With its pretty yellow color and its acid taste, the lemon is recognizable among a thousand. This citrus fruit with unique health benefits is consumed all over the world and has seen its consumption explode over the past ten years. In the kitchen, it fits absolutely everywhere, from appetizer to dessert, to our delight.
Characteristics of lemon
- Strong antioxidant power;
- Interesting pectin content;
- Slimming ally;
- Promotes cardiovascular health;
- Helps prevent certain chronic diseases.
Nutritional and caloric values of lemon
For 100 g of fresh lemon:
| Nutrients | Average content |
| Calories | 17 |
| Proteins | 0,6 g |
| Carbohydrates | 5,4 g |
| Lipids | 0,2 g |
| Dietary fiber | 1,6 g |
An exceptional and protective composition
The antioxidant power of lemon and lime is considered low because it is calculated based on a normal serving, which is relatively small. Nevertheless, lemon and lime contain various components that can have a favorable effect on health and on the prevention of several diseases:
- Flavonoids : Lemon and lime contain different types of flavonoids. These antioxidant compounds make it possible, among other things, to neutralize free radicals in the body and thus prevent the onset of cardiovascular diseases, certain cancers and other chronic diseases. The main flavonoids contained in lemon and lime are eriocitrin and hesperetin. Experiments conducted on animals have shown that eriocitrin and hesperetin, extracted from the rind (skin) of lemons or their juice, can reduce or prevent the increase in damage related to oxidative stress. In addition, eriocitrin could induce apoptosis of leukemic cells. The white part of the lemon peel is the one that contains the most of these 2 flavonoids;
- Nobiletin : this other type of flavonoid contained in citrus fruits is said to have antiangiogenic properties. It would help slow the growth of tumors and metastases. Finally, according to a study carried out on cells of the pancreas, the capacity to inhibit the proliferation of cancerous cells of the lime would be proportional to its content in flavonoids as well as in limonoids;
- Limonoids: the main limonoids contained in citrus fruits are limonine and nomiline. They are mainly found in the pips, but also in the juice. Limonoids have some antioxidant capacity. They could also lead to the apoptosis of cancerous neuroblast cells (embryonic nerve cells, which then differentiate into neurons). Studies suggest that they could prevent certain types of cancer in animals. For example, obacunone, a type of limonoid, has been shown to decrease the incidence of colon tumors and to decrease the number of tumors in the mouth. similar effect in humans. The synergistic action of several limonoids with each other, or with other compounds (such as flavonoids),
- Soluble fiber: citrus fruits are rich in soluble fibre, mainly pectin, which is found in the rind and in the white membrane around the flesh (albedo). Through their ability to lower blood cholesterol, soluble fibers help reduce the incidence of cardiovascular disease. Researchers have shown that lemon peel was effective in lowering blood and liver cholesterol levels in animals. However, in addition to pectin, other compounds present in lemon peel could participate in this process. In addition, lemon pectin, compared to that of 3 other citrus fruits (grapefruit, tangerine and orange), has the best ability to inhibit the growth of certain cancerous tumors in vitro. However,
- Proteins : a team of researchers has discovered that a lime juice extract could improve the immune response in animals. This effect would be attributable to a set of proteins present in the lime juice extract. These same protein components could participate in stopping the proliferation of cancer cells observed in vitro.
Finally, lemon is also a good source of antioxidant vitamin C, copper and iron.
The benefits of lemon
Thanks to its unique composition and its record content of antioxidant molecules, lemon represents a real asset for health. Provided, of course, to be integrated regularly and as part of a varied and balanced diet.
A slimming ally
Many weight loss diets tout the use of lemon and its juice for its impact on weight loss. Obese people have been shown to have lower vitamin C levels than non-obese people, and low vitamin C levels have been linked to abdominal fat accumulation. Indeed, individuals who consume enough vitamin C oxidize 30% more body fat during a moderate exercise session compared to individuals with low vitamin C consumption.
In short, low intakes of vitamin C would constitute a barrier to the loss of body fat in obese people. All the same, no controlled clinical study to specifically evaluate the impact of lemon consumption on weight loss has been carried out to date. It will therefore be necessary to wait for additional studies to confirm their potential effects.
