To find out, we asked nutrition experts why lemon water is often the first choice, and whether adding limes (or any citrus of choice, really) could change your routine.
What are the health benefits of citrus?
If you don’t eat lemons, limes, grapefruits, and oranges often, you may want to eat some this weekend, as citrus has many nutritional and health benefits. In addition to vitamin C, they are a good source of potassium, folic acid, calcium, thiamine, niacin, and vitamin B6.
“In general, citrus fruits provide a rich source of vitamins, minerals, and dietary fiber, which are essential for overall health,” explains Genail McKinley, a holistic nutritionist in New York City and founder of theEATschool. It contains phytochemicals, such as carotenoids and flavonoids, that help reduce the risk of chronic diseases such as cardiovascular disease. “
Currently, a study is being conducted on mice to determine the link between citrus peel and intestinal inflammation, while lemon is being specifically tested in animal studies in Japan to see its role in longevity. And there is already evidence for the role of vitamin C in immune system protection and its ability to reduce allergic reactions. FYI, studies have shown that citrus has the greatest benefits when consumed daily.
The Best Ways to Eat Citrus for Maximum Benefit
When consuming citrus, studies have shown that its nutrients are present in the pulp and peel, with results varying depending on the fruit tested. Centr dietitian Angie Asche MS, RD, CSSD points out that you’ll find the most fiber in the pulp, so when you drink the juice alone, you’re missing that ingredient — “you’re still consuming water-soluble vitamins like vitamin C, potassium and antioxidants derived only from juice,” she added.
However, if you want the ultimate benefit, McKinley recommends treating the citrus as a whole fruit and eating a little of each part. If you don’t want to add the peel to a juicer to extract certain nutrients, you can buy a powder on the market; citrus peels have been used medicinally as far back as the 10th century.
“I recommend generally sourcing lemons, limes and citrus fruits as organic to minimize pesticide consumption and enjoy the peel in moderation,” adds McKinley. “When juicing an organic lemon or lime, also juice the peel for optimal nutrition.”
Lemon or Lime? Which has more nutrients?
There isn’t much solid advice on which citrus rules them. When it comes to lemons or limes—often used to flavor water or in recipes—Asche points out that they are similar from a nutritional standpoint.
That is, a 100-gram serving of fresh lemon juice Do Contains more vitamin C than limes, so if you want to eat more citrus specifically to reach your daily vitamin C recommendation, you may want to switch to lemon juice. The fiber in the juice is only 0.1 gram less — lemons lead the way — but you’ll find more sugar in lemon juice.
Both lemons and limes have proven health benefits, with studies showing that lemons have cancer-fighting and antioxidant properties, and limes have been shown to have antibacterial properties. Obviously there are pros and cons to both, and you don’t need to think about lemon and lime consumption – there is (and should be) room for both in your diet.
Should you drink citrus water every day?
While many health-conscious people start their day drinking warm or hot water with lemon, there is a lack of research, however, in noting the benefits of drinking lemon water, especially – many benefits such as increased hydration or increased vitamin C With drinking water or citrus fruits in general, not lemonade itself.
“Some of the health claims about lemonade include balancing pH and promoting weight loss,” confirms Asche. “However, there is no scientific evidence to support this claim.”
Lemonade is recommended by many medical and research institutions (Harvard University and UC San Diego, among others) for kidney stones, but this is only for people who have kidney stones and want to reduce their risk. an everyday consumer.
At the end of the day, it doesn’t hurt to start the day with lemon or lime water (or drink more water as a more enjoyable way!). Really any citrus fruit will do, and while you won’t get as many nutrients as you would by eating the whole fruit, you’ll still get some vitamins, and it’ll boost your hydration, says Asche.
“I really like adding any produce to the water to help add some flavor,” concludes Asche. “Some of my personal favorites are sliced strawberries or cucumbers. It’s a great way to encourage you to drink more water and stay hydrated.”
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