LEMON HEALTH BENEFITS AND MINERALS

Posted in FRUITS HEALTH BENEFITS AND MINERALS

Health benefits:

1.  Lemons are packed with numerous health benefiting nutrients. The fruit is less in calories, carrying just 29 calories per 100 g, the value being one of the lowest for the citrus fruits group.

2.  They contains zero saturated fats or cholesterol, but are good source of dietary fiber (7.36% of RDA). Lemon is one of the very low glycemic fruits.

3.  lemon's acidic taste is because of citric acid. Citric acid constitutes up to 8% in its juice. Citric acid is a natural preservative, aids in smooth digestion, and helps dissolve kidney stones.

4.  Lemons, like other fellow citrus fruits, are an excellent source of vitamin C (ascorbic acid); provides about 88% of daily recommended intake. Ascorbic acid is a powerful water soluble natural anti-oxidant. This vitamin is helpful in preventing scurvy. Besides, consumption of foods rich in vitamin-C helps the human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the blood.

5.  Lemons, like oranges, contain a variety of phytochemicals. Hesperetin, naringin, and naringenin are flavonoid glycosides commonly found in citrus fruits. Naringenin is found to have bio-active effect on human health as antioxidant, free radical scavenger, anti-inflammatory, and immune system modulator. This substance has also been shown to reduce oxidant injury to DNA in the cells in-vitro studies.

6.  Additionally, they also compose a minute levels of vitamin A, and other flavonoid anti-oxidants such as alpha, and ß-carotenes, ß-cryptoxanthin, zea-xanthin and lutein. These compounds are known to have antioxidant properties. Vitamin A also required for maintaining healthy mucus membranes and skin and is also essential for vision. Consumption of natural fruits rich in flavonoids helps the body to protect from lung and oral cavity cancers.

7.  Total ORAC value, which measures the anti-oxidant strength of 100 g of fresh lemon juice is 1225 µmol TE (Trolex equivalents).

8.  The fruit is also a good source of B-complex vitamins such as pantothenic acid, pyridoxine, and folates. These essential in the sense that body requires them from external sources to replenish.

9.  Further, they carry a healthy amount of minerals like iron, copper, potassium, and calcium. Potassium in an important component of cell and body fluids helps control heart rate and blood pressure.

Minerals

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

29 Kcal

1.5%

Carbohydrates

9.32 g

7%

Protein

1.10 g

2%

Total Fat

0.30 g

1%

Cholesterol

0 mg

0%

Dietary Fiber

2.80 g

7%

VITAMINS

Folates

11 µg

3%

Niacin

0.100 mg

1%

Pantothenic acid

0.190 mg

4%

Pyridoxine

0.080 mg

6%

Riboflavin

0.020 mg

1.5%

Thiamin

0.040 mg

3.5%

Vitamin C

53 mg

88%

Vitamin A

22 IU

1%

Vitamin E

0.15 mg

1%

Vitamin K

0 µg

0%

ELECTROLYTES

Sodium

2 mg

0%

Potassium

138 mg

3%

MINERALS

Calcium

26 mg

3%

Copper

37 µg

4%

Iron

0.60 mg

7.5%

Magnesium

8 mg

2%

Manganese

0.030 mg

1%

Zinc

0.06 mg

0.5%

PHYTO-NUTRIENTS

Carotene-ß

3 µg

--

Carotene-a

1 µg

--

Crypto-xanthin-ß

20 µg

--

Lutein-zeaxanthin

11 µg

--

Lycopene

0 µg

--

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