Bright, refreshing lemons are known for their face-puckering zing. But lemons are also one of the best fruits to eat for optimal health! Rich in immune-boosting antioxidants and beneficial plant compounds, lemons lend a nutrient-packed punch to a variety of dishes.

The many health benefits of lemons

Lemons boast an impressive nutrition profile that features high levels of vitamin C, folate and potassium, among many others. So it should come as no surprise that lemons can confer equally impressive health benefits. These include:

1. Boosts mood – Inhaling the natural scent of lemons might help lift your mood and let you think more clearly. If you plan to use lemons for this purpose alone, you might have better results using the more concentrated lemon essential oil.
2. Controls weight – Drinking warm water with lemon in the morning helps support weight loss efforts. This effect can be attributed to the plant compounds in lemon peel, which have been shown to suppress weight gain and fat accumulation.
3. Treats bad breath – Tired of waking up with bad breath? Just down a glass of fresh lemon juice in the morning. Lemons are also great for cleaning the teeth and protecting the gums from harmful bacteria.
4. Slashes cancer risk – Like most citrus fruits, lemons are abundant in a class of potent plant compounds called flavones. Previous studies suggest that flavones can help reduce your risk of esophageal cancer.
5. Prevents constipation – If you often have trouble “going,” drink fresh lemon juice. The citric acid in lemons acts as a natural laxative to help speed things up along the intestines.
6. Supports heart health – The combination of vitamin C, folate and fiber in lemons is said to reduce your risk of heart disease and stroke. Plus, lemons can reduce the amount of bad cholesterol in your bloodstream, a primary contributor to poor heart health.
7. Reduces inflammation – The antioxidants in lemons, such as vitamin C, help reduce inflammation. In doing so, these antioxidants boost your body’s natural healing process. They also help protect you from illnesses brought on by chronic inflammation.
8. Lowers blood pressure – Drinking lemon juice can help keep your blood pressure stable in the long run. Studies also found that this effect is particularly evident in people prone to high blood pressure.
9. Dissolves kidney stones – Citric acid in lemons are also great for breaking up kidney stones. The more citric acid you have in your urine, the more protected you are from forming kidney stones, too.
10. Fights infectious microbes – Lemons have potent antimicrobial properties thanks to vitamin C. Drink lemon juice regularly to stave off infections caused by harmful bacteria, fungi and viruses.

Healthy lemon recipes

There’s nothing like freshly squeezed lemons to lift up the dullest foods (or drinks!). But besides adding lemons as a finishing touch, you can also try these recipes for healthy lemon dishes.

Lemon bars

These gluten- and dairy-free lemon bars are great as grab-and-go snacks, but you can also serve them for dessert.

Ingredients:

• 5 eggs
• 1 egg yolk
• 1 cup fine almond flour
• 1/2 cup fresh lemon juice
• 1/2 cup honey
• 1/4 cup melted coconut oil
• 1/4 cup coconut sugar
• 3 tablespoons coconut flour
• 1 tablespoon coconut flour
• 1/4 teaspoon salt
• 1/4 teaspoon almond extract
• Zest from 1 lemon

Preparation:

1. Preheat the oven to 325 F. Line a baking pan with parchment paper.
2. To make the crust, mix coconut oil, coconut sugar, 1 egg and almond extract in a bowl.
3. To the same bowl, add almond flour, coconut flour and salt. Mix until a dough forms.
4. Press the dough into the prepared pan. Bake for 10 minutes, then set aside to cool.
5. To make the filling, mix lemon zest, lemon juice, honey, 4 eggs, egg yolk and coconut flour.
6. Pour the filling into the crust. Bake for 18 to 25 minutes or until the filling is set.
7. Let cool, then refrigerate for at least 4 hours.
8. Cut into 12 bars and serve.

Lemon-pepper mushrooms

This quick mushroom side dish has fewer than 60 calories per serving! You can eat these mushrooms on their own as a side or on top of chicken, pork or fish dishes.

Ingredients:

• 20 oz. button mushrooms, sliced
• 1 1/2 tablespoons minced chives
• 1 tablespoon finely grated lemon zest
• 1 tablespoon unsalted butter
• Ground black pepper
• Kosher salt

Preparation:

1. In a skillet, heat the butter over medium-high heat.
2. Add the mushrooms and sprinkle with lemon zest.
3. Cook for 2 minutes or until browned.
4. Season to taste with salt and pepper.
5. Cook for another 4 to 5 minutes.
6. Garnish with chives and serve.

Lemon couscous with broccoli

Filling, fast and cheap, couscous is a delicious and time-saving staple in Mediterranean diets. The splash of lemon also adds a nice, tangy touch to the nutrient-rich broccoli florets in this quick and simple couscous recipe.

Ingredients:

• 2 garlic cloves, minced
• 4 cups broccoli florets
• 1 1/4 cups chicken broth
• 1 cup whole wheat couscous
• 1 tablespoon olive oil
• 1 tablespoon slivered almonds
• 1 teaspoon lemon zest
• 1 teaspoon fresh lemon juice
• 1/2 teaspoon salt
• 1/2 teaspoon dried basil
• 1/4 teaspoon ground black pepper

Preparation:

1. In a skillet, heat olive oil over medium-high heat.
2. Cook the broccoli florets until crisp but tender.
3. Toss in the couscous and garlic. Cook for 1 to 2 minutes.
4. Pour in the chicken broth, lemon zest and lemon juice.
5. Season with salt, pepper and dried basil.
6. Bring the mixture to a boil, then remove it from the heat.
7. Let stand for 5–10 minutes or until the couscous absorbs the broth.
8. Once the broth is absorbed, fluff the dish with a fork.
9. Garnish with almonds and serve.

There’s more to lemons than lemonade. Rich in essential macronutrients and micronutrients, lemons ought to be a part of your regular diet. To incorporate lemons into a balanced diet, drink more freshly squeezed lemon juice or try the recipes listed above!

Sources:

GreenMedInfo.com

AmbitiousKitchen.com

FoodNetwork.com

TasteOfHome.com