Nature has given man everything for his longevity and health, you only need to be able to use such gifts. So, the beneficial properties of citrus fruits can be listed indefinitely. Let us dwell, perhaps, on the brightest representative of this family and find out how many calories are in lemon, how it is useful and how to eat it correctly.
Material Content:
The chemical composition and nutritional value of lemon
If we analyze the chemical composition of the lemon “on the shelves”, it turns out that the fruit is 87.8% water. And what is included in the remaining 12.2%, making the fruit so useful?
The composition of the "dry" residue of the solar fruit is as follows:
- organic acids - 5.7%;
- mono- and disaccharides - 3%;
- dietary fiber - 2%;
- ash - 1.5.
The organic acids in citrus fruits are citric acid, which has a wide range of uses. It can be found in half of food products (the notorious E330) due to its ability to enhance taste and act as a natural preservative. On the human body, this component of the fruit has an antioxidant effect, protects the kidneys from stone formation and improves metabolism.
No matter how acidic the lemon is, it contains sugar, namely fructose and sucrose, which are absorbed by the body more easily than the usual refined product.
Dietary fiber and ash (although their content is small) play the role of a kind of "brush", which helps cleanse the intestines of toxins and toxins.
Calorie content and BJU fruit
Since citrus fruits are eaten with or without peel, and in recipes often the quantity of this ingredient is indicated individually, we consider the calorie content of lemon for each of the possible options:
- for peeled fruits, calorie content is - 16 kcal / 100 grams;
- for fruits with peel - 34 kcal / 100 grams;
- in dried citrus - 286 kcal / 100 grams.
If we take into account the fact that the average lemon weighs 130 g, then without a peel it will be about 21 kcal, and with it 44 kcal.
As for the energy value of the fruit, then 100 grams of lemons contain:
- carbohydrates - 3 g;
- fat - 0.1 g;
- protein - 0.9 g.
An interesting fact: in 2013, Israel grew the world's largest lemon weighing five kilograms. The proteins contained in it weighed 45.5 g, fats - 5.5 g, and carbohydrates - 145 g. The calorie content of this wonderful fruit was 810 kcal.
The content of vitamins and minerals
Everyone was convinced from childhood that lemons are useful due to the huge content of vitamin C. However, there are other vegetables and fruits in which the content of ascorbic acid is higher than in citrus fruits, for example, blackcurrant or bell pepper.
In fact, the value of lemons lies in the combination of vitamins and minerals important to the human body. Such a “bouquet” of nutrients is difficult to find in other foods.
Vitamin composition of the fruit is presented:
- carotene (vitamin A), which improves vision, the ability to resist infections and slows down aging;
- B vitamins (including folic acid), which beneficially affect protein and fat metabolism, the nervous system, immunity and general body tone;
- vitamin PP, responsible for the functioning of the circulatory system;
- vitamins E and C, which prevent oxidative reactions in the body and improve the absorption of other beneficial substances.
As for minerals, lemon is a record holder for potassium (163 mg / 100 g), calcium (40 mg / 100 g), phosphorus (22 mg / 100 g), as well as magnesium, sodium, iron and copper. Without these trace elements, the normal functioning of the human body is impossible.
Daily rate of consumption of the product
Knowing how many calories are in a lemon, you don’t have to worry that this fruit can cause obesity. But a large concentration of nutrients makes it a medicine in small doses, but it can turn into poison with excessive use.
Adults (weighing up to 80 kg) are recommended to eat no more than 80 ml of freshly squeezed lemon juice or ½ part of a medium-sized fruit. If the arrow of the scales exceeds eighty kilograms, then the amount of fruit in the diet can be increased to 1 pc.
Useful properties and contraindications
The use of lemons can have a beneficial effect on the health and general condition of the body, in particular:
- citrus fruits - an excellent tool for the prevention and treatment of colds, as they can significantly strengthen the immune system;
- the ability of lemon to cleanse the body of toxins and accelerate metabolism will help to lose weight;
- the use of fruits will reduce cholesterol and prevent many diseases of blood vessels and the heart;
- sunny citrus fruit will effectively relieve fatigue, energize and improve mood;
- the mineral composition of the fruit has a beneficial effect on the condition of bones, skin and nails.
Despite the huge benefits, there are a number of contraindications in which you should limit the use of lemons in food or completely abandon them.
So, the fruits can not be consumed in the following conditions:
- people with allergic reactions to citrus fruits and with their individual intolerance;
- children under three years of age and women during lactation;
- patients with peptic ulcer of the gastrointestinal tract, as well as gastritis and pancreatitis.
Everyone who was lucky enough to enjoy the taste and benefits of lemons should remember that citric acid has a destructive effect on tooth enamel, therefore, after eating citrus fruits, you should rinse your mouth with plain water.
