One of the most consumed and healing fruits par excellence is the lemon that provides us with vitamins, eliminates toxins and is a powerful source of fiber. Its versatility is so great that it can be used to season soups, salads, be present in dishes such as ceviche or even in ice cream.
There are dozens of articles that attribute endless properties to it, often bringing it closer to something almost magical. There is also much talk that fasting lemon water is a great ally to lose weight.
Although it has really great nutritional contributions, not everything that is said is true. Today we review some myths and truths about this fruit and its health benefits.
truths
– The Ministry of Agriculture, Fisheries and Food of Spain, informs that the lemon help produce collagen and improves healing, and immune system function. Although the greatest virtue of the fruit is in vitamin C.
– A high consumption of vitamin C (and therefore, of lemon) prevents cardiovascular diseases, cataracts, thrombus formation. In addition, the vitamin C in lemon also has antiseptic effects.
– It is a source of soluble fiber, such as pectin, which helps lower cholesterol and control blood glucose.
– It is also rich in flavonoids, which have anti-inflammatory properties. These can be found in its pulp.
– Prevents constipation. According to the Spanish Federation of Nutrition (FEN), its large amount of fiber helps to increase the weight and size of stools, making them softer and facilitating their evacuation.
myths
– It does not help you lose weight. Francisco García, a specialist at the Spanish Digestive System Foundation (FEAD), explains that it has not been proven that lemon juice is slimming; the only conclusive truth is that by substituting a good breakfast for water with lemon, the ideal diet is being destabilized.
On the other hand, Mónica Carreira, a nutritionist at Advance Medical, mentions that although lemon water helps prevent thrombosis and improves circulatory function, it does not provide any benefit in weight loss.
The only medical rationale for lemon water and fasting weight loss is that you only drink water instead of any other food. The above will obviously cause you to lose weight, but only from drinking water, not from the lemon, and in fact, this could lead to foodborne illnesses such as malnutrition.
– Does not prevent cancer. The Cancer Research Institute of the United States has debunked the myth of the alkaline lemon and its preventive use against cancer.
– It also does not have a strong antioxidant power. In itself, and following what was said by the Spanish Digestive System Foundation (FEAD), this property could only be found in its shell, not in the juice.
– Provides vitamin C, but not in sufficient quantities. Although lemon juice is rich in vitamin C, providing 35 milligrams of it, a glass does not even reach half of what is recommended by the World Health Organization (WHO), who suggest an average consumption of 90 milligrams a day in men and 75 in women. The FEAD mentions that it has smaller amounts of other vitamins and minerals, but nothing far from other fruits or citrus.
Too much lemon could cause you problems
Misinformation about the properties of the lemon can make many people think that its consumption should be continuous, almost excessive, but like any food, it should be enjoyed in measure.
If taken in large quantities, due to its acidity, lemon water can worsen cases of gastritis, aggravate problems with tooth enamel and cause discomfort in people with gastric ulcers. In short, it is important to consume it in the right measure.
Do you serve water with lemon on an empty stomach?
The fact that lemon water is believed to be a healthy choice on a fasting diet could be due to its low calorie content.
A study by the United States Department of Health and Human Services mentions that lemon consumption does not affect fasting, but it does not mean that it contributes anything to it.
Another study in the Journal of Ayurveda and Integrative Medicine indicates that drinking lemon juice is a safe method of weight loss, but it was only tested on healthy volunteers, without obesity, diabetes or a similar condition.
Whenever you want to know a little more about the properties of certain foods, it never hurts to go to your trusted nutritionist, to verify or deny “healthy” diets and recipes that jump on the internet.
