Food of the week: Lemons

Lemon, scientifically known as Citrus limon, is one of the most popular citrus fruits in the world. They grow on lemon trees and are a hybrid of lime and the original citron – one of the original citrus fruits from which all other citrus types developed through natural hybrid speciation.

While there are several ways you can enjoy your lemons, they taste very sour and as thus are hardly eaten alone or as a fruit. Instead, they are often used as garnish in meals where their juice provides a sour flavor.

Lemons are a plant compounds powerhouse and they are also rich in Vitamin C, fiber, minerals and essential oils. They also have great health benefits including lowering the risk of heart disease, kidney stones and even cancer.

Nutrition component of lemons

Lemons mostly consist of carbs and water and they are known to contain very little fat and proteins. A medium lemon is said to provide only about 20 calories.

Lemons are approximately 10% carbs. These carbs are mostly soluble fibers and simple sugars with the main fiber in lemons being pectin. Pectin helps in lowering blood sugar levels.

They are also quite rich in Vitamin C (an essential vitamin and antioxidant that is vital for immune function and skin health) as well as potassium (a mineral that has positive effects on heart health and can lower blood pressure) and vitamin B6 (a group of vitamins involved in converting food into energy).

According to USDA Food Composition Database, a ½ cup (100grams) of raw peeled lemon contains:

Calories – 29 Water – 89% Protein – 1.1 grams Carbs – 9.3 grams Sugar – 2.5 grams Fiber – 2.8 grams Fat – 0.3 grams

Plant compounds in lemons

Lemons also contain plant compounds – the natural bioactive substances found in plants – that have health benefits. These compounds include:

Citric acid: This is the most abundant organic acid in lemons and it may help prevent the formation of kidney stones.

Hesperidin: This is an antioxidant that strengthens blood vessels and prevents buildup of fatty deposits in arteries.

Eriocitrin and diosmin: These are antioxidants which reduce chronic inflammation in blood vessels and are even used in some drugs to improve muscle tone.

D-limonene: Mostly found in the lemon peel, this is the main component of lemon essential oils and is responsible for lemons distinct aroma. D-limonene can relieve heartburn and stomach reflux.

Benefits of lemons

Lemons have a number of benefits and they are a popular home health remedy.

Lemons may help protect against anemia – iron deficiency – since they are a great source of vitamin C and citric acid which can increase iron absorption from other foods. As thus, it is recommended that one drinks lemon water – basically water with freshly squeezed lemon – to get the most of lemon’s health benefits.

Lemon water is rich in vitamin C and plant compounds which enhance immune function, protect against diseases and increase the body’s absorption of iron.

One of the components of lemon that give it its medicinal properties is the lemon essential oil – the extract from the peel of fresh lemons.

Lemon essential oil can be used by topically applying on the skin as well as by diffusing it into the air and inhaling. This ingredient boast of abilities to fight exhaustion, help with depression, kill harmful viruses and bacteria, reduce inflammation and clear the skin.

Other benefits of lemon essential oil include:

Reducing anxiety and depression symptoms

The scent of lemons has a calming effect. According to research, lemon essential oil is more effective in relieving stress compared to other essential oils like rose and lavender.

Diffusing lemon essential oil also has an effect on alleviating some symptoms of anxiety.

Easing morning sickness symptoms

Lemon essential oil can relieve the severity of nausea and vomiting – the two most common symptoms experienced in early pregnancy.

In a study with 100 expectant women, aromatherapy with lemon essential oil decreased the levels of morning sickness significantly.

Making the skin healthier

Lemon oil boasts of properties that can kill harmful bacteria that grow on the skin. Since it is effective against strains of bacteria, lemon essential oil can be used to topically clean small wounds.

Other than killing bacteria, lemon oil can prevent skin inflammation and it also has antioxidants that brighten and preserve the skin tone.

Relieving pain

Lemon has anti-stress and antidepressant effects which are believed to be helpful for our bodies when it comes to interpreting pain and panic.

Soothing sore throat

When you are having a cold or a sore throat, you can consider setting up a diffuser with lemon oil. The lemons tangy scent has calming effects that will relax both your mind and the muscles in your throat.

Feeling alert and concentrated

Lemon essential oil can improve your mood as well as boost your brainpower according to a study done in 2014 – students who attended lessons in a classroom where lemon oil was diffused performed much better in their exams.

Treating and preventing acne breakouts

Lemon oil can kill bacteria that get trapped in pores and cause breakouts. Its antioxidant and Vitamin C perks also work to exfoliate dead skin cells that often get trapped in hair follicles and pores to cause breakouts.

How to store lemons

Lemons can be stored at room temperature and they will last for about a week when still fresh. However, you can also store them in the refrigerator where they can remain fresh for a couple weeks.

If you store them in the fridge, you may have to remove them a few hours before you use them to allow the juices to defreeze and ‘get going.’

How to use lemons

You can use both the lemon zest/peel and lemon juice to add some acidity and sour flavor to whichever lemon recipe you are preparing.

Lemon juice:

Lemon juice adds sourness to dishes and enhances flavours. Remember to only use enough when cooking with dairy as it may cause the milk to curdle, also, you shouldn’t add it too soon into your cooking as it can develop a bitter flavour. You can squeeze lemon juice onto fish, chicken, shrimp among others.

You can also dress salads with fresh lemon juice rather than using commercial products which often contain additional salt, sugar and other additives.

Lemon juice is also a natural alternative to insecticides when you have an ant problem. Try squirting some lemon juice around door thresholds and areas where the ants follow.

Lemon zest – the grated lemon peel – is also rich in lemon flavor. However, it doesn’t have the sourness of the lemon juice. It can be used in baking, preparing rice dishes or in any other place where you want to include the aromatic lemon flavour.

Lemon twist: You can also use the peel of lemons to garnish drinks. To make a lemon twist peel, you cut a thin circular slice of lemon, remove the fruity pulp in the middle, then break the peel at one point to have a long strand. You then twist the peel into a curl and hold for a few seconds