Lemon:

Lemon is a fruit from citrus family with a sour taste, which is due to a high amount of citric acid. A medium lemon with peel has 12 grams of carbohydrates, 5 grams of fiber and about 1 gram of protein.

Average calories: 40 per one medium with peel.

Vitamins found in higher amounts: vitamins C and B6.

Minerals found in higher amounts: potassium, copper and magnesium.

Phytonutrients found in higher amounts and their health benefits: lemon has phytosterols, 10 to12 mg per one medium fruit. Phytosterols are plant sterols that are heart friendly, which means they may lower bad cholesterol and have cardio-protective effects.

Other phytonutrients in lemon are flavonoids that have anti-oxidative, anti-cancer and anti-inflammatory activities.

The lemon peel contains a phytonutrient called “tangeretin”. It is a bioflavonoid with anti-cancer ability and a neuroprotective effect against Parkinson`s disease.

Hesperidin and rutin are the phenolic compounds found in lemon. Hesperidin exhibits anti-inflammatory and anti-cancer properties. It may be beneficial against varicose veins, high cholesterol, high blood sugar and high blood pressure. Hesperidin has a tranquilizing effect as well. For more information about hesperidin, see “Hesperidin” under the section of “Antioxidants“.

Rutin is a flavonoid found in buckwheat, asparagus, mulberry, lime, grapefruit and orange as well. Rutin belongs to quercetin family and studies have shown that it demonstrates anti-oxidative, anti-inflammatory, anti-platelet aggregation, and blood-thinning effects. Rutin also has the ability to strengthen the walls of the vessels, making it effective in varicose veins and hemorrhoids. For more information about rutin, see “Rutin” under the section of “Antioxidants“.

Lemon is acidic by nature. However, it makes the body alkaline. Research shows that cancer cells cannot grow in an alkaline environment. Also when the body is alkaline, endurance level in sports will hike, making lemon a good choice to increase endurance.