Known for adding flavor, freshness, and acidity to drinks and foods, lemons are the most commonly used citrus fruits. Lemons are also used for garnish and flavoring desserts. They can be juiced, cut into wedges, or grated to make lemon zest.

This versatile fruit is an excellent source of vitamin C. They are naturally low in calories and carbohydrates and available all year long. Lemons are a perfect fruit to keep on hand for salad dressings, seafood recipes, flavoring water, and more.

Lemon Nutrition Facts

The following nutrition information is provided by the USDA for one lemon (without rind) measuring approximately 2 1/8″ in diameter (58g).

• Calories: 17
• Fat: 0.2g
• Sodium: 1mg
• Carbohydrates: 5.4g
• Fiber: 1.6g
• Sugars: 1.5g
• Protein: 0.6g

Carbs

One whole lemon contains 17 calories and just over 5 grams of carbohydrate. The carbs are primarily fiber (1.6 grams) and sugar (1.5 grams). Note that the juice of a whole lemon provides only 0.14 grams of fiber, according to USDA data, but almost the same amount of sugar. The glycemic load of a whole lemon is estimated to be 1, making it a low-glycemic food.

Fats

There is a very small amount of fat in lemons, under 1 gram if you consume the whole fruit.

Protein

Lemons are not a good source of protein, providing less than 1 gram per fruit.

Vitamins and Minerals

Lemons are an excellent source of vitamin C, providing over half (30.7mg) of your daily recommended intake. There are also very small amounts of thiamin, vitamin B6, and folate in lemon.

Lemons are not a good source of minerals, but they do contain small amounts of calcium, iron, and potassium.

Health Benefits

The health benefits of lemons are attributed primarily to the high level of vitamin C that the fruit provides.

Prevents Deficiency

Lemons have been used throughout history to manage vitamin C deficiency.

Improved Heart Health

Studies indicate that a higher intake of vitamin C is associated with a reduced risk of cardiovascular disease (CVD), including coronary heart disease and stroke. The National Institutes of Health states that the benefit is likely due to the antioxidant content of lemon which helps to prevent oxidative damage that can lead to cardiovascular disease.³

But authors of one large review were careful to put their findings into perspective. They concluded that while research suggests that vitamin C deficiency is associated with a higher risk of death from cardiovascular disease and that vitamin C may slightly improve endothelial function and lipid profiles in some groups, studies do not provide enough support for the widespread use of vitamin C supplementation to reduce cardiovascular risk or mortality.⁴

Slower Age-Related Decline

Vitamin C is a powerful antioxidant. Antioxidants help to prevent cell damage caused by oxidative stress. There is ongoing research about the possible impact that antioxidants can have on the aging process. There is some evidence that they may help improve skin health or even help prevent certain types of diseases associated with aging. So far, however, study results have been mixed.⁵

Improved Eye Health

Additionally, researchers are investigating whether a higher intake of vitamin C can help treat or prevent age-related macular degeneration (AMD) and cataracts—common causes of vision decline in older adults. So far, study results have been inconsistent but research is ongoing.³

Better Immune Function

Vitamin C has been shown to play an important role in immune function. And while some people take vitamin C supplements or use lemons to prevent or manage the treatment of the common cold, studies regarding its effectiveness have yielded mixed results.

A few large studies have shown that taking a vitamin C supplement of about 250 mg per day may help certain specific populations reduce the duration of the common colds, but other studies have shown no benefit in the general population.³Also, it is important to note that studies investigating the relationship between the common cold and vitamin C examine supplements, not lemons.

Cancer Prevention

Antioxidants, such as those in lemon, are being investigated for their potential impact on cancer.

According to the National Cancer Institute, increased levels of antioxidants may be able to prevent the types of free radical damage that have been associated with cancer development. Free radicals are chemicals that can cause cellular damage in the body. Exposure to certain environmental toxins (like cigarette smoke) may increase the free radicals in your body and even cause the body to make more free radicals.

But researchers still don’t know if antioxidants have the power to combat or prevent cancer. More research needs to be done investigating the impact of antioxidants from food versus antioxidant supplements. For now, there is not enough evidence to know for sure if there is any benefit.

Allergies

People with an allergy to citrus fruits should avoid lemon or products made with lemon or lemon zest. Citrus allergy is not common but can be problematic in some people. There are also reports of asthma as a reaction to inhalation of lemon or orange peel. If you suspect an allergy to lemon, seek care from a qualified allergy specialist.

Here I am sharing research with you. It is amazing to know about garlic that it can help out in weight loss and is also beneficial for health and taste. It is well defined as a cousin to the onion and sister to the shallot, garlic is a small but mighty ingredient that’s been linked to weight loss, and its health benefits far outweigh the risk of bad breath!

What the Research Says

While the evidence is still preliminary, evidence from animal and human research has shown that garlic, or more specifically its sulfur-containing compounds, may help people lose weight. One of the major sulfur-containing compounds in raw garlic, allicin, is shown to potentially prevent obesity and associated metabolic disorders by activating brown adipose tissue or brown fat.

Brown Fat Burns Calories

Our bodies have several types of fat, white adipose tissue (white fat) and brown adipose tissue (brown fat). White fat is what we consider body fat. Unlike white fat, which stores calories and can lead to obesity, brown fat burns calories and has the potential to lead to weight loss. Unfortunately, most adults don’t have a lot of brown fat.

