Skin Sensitivity (When Used Topically): The application of undiluted lemon juice to your skin may lead to phytophotodermatitis – a painful skin condition that may occur after being exposed to sunlight after applying the lemon juice. Additionally, lemon juice may be too drying or irritating and should always be diluted with water and patch-tested.

Canker Sores: The citric acid can cause burning and irritation to canker sores and mouth ulcers.

Migraine Triggers: Some individuals are susceptible to getting migraines after eating citrus fruits, including lemon juice.

Conclusion

With health-enhancing properties inside and all-around versatility, the lemon truly embodies the genius of nature. It is a cook’s secret weapon, a natural household disinfectant, and an extremely simple yet effective way to improve health and general well-being. The many ways that we can use the lemon safely and effectively will depend on our knowledge of what it can do, which includes its ability to provide acid, along with a myriad of other health benefits due to its various vitamins and minerals.

The next time you see a bowl filled with bright yellow lemons, remember to think of them as more than just delicious fruit; rather, they are a small ray of sunshine, an abundance of well-being, and a vibrant taste that is just waiting to brighten your day. Why not begin tomorrow morning with a cup of warm lemon water and see how you feel?

Disclaimer: The information provided on this website is for general educational and awareness purposes only. It should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor or a qualified healthcare professional before making any changes to your diet, medication, or health routine. The author and website are not responsible for any outcomes resulting from the use of this information.

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