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.

Fruits and Vegetables are organic items that are full of nutrients. These are good for health and maintain nutritional balance. Research says that a diet rich in fruits and vegetables can lower inflammation and related depression symptoms. Whereas exercise can increase the release of feel-good hormones like serotonin.

Researchers found that eating healthy foods along with exercising regularly gave people a boost in happiness and life satisfaction. Some of this boost in mood may be directly related to delayed gratification.

How Eating a Better Diet Can Keep You Healthy

About the Study

This research is UK-based in which the researchers have looked at data of about 40,000 households that is a long-term study called Understanding Society. The UK Household Longitudinal Study. This study collects information about people’s social and economic circumstances, attitudes, lifestyle habits, health changes, family relationships, and employment.

The researchers found a strong association between these lifestyle factors and better mood by focusing on diet and activity. The lead researcher Adelina Gshwandtner says that although one possibility for this might be that happy people tend to take better care of themselves.

 The Basics of a Healthy, Balanced Diet

Long-Term View

Although healthy dietary choices and consistent exercise provide ample benefits in terms of physical function, the suggested mechanism in the recent study is actually psychological, says Gschwandtner. It is all about delayed gratification. Being able to delay gratification helps you have a better lifestyle, and this better lifestyle makes you happier.

ADELINA GSCHWANDTNER, PHD

Those who undertake these types of behaviors are successful in maintaining them if they have a long-term perspective rather than one that’s reliant on short-term benefits. That kind of emotional investment seems to pay off over the long run.

As she says: “Being able to delay gratification helps you have a better lifestyle, and this better lifestyle makes you happier.”

Gschwandtner adds that there was some variation in terms of results between men and women. The latter tended to eat more fruits and vegetables, while the former did more exercise. But those differences were not enough to skew happiness levels toward one gender over the other.

“This benefits everyone and can reduce the burden of ill health that comes from lifestyle diseases,” she says.

 Here’s How to Get More Fruits and Vegetables into Your Diet

Prevention Strategy

The recent study adds to ample evidence that healthy eating and physical activity can not only help alleviate symptoms of depression and anxiety but may also prevent them in the first place.

Having the perspective of seeing activity as a source of joy may help many people take steps toward including it in their lives.

BARRETO SCHUCH, PHD

For example, a research review in Current Sports Medicine Reports looked at 49 studies encompassing nearly 267,000 participants and found people who maintained an exercise routine showed decreased onset