Lemon also is used in baked goods and desserts, like squares, cakes or meringue pie. Lemon pairs well with blueberries and raspberries. Animal studies show that lemon extract and plant compounds may promote weight loss, but the effects in humans are unknown. One study conducted on mice in Japan reported that mice fed with lemon polyphenols suppressed weight gain and body fat accumulation. The flavonoids in lemons are important natural compounds with diverse biologic activities.
Citrus flavonoids were found to display strong anti-inflammatory and antioxidant activities. Another study looked at the effect of lemons on metabolic syndrome and found that naringin supplementation is beneficial for the treatment of obesity, diabetes, hypertension, and metabolic syndrome.
It is believed that lemons have a positive effect on lipid metabolism in obesity, oxidative stress, and inflammation in the context of metabolic syndrome in animals. More human studies are needed however to conclude these findings. A litigation paralegal and writer. Her first novel debuts this fall. Balsamic vinegar is pungent and tasty, which is why so many people like to use it to add flavor to their meals.
Strawberries also have antioxidant and anti-inflammatory benefits, per a study published in August in Plants. They also deliver plenty of antioxidant vitamin C. This juicy melon is a refreshing way to get a keto-friendly fruit fix, with just 46 calories per diced cup, per USDA data.
And researchers in the USDA's Agricultural Research Service recently identified over 1, beneficial phytochemicals in watermelon, including antioxidants and lycopene.
This sunny citrus fruit and its juice are also keto-friendly, so go ahead and add a wedge or squeeze to your ice water. The juice from one lemon has 3 g of carbohydrates, per USDA data , and only around 11 calories. By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. Ketogenic Diet. Reviewed: October 1, They are a key ingredient in lemonade. A great source of vitamin C and fiber, lemons contain many plant compounds, minerals, and essential oils.
These yellow fruits also have many potential health benefits. Eating lemons may lower your risk of heart disease, cancer, and kidney stones. Lemons contain very little fat and protein. The carbohydrates in lemons are primarily composed of fibers and simple sugars, such as glucose, fructose, and sucrose 2. Soluble fibers like pectin can lower blood sugar levels by slowing down the digestion of sugar and starch 3.
Dietary fibers are an important part of a healthy diet and linked to numerous health benefits 3 , 4. Their main fiber is pectin, which may help lower blood sugar levels. Lemons are very rich in vitamin C.
Plant compounds are natural bioactive substances found in plants, some of which have powerful health benefits. The plant compounds in lemons and other citrus fruit may have beneficial effects on cancer, cardiovascular disease, and inflammation 8 , 9 , Many of the plant compounds in lemons are not found in high amounts in lemon juice, so it is recommended to eat the whole fruit — excluding the peel — for maximum benefit 16 , Lemons contain plant compounds that provide various health benefits.
These compounds include citric acid, hesperidin, diosmin, eriocitrin, and d-limonene. Their vitamins and fiber, as well as their powerful plant compounds, are likely responsible Intake of fruits high in vitamin C is linked to reduced heart disease risk 19 , Low levels of vitamin C in the blood are also associated with increased risk of stroke, especially among those who are overweight or have high blood pressure 21 , A Scientific Reports study of short-term juice-based diets, all of which had lemon juice as a primary ingredient, saw that participants' intestinal microbiota associated with weight loss had improved, their vasodilator nitric oxide had increased and the oxidation of their lipids had decreased, resulting in improved wellbeing overall.
Rumsey added that the peels also contain many nutrients. Peels can also be blended into smoothies or soups. New research in BioMed Research International suggests lemons may help damaged livers. The animal study found that rats who had severely damaged livers from alcohol intake saw liver improvement after consuming lemon juice. Lemon juice significantly inhibited negative effects associated with liver disease. More study is needed to determine if humans would see similar protective effects.
Lemons are known for their antimicrobial properties. A book, " Phytochemicals in Citrus: Applications in Functional Foods ,"describes how solvents made with lemon peel show antimicrobial activity against salmonella, staphylococcus and other pathogenic bacteria.
A study in The Journal of Functional Foods found that fermented sweet lemon juice showed antibacterial activity against E. Contaminated nuts are a major source of human exposure to mycotoxin aflatoxin B1.
Aflatoxins are carcinogens associated with liver cancer in cases of high exposure, according to the National Cancer Institute. A study in Food Control found that lemon juice can be effective in preventing exposure from contaminated nuts.
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