Lemon is made up of high levels of vitamin C, fiber and various beneficial plant compounds.

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These nutrients are responsible for many health benefits.

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In fact, lemon can also support heart health, weight control, and digestive health.

1. It supports heart health

Lemon is a good source of vitamin C.

Research has shown that consuming fruits and vegetables rich in vitamin C reduces the risk of heart disease and stroke (1, 2).

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A study of more than 10,000 people associated a higher consumption of citrus fruits with a lower risk of heart disease and stroke (3).

However, it’s not just vitamin C that is thought to be good for the heart. The fibers and plant compounds found in lemons can also significantly reduce some of the risk factors for heart disease (4, 5).

Plant compounds found in lemon, namely hesperidin and diiodine, also lower cholesterol (6, 7).

2. Helps control weight

Lemon is often popularized as a diet food, and one common theory is that the soluble pectin fibers in it expand in the stomach, making us feel full for longer.

Still, not many people eat lemons whole. And because lemon juice doesn’t contain pectin, lemon juices don’t promote a feeling of fullness in the same way.

Research suggests that plant compounds in lemon extracts can help prevent or reduce weight gain in a number of ways (8, 9).

3. Prevention of kidney stones

Kidney stones are formed when waste products crystallize out and accumulate in the kidneys. They are quite common and often occur more than once in those who develop it.

Citric acid can help prevent kidney stones by increasing the amount of urine and the pH of the urine, which creates a less favorable environment for the formation of kidney stones (10,11).

Already 1/2 cup (125 ml) of lemon juice a day can provide enough citric acid to prevent the development of kidney stones in those who have previously had this problem (12).

4. Protects against anemia

Lemon contains some iron, but primarily prevents anemia by improving the absorption of iron from plant foods (13).

The intestinal tract absorbs iron from meat, chicken, and fish (called heme iron) very easily, while iron from plant sources (non-heme iron) is not so easily absorbed. However, this absorption can be improved by consuming vitamin C and citric acid.

Because lemon also contains vitamin C and citric acid, it can provide protection against anemia by ensuring that you absorb as much iron as possible from your diet.

5. You can reduce your risk of cancer

A healthy diet rich in fruits and vegetables can help prevent some cancers (14).

Some observational studies have found that people who consume the most citrus fruits have a lower risk of cancer , while other studies have found no clear effect on this (15, 16, 17).

Some researchers suggest that plant compounds found in lemons, such as limonene and naringenin, may have anti-cancer effects (18, 19, 20, 21).

Another study used a mandarin-derived paste that contained plant compounds called beta-cryptoxanthin and hesperidin, which are also found in lemons.

6. Improves digestive system health

Lemon contains about 10% carbohydrates, mainly in the form of soluble fiber and simple sugars.

The main fiber in lemon is pectin, a form of soluble fiber that is associated with a number of health benefits.

Soluble fiber can improve intestinal health and slow down the digestion of sugars and starches. These effects may result in a decrease in blood glucose levels (22, 23, 24).

However, in order to enjoy the benefits of lemon fiber, you need to eat the flesh. Those who drink lemon juice without the fiber found in the flesh miss out on the benefits of the fiber.

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source: https://pubmed.ncbi.nlm.nih.gov