Lemon and cancer
Several studies have shown that citrus consumption is linked to the prevention of certain types of cancer, such as esophageal cancer, stomach cancer, colon, mouth and pharynx cancer. According to one of these studies, a moderate consumption of citrus fruits (ie 1 to 4 servings per week) would reduce the risk of cancers affecting the digestive tract and the upper part of the respiratory system. With regard to pancreatic or prostate cancer, the studies remain controversial.
A study suggests that the daily consumption of citrus fruits combined with a high consumption of green tea (1 cup or more per day) would be associated with a greater reduction in the incidence of cancers.
Additionally, flavonoids, antioxidant compounds found in citrus fruits, have been shown to slow the proliferation of several cancer cell lines and decrease the growth of metastases. These properties could be used for the development of antitumor therapies. Other compounds contained in citrus fruits (limonoids) have also demonstrated anticancer effects in vitro or in animal models. They could decrease the proliferation of breast, stomach, lung, mouth and colon cancer cells.
Cardiovascular health
Several epidemiological studies have shown that a regular intake of flavonoids from citrus fruits is associated with a reduced risk of cardiovascular disease. Flavonoids help improve coronary vasodilation, reduce the aggregation of blood platelets and prevent the oxidation of « bad » cholesterol (LDL).
Anti-inflammatory virtues
Several studies have shown that citrus flavonoids have anti-inflammatory properties. They would inhibit the synthesis and activity of mediators involved in inflammation (arachidonic acid derivatives, prostaglandins E2, F2 and thromboxanes A2).
Positive impact on cholesterol
Flavonoids and limonoids from citrus fruits and their juices may have potential for lowering high cholesterol. Animal studies have shown that some of them lower blood cholesterol. However, these studies were not performed using compounds extracted directly from lemon or lime. The bioavailability of compounds from citrus fruits and their absorption mechanisms will have to be studied in humans before a decision can be made on their clinical efficacy.
Other Health Benefits
Among other effects observed, two limonoids present in citrus fruits (limonine and nomiline) would inhibit the replication of the human immunodeficiency virus (HIV), in addition to inhibiting the activity of the virus’ protease. In addition, some lemon limonoids demonstrate activity against certain pathogenic fungi. Other limonoids and certain proteins would improve the immune system in animals. These results are promising, but have not been the subject of controlled clinical studies. It is therefore impossible for the moment to transpose these effects to humans.
Several prospective and epidemiological studies have revealed that a high consumption of fruits and vegetables reduces the risk of cardiovascular diseases, certain cancers and other chronic diseases.
Nutritionist’s word
The lemon has the advantage of being able to slip easily into the daily diet. To take advantage of its many health benefits, consider adding a squeeze of lemon to vinaigrettes, to pan-fried vegetables after cooking, to fish, to fruit and vegetable juices, to fruit salads, etc. Ideally, it is recommended not to cook the lemon in order to avoid a loss of vitamin C which is very sensitive to heat.
How to choose the right lemon?
Lemon is a citrus fruit from the lemon tree, a shrub native to Asia and cultivated since the Middle Ages. A ripe lemon weighs on average between 150 to 200g and has a thick dark yellow skin, even slightly orange for some varieties.
lemon id card
- Family: Rutaceae;
- Origin: Asia;
- Season: February to September;
- Yellow color ;
- Flavor: very acidic.
Choosing the right lemon
The skin of the juiciest lemons and limes is thin and shiny, never lumpy. Fruit should be firm and heavy in the hand.
The leaves of kaffir lime (the lime tree of the Citrus hystrix species) can be found fresh, dried or frozen in oriental grocery stores. Dried leaves quickly lose their aroma and are of less culinary interest than fresh and frozen leaves. Sometimes we also find the fruit of kaffir lime, a bumpy-skinned lime.