When the body gets cold, brown fat burns calories to produce heat, a process known as thermogenesis. In fact, brown fat burns a lot more calories than white fat does. This calorie-burning process can also be kicked into action by the sulfur-containing compounds present in raw garlic.

Many of these studies have published the effects of garlic supplements on animal models of obesity. One 2016 study found that oral administration of fermented garlic extract during eight weeks showed anti-obesity effects by reducing body weight, fat, triglyceride, and total cholesterol levels and suppressing the formation of white fat cells in obese mice.

The beneficial effects of garlic on obesity are also well-documented in clinical trials. A meta-analysis published in The Journal of Nutrition suggests that garlic supplementation seems to reduce waist circumference, but not body weight and body mass index (BMI). Another study published in 2016 found that garlic powder supplements appeared to help reduce body weight and fat in people who have non-alcoholic fatty liver disease.

Garlic, specifically aged garlic extract, may even lead to weight loss in postmenopausal women. This 2012 study, which was published in Nutrition Research and Practice, found that postmenopausal women taking aged garlic extract daily for three months lost more weight (measured in body fat percentage and BMI) than those who did not.

Adding Garlic to Your Diet

Garlic won’t magically make you lose 10 pounds, but it will give your weight-loss journey a tasty boost and a boatload of health benefits. Plus it’s ridiculously easy to incorporate into your everyday cooking. Here are some diet-friendly ideas to consider:

1. Add minced garlic to your morning egg scramble or omelet.
2. Put minced garlic to salad dressings.
3. Add a few cloves to your guacamole to cut through the creaminess.
4. Brew up some garlic lemon tea
5. Sprinkle some baked veggies with minced garlic.
6. Toast up a slice of bread, butter it, and sprinkle raw minced garlic on top.
7. Toss some garlic in a pan with whatever veggies.

Eating raw garlic is really the best way to maximize the health benefits of this spicy vegetable. If you must cook it, try to crush or chop your garlic and allow it to sit for 10 to 15 minutes before adding it to heat. Doing so will preserve many of garlic’s health benefits.

I would to thank the researcher for giving us this much useful information. Try to incorporate garlic and maintain your health. Try it and share it with everyone.



Mangoes are highly nutritious fruits that offer a variety of health benefits. Here’s a detailed look at the nutritional profile and health benefits of mangoes:

Nutritional Profile of Mangoes (per 100 grams)

• Calories: 60
• Water: 83.46 g
• Protein: 0.82 g
• Fat: 0.38 g
• Carbohydrates: 14.98 g
  • Sugars: 13.66 g
  • Dietary Fiber: 1.6 g

Vitamins:

• Vitamin A: 54 mcg (6% DV)
• Vitamin C: 36.4 mg (61% DV)
• Vitamin E: 0.9 mg (5% DV)
• Vitamin K: 4.2 mcg (5% DV)
• Vitamin B6: 0.119 mg (6% DV)
• Folate: 43 mcg (11% DV)

Minerals:

• Potassium: 168 mg (5% DV)
• Magnesium: 10 mg (3% DV)
• Calcium: 11 mg (1% DV)
• Iron: 0.16 mg (2% DV)
• Phosphorus: 14 mg (2% DV)

Health Benefits

1. Rich in Antioxidants:
   • Mangoes contain polyphenols like mangiferin, quercetin, and catechins, which protect against oxidative stress and inflammation.
2. Boosts Immunity:
   • High in vitamin C, mangoes enhance the immune system and help the body fight off infections. Vitamin A also supports immune function.
3. Aids Digestion:
   • Enzymes like amylases in mangoes break down complex carbs into simple sugars, aiding digestion. The fiber content helps maintain a healthy digestive tract.
4. Promotes Heart Health:
   • Potassium and magnesium in mangoes help regulate blood pressure. The fiber and antioxidants can lower cholesterol levels and improve overall heart health.
5. Supports Eye Health:
   • Vitamin A and antioxidants like lutein and zeaxanthin in mangoes are crucial for maintaining good vision and protecting against age-related eye disorders.
6. Improves Skin and Hair Health:
   • Vitamins A and C are essential for skin health, promoting collagen production and reducing signs of aging. Vitamin A also supports sebum production, keeping hair healthy.
7. May Help Prevent Cancer:
   • Antioxidants and polyphenolic compounds in mangoes may reduce the risk of certain cancers by protecting cells from DNA damage and inhibiting the growth of cancerous cells.
8. Aids in Weight Management:
   • Low in calories and high in water and fiber, mangoes can help you feel full longer, which is beneficial for weight management.
9. Improves Bone Health:
   • Vitamin K and calcium in mangoes are important for maintaining strong and healthy bones.

Tips for Including Mangoes in Your Diet

• Enjoy fresh mango slices as a snack.
• Add mango chunks to salads, smoothies, and yogurt.
• Use mango in salsas and chutneys for a tropical flavor.
• Incorporate mango into desserts like sorbets, ice creams, and fruit salads.

While mangoes are nutritious, it’s important to consume them in moderation due to their natural sugar content. Enjoying mangoes as part of a balanced diet can help you reap their many health benefits.