Consuming boiled lemons has many benefits for the skin and the health of our body, but what does science say about it?Don't store avocado like this: it's dangerous
Consuming boiled lemons has many benefits for the skin and the health of our body, but what does science say about it?
The consumption of is becoming popular boiled lemons to strengthen the immune system, improve skin, and even aid in weight loss, but is that really the case? Unfortunately, at the moment, there are very few scientific studies on the health benefits of consuming boiled lemons.
These citrus fruits are known to be naturally rich in vitamin C, minerals and polyphenols, but boiling them greatly reduces the amount of nutrients they contain, especially the volatile ones that are lost in heat. So, are boiled lemons really healthy and what happens to the body if we consume them every day? How to prepare them?
Benefits of boiled lemons
There are several possible health benefits associated with boiling lemons, most notably:
Improves the appearance of the skin
Lemons are rich in Vitamin C, an antioxidant that protects skin cells from harmful free radicals, thereby reducing the signs of aging.
Some studies suggest that consuming vitamin C helps the skin heal faster, and minimizes scar formation. Can also stimulate the production of collagen, giving the epidermis a more toned appearance, also going to reduce the finest wrinkles to a minimum. Vitamin C, however, is a volatile substance that evaporates above 70 degrees, therefore not present in boiled lemons
Lower blood pressure
Lemons are one good source of minerals which can help lower blood pressure, such as calcium and potassium. Experts recommend getting these key nutrients from your diet, and not in supplement form.
Uno study of 2014 suggests that a daily intake of lemon juice could lower blood pressure in middle-aged women. However, this analysis was complicated by the fact that participants also took daily walks, which may have had a greater impact on blood pressure than lemon juice.
Uno study previous review on the effects of lemon juice on blood pressure found no significant differences in the data obtained after 2 weeks. However, the authors recommend further research given the anecdotal evidence from people with hypertension for whom drinking lemon juice has helped lower blood pressure.
Strengthens the immune system
Vitamin C in lemons can help strengthen the immune system, protecting it from respiratory infections. For example, one review of 2017 indicates that large doses of vitamin C (200 mg per day) could be effective in treating pneumonia and the common cold. Additionally, he points out that maintaining an intake of around 100-200 mg of vitamin C per day could help prevent future infections.
The same review suggests that people most at risk of vitamin C deficiency, such as the elderly, should get enough vitamin C from their daily diet, and a hot drink with lemon water may be a viable alternative.
Helps weight loss
While there is no hard evidence to suggest that lemon water is more effective than plain water in helping people lose weight, it is still a low calorie drink.
People who tend to prefer fruit juices and fizzy drinks to plain water may find that drinking lemon water instead of these drinks will help them lose weight faster. Lemon water it also increases hydration, which can increase weight loss and reduce water retention.
In the case of indigestion the symptoms can often be bloating and heartburn, which improve after drinking a glass of warm water and lemon, however, there is not much evidence to support this hypothesis.
That said, there is evidence to suggest that drinking hot water can have a calming effect on the intestines. A study found that a daily dose of warm water helps reduce diarrhea. Also, another one study of 2016 found that hot water helped improve bowel movements after surgery.
So, it may be the temperature of the water, rather than the added lemon juice, that aids digestion.
How to include boiled lemons in the diet?
Most people prefer to add lemon slices to hot water, or boil lemon in water to create a citrus-flavored drink.
Here are three alternative ways to prepare a drink with hot water and lemon.
- cut a fresh lemon in half
- squeeze the lemon or use a juicer to remove the juice and remove the peel or seeds
- add the filtered lemon juice to a glass of freshly boiled water and let it cool before drinking.
- cut a lemon into slices or quarters
- add a piece of lemon to a cup of freshly boiled water
- let it cool before drinking.
- bring a small pot of water to a boil
- cut a washed fresh lemon into quarters and add it to the water
- boil for about 3 minutes.
- let it cool before drinking.
If it is too bitter, you can add a spoonful of honey or maple syrup.
Second USDA a raw lemon of 58 grams and without the peel contains:
- 16,8 calories
- 1,62 g of fiber
- 30,7 mg of vitamin C
- 15,1 mg of calcium
- 0,35 mg of iron
- 4,64 mg of magnesium
- 9,28 mg of phosphorus
- 80 mg of potassium
Lemons also contain the following Vitamins e minerals albeit in small quantities:
- Vitamin B6
- pantothenic acid
According to a search, people who smoke need 35 mg more vitamin C per day than people who don't smoke.
Boiled lemons VS raw lemons
When cooked, lemons have a much lower nutritional value as cooking can break down vitamins and minerals, many of which can penetrate and remain in the cooking water. For this reason it is advisable to keep it and drink it in addition to or at the same time as the fruit.
To conclude, many of the possible health benefits associated with consuming hot lemon water tend to be anecdotal. However, there is good evidence to suggest that the vitamins and minerals contained in lemons may have a positive effect on skin immunity and appearance as well as the ability to improve digestion.
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