One of the most popular citrus fruits in the world is the lemon.
Originally from China and India, the lemon tree has been under cultivation in Asia for more than 2,500 years. The Arabs spread it throughout the Mediterranean from the 10th century. They were practically unknown to the ancient Greeks and Romans. Spanish explorers brought it to the American continent in the 16th century.
Nutritional Value
Lemons are low in fat and protein.
They are mostly carbohydrates (10%) and water (89%).
There are only about 20 calories in a medium lemon.
Health benefits
Lemons are high in vitamin C and potassium. Vitamin C helps in collagen production. It is also known to help heal and boost the immune system. Its antioxidant capacity has a beneficial effect on the neutralisation of carcinogenic substances such as nitrosamines. Several studies also show that those who consume more vitamin C are less likely to develop other chronic illnesses.
The vitamin C and citric acid in lemons aid the absorption of non-haem iron and can therefore be of great help in the prevention of anaemia.
Pectin, a form of soluble fibre associated with many health benefits, is the main fibre found in lemons.
Soluble fibre can slow down the digestion of sugars and starches, which can improve gut health. Lower blood sugar levels may result from these effects.
However, you need to eat the flesh of the lemon to get the fibre benefits.
Some studies also found that lemonade effectively prevented kidney stones.
Lemon also purifies the blood and has a vasoprotective effect. It reduces the permeability of the capillaries and increases their resistance.
How can I incorporate lemon in my recipes?
Lemon Granita
Blend 2 peeled lemons, 12 ice cubes and a tablespoon of coconut sugar in a food processor.
Lemonade
Mix the juice of 4 lemons, 15 fresh basil leaves, 20 ice cubes, 250 ml cold water and 1 tbsp coconut sugar in a food processor.
Marinated tofu with lemon
Mix together a glass of lemon juice, 4 tablespoons of extra virgin olive oil, 2 crushed garlic cloves, 2 bay leaves, half a teaspoon of cumin, a pinch of sweet paprika, oregano and black pepper. Marinate the tofu for 6 hours.
Salad dressing
Make a delicious dressing to go with your salads. Mix lemon juice with a little orange juice, a drizzle of extra virgin olive oil, basil and ground parsley.