Lemon & Lime Health Benefits

Ideal for flavoring everything from fish to vegetables to tea, lemons are one of the most widely used of all citrus fruits. Sweetened, diluted, and chilled, fresh lemonade is an old-fashioned summer thirst quencher. It’s also an excellent source of vitamin C: One cup of lemon juice has about 55 mg of vitamin C, or more than 70% of the Recommended Dietary Allowance (RDA) for adult women.

Limes are also very high in this essential nutrient. In the mid-1700s, James Lind, a Scottish naval surgeon, discovered that drinking the juice of limes and lemons prevented scurvy, the scourge of sailors on long voyages. Soon British ships carried ample stores of the fruits, earning their sailors the nickname “limey.” It was later learned that vitamin C deficiency causes scurvy.

In addition to vitamin C, lemons and limes contain other antioxidant bioflavonoids and add flavor to other foods without adding calories.

Health Benefits

Prevents high cholesterol.
Four tablespoons (59 mL) of lemon or lime juice will give you almost half the vitamin C you need for the day. Antioxidants like vitamin C make cholesterol less likely to stick to your artery walls. Lemons and limes are also packed with a natural disease-preventing compound called limonene that may help lower cholesterol.

QUICK TIP:
Tenderize fish and poultry
Limes tenderize and heighten the flavors of other foods, especially fish and poultry. Lime juice can also be used as a salt substitute for meat and fish dishes.

Helps prevent cancer.
Vitamin C and bioflavonoids, found in lemons and limes, are powerful antioxidants, which help protect against caner. Limonene, found mainly in the zest of lemons and limes, may also help reduce cancer risk.

Supports heart health.
The same bioflavonoids and antioxidants that may help prevent cancer, such as vitamin C, also protect the heart.

Dissolves kidney stones.
The citric acid in lemon and lime juice also helps stave off kidney stones by reducing the excretion of calcium in the urine.

Reduces varicose vein pain.
Lemon rind is rich in a compound called rutin, which strengthens the walls of veins and capillaries, potentially reducing the pain and severity of varicose veins.

Treats dry mouth.
Licking a lemon or a lime or sipping unsweetened diluted lemon juice can stimulate saliva flow in people who have a dry mouth. This remedy should be used in moderation, however, since the high acidity can damage tooth enamel.

Health Risks 

Skin irritation.
The limonene in lemon peels can irritate the skin in susceptible persons.

Fungicides.
Because lemons are often sprayed with fungicides to retard mold growth and pesticides to kill insects, it’s important to wash them thoroughly before grating the peel.

Sun sensitivity.
Lime peels contain psoralens, chemicals that make the skin sensitive to the sun; thus, care should be taken to minimize skin contact with lime peels. Cut away the peels before squeezing the fruit so that the citrus oil containing the psoralens doesn’t get into the juice.

Canker sores.
Citrus fruits like lemons and limes make canker sores even more painful.

Eating Tips
• Lay some paper-thin peeled lemon slices on a salmon and lettuce wrap.
• Squeeze lemon juice on bean soup to brighten the flavor.
• Squeeze limes over chunks of ripe mango and eat as a healthy snack.
 • Sprinkle grated lemon peel and olive oil over halved plum tomatoes before baking.

Buying Tips
• Select lemons and limes that have not been waxed: The wax may seal in the fungicide used to prevent mold.
• Look for lemons and limes that are heavy for their size, with bright skin.
• Pass on lemons with any bruises, wrinkles, or discoloration.
• Small brown areas on the skin of limes should not affect flavor, but avoid ones with large blemishes or soft spots.

Storing Tips
• Like other citrus fruits, lemons will keep at room temperature for several days.
• Store limes and lemons in a plastic bag in the crisper drawer of your refrigerator, where they can last for about 2 weeks.
• Whole lemons should not be frozen, but once peeled and squeezed, the peels and juices can be frozen separately.