8 health benefits of lemon

Healthy eating doesn’t have to be complicated. With simple, smart choices, like adding fresh fruits and vegetables to your menu, you can ensure a balanced diet, full of nutrients and flavor. Lemon, for example, one of the most versatile citrus fruits, can be an ally in your daily life.

In addition to its refreshing taste, it has nutritional properties that help strengthen the immune system, support digestion and maintain cardiovascular health. So, discover the eight main benefits of lemon and discover how this fruit can be the key to a healthier diet!

1. High vitamin C content

Lemon is an excellent source of vitamin C, a potent antioxidant that helps fight free radicals and reduce oxidative stress in cells. Adequate intake of this nutrient improves immune function, reduces inflammation and contributes to cardiovascular health by lowering bad cholesterol levels.

“Vitamin C acts directly on our defense cells and helps fight disease-causing microorganisms, strengthening our antibodies”, adds pharmacist Luciana Rocha. A 100 g serving of lemon provides around 53 mg of vitamin C, helping to meet much of the daily requirement.

2. Antibacterial and antifungal properties

Lemon has a long history of traditional use for treating infections. “Lemon is known for being a rich source of vitamin C and for helping to treat colds and flu. However, this fruit also has antibacterial properties that improve sore throat symptoms”, says nutritionist Solange Ventura.

3. Detoxifying and digestive effect

The citric acid present in lemon stimulates the production of bile in the liver, facilitating the digestion of fats and the elimination of toxins. Furthermore, the flavonoids in this fruit help promote healthy digestion, stimulating the secretion of gastric juices.

“Lemon juice before meals is enough to maintain a good digestion. Studies have shown that vitamin C, contained in this food, increases the absorption of vitamin B, found in meat and vegetables”, says Solange Ventura.

4. Helps fight gastritis

According to Solange Ventura, consuming lemon stimulates the production of organic carbonates and bicarbonates in our body. “In addition, citric acid oxidizes, acting as a base, which, together with other components of lemon, controls stomach acidity and eliminates waste, regenerating inflamed tissues. However, it is worth noting that individuals with gastritis should seek medical attention. “, he states.

5. Protection against anemia

The vitamin C present in lemon improves the absorption of non-heme iron, the type found in plant foods. When combined with sources of iron, such as spinach and legumes, consumption of this fruit can increase the bioavailability of this mineral, reducing the risk of anemia, particularly in vegetarians and vegans.

6. Support cardiovascular health

The antioxidants and anti-inflammatory compounds present in lemon, such as vitamin C and flavonoids, contribute to the reduction of risk factors associated with cardiovascular diseases. A review published in Journal of Clinical Biochemistry and Nutrition indicates that regular consumption of vitamin C is associated with reduced blood pressure levels, improved lipid profile and lower risk of cardiovascular events.

7. Anti-inflammatory action

Chronic inflammation is an underlying factor in many degenerative diseases, including arthritis, cancer and heart diseases. The flavonoids present in lemon, in particular naringenin, have proven anti-inflammatory properties. Therefore, its regular consumption is capable of reducing systemic inflammation, protecting cells from damage caused by chronic inflammation.

8. Prevention of kidney stones

The citric acid in lemon is able to help prevent the formation of kidney stones, especially those composed of calcium oxalate. Ingesting lemonade or water with lemon increases the excretion of citrate, a natural inhibitor of stone formation. This effect, associated with adequate hydration, can be beneficial for people prone to developing kidney stones.