Preserving lemon
- Fresh lemons will keep for 1 or 2 weeks at room temperature, limes for less time, as they dry out more quickly. By keeping lemons and limes in a container of water in the refrigerator or simply in a tightly closed container, they will keep longer;
- If you have large quantities of these fruits, you can squeeze them and freeze the juice in an ice cube tray;
- Candied limes and lemons . Split the limes or lemons into four lengthwise, keeping them attached at one end, fill them with coarse salt (about 125 ml – ½ cup for 4 lemons), put them in a mason jar in packing them well and cover with lemon (or lime) juice. Leave to macerate for about 1 week, then put in the refrigerator. The candied fruits will easily keep there for 6 months, even longer;
- Dehydrated bark . Dried at room temperature, they keep for a very long time in a spice jar. They will lose some of their flavor as they dry, but will still add flavor to a dish. The white part being more bitter, one can dry only the zest, which one will take with a vegetable peeler or a zester.
How to prepare lemon
The tart taste of lemon and lime stimulates the taste buds, which is great for digestion. They are rich in vitamin C and contain various compounds that would prevent cancer.
Using Lemon Juice in Cooking
Citrus fruits are juiciest when they are at room temperature. Therefore, it is best to take them out of the refrigerator some time before consuming them. To extract as much juice as possible, roll the fruit with your hand on a work surface before juicing it. Then all you have to do is integrate it:
- In ice creams, sorbets, granitas;
- In creams, pies and cakes;
- In vinaigrette, replacing vinegar;
- In lemonade, in tea, hot or iced, or in infusions;
- As a fillet on fish and seafood;
- On raw oysters, to enhance their taste in addition to destroying the majority of bacteria that could be found there;
- To deglaze a pan;
- To make homemade sour cream, add a little lemon juice to fresh cream, let set and drain;
- In Mexico, beer is drunk seasoned with a squeeze of lemon or lime juice;
- Butter of hotel supervisor. Cream the butter, add salt, pepper, minced parsley then, still beating, add a few drops of lemon juice. Coat a grilled meat with this sauce;
- Lime juice works better in Mexican salsa than lemon. Try the salsa cruda by mixing equal parts sweet onion, cilantro leaves and chopped tomatillos. Add a minced jalapeno pepper and the juice of one or two limes, depending on the quantity of vegetables;
- In Japan, lemon juice, soy sauce, dashi and spring onions are mixed to prepare the Ponzu sauce that accompanies grilled meat dishes;
- Prepare the fish in ceviche, Peruvian style, by simply macerating it in lemon or lime. The acidic juice has the effect of “cooking” the fish, which can be eaten without further preparation.
Cook the lemon zest
Try the zest (the outer layer of the rind) of lime or lemon in mashed potatoes, rice or pasta. Gremolata is an Italian aromatic mixture made up of equal parts orange and lemon zest, finely chopped garlic and parsley. It is added, when serving, on an osso-buco, a leg of veal or any other braised meat.In Japan, the lemon peel is cut into thin strips and added at the very end to salads, on vegetables or grilled tofu, in scrambled eggs or soup.
Lemon pulp, an ally in the kitchen
Lemon and lime pulp is rarely eaten because it is very acidic. With the exception, however, of candied lemons, essential in North African cuisine. One of the classics of this cuisine is the chicken with olives and candied lemons, cooked as a tagine. You can also serve the pulp and zest with rice, fish or lamb.
Lemon contraindications and allergies
Although excellent for general health, lemon is very acidic, which does not allow it to be tolerated by everyone. Especially when consumed pure and/or in too large quantities. Caution should therefore be exercised in certain situations.
Caution in case of antacid treatment
One should avoid consuming lemon or lime, or their juices, along with antacid medications. Indeed, several citrus fruits increase the absorption of aluminum contained in antacids. It is better to space out the intake of antacids and citrine fruits or their juice by 3 hours.
Moderate consumption in case of GERD and heartburn
Lemon, lime, as well as their juices, should also be avoided by people suffering from gastroesophageal reflux disease, peptic esophagitis and hiatal hernia (in the acute phase of these diseases). These foods can cause irritation to the lining of the esophagus or cause heartburn.
History and anecdotes
The lemon was first called « limon », a term borrowed from the Italian limone, which itself came from the Arabic-Persian limûn. The word appeared in the French language in 1351. From this comes the word « limonade » which, unlike « limon », still exists today. The term « lemon », born in 1398, is derived from the Latin citrus. It gradually replaced « limon » in popular language.
A little history
The first reference to lemon is in Chinese writings. A first mention dates from 1175, while a detailed description appears in a work published in 1178. These mentions, as well as certain other elements noted by historians, indicate that the lemon was probably introduced into China between the tenth century and the middle of the twelfth century. There is no archaeological evidence to determine its origin with certainty, but researchers believe they can say that it comes from the eastern Himalayan region in southern China, more precisely from Upper Burma.
The lemon was perhaps cultivated by the Greeks and Romans, or even by the Egyptians, but there are hardly any traces of this cultivation, except on mosaics of the time. It could also be the citron (Citrus medica), its probable ancestor, known for a long time, both in the East and in the West, for its medicinal properties. Over the course of invasions and climatic fluctuations, the lemon may have disappeared from southern Europe on a few occasions to be reintroduced there later. After the barbarian invasions (350 to 400 AD), it was the Arabs who took over the reins of trade. They will spread the lemon, introducing it to North Africa, Africa and Spain, as well as throughout the Mediterranean basin, with the exception of the Italian and French coasts.
Finally, during the Crusades in the Middle East, Western, Eastern and Northern Europeans discovered citrus fruits and developed a taste for these acidic and juicy fruits which they brought back to their respective countries. From there will be born the first greenhouses, called orangeries, in which first orange and lemon trees will be grown, then all kinds of tropical plants.
Lime and Lime
The term « lime » would come from the Provençal limo. It appeared in the language in 1555, while « limette » did so in 1782. Italian lime, sweet lime, acid lime) have been given to this fruit, depending on the region and the variety. The fruit they designate normally belongs to the species Citrus aurantifolia, the real lime or lime. It can also be attached to the species Citrus limon (lemon), Citrus reticulata (mandarin) or Citrus hystrix, known as kaffir lime or kaffir lime, a fruit with bumpy skin. The leaves of the tree as well as the zest and sometimes the juice of the fruit are used in Thai cuisine.
Lime generally refers to the bitter, sour fruit of a variety of lime tree. The lime rather refers to a variety whose fruit has a sweet flavor.
The first written mention of the lime dates from the 13th century and is the work of an Arab author. As is the case with the lemon, it was probably the Arabs who, at this time, introduced its cultivation to India, Persia, Palestine, Egypt and Europe. The lime tree comes from the Indian archipelago where it grows wild. Although close to lemon in some of its culinary uses, it is an entirely different botanical species (Citrus aurantifolia). Moreover, it requires warmer temperatures to flourish. It spontaneously crosses with other citrus species, resulting in a few hybrids, limonime and limequat being the best known.
Lemon and lime: what’s the difference?
The lemon and the lime were probably introduced into the New World by Christopher Columbus, during his second expedition in 1493, when he landed in Isabella (Haiti and the Dominican Republic) to constitute the first permanent establishment there. From there, the fruits will quickly reach Central America. At the same time, the Portuguese planted the first citrus trees in Brazil. By the mid-16th century, these trees were growing all over South America. Then, reproducing themselves at will, large orchards were established practically without human intervention.
Towards the end of the 16th century, the first citrus fruits – lemons, limes, oranges – were introduced to the town of St-Augustin, Florida. Their culture will gradually spread throughout the southeastern United States and, later, to California, Hawaii and Puerto Rico. Today, lemon and lime are grown in all tropical and subtropical regions of the planet.
Lemon essential oil
The peel of citrus fruits contains essential oils that can be obtained by pressing or by distillation. They have always been used in perfumery and in the manufacture of insecticides for home gardens.
Today, they are used in many other products: paints, dyes, solvents, air fresheners and insecticides against pet fleas and ants. They are also included in many cleaners, dish and laundry soaps, and disinfectants (oils with germicidal properties).
Other industrial and domestic uses are being sought for these oils. They are more ecological than their chemical equivalents and they come from the waste of the agri-food industry – juice processing plants, in particular.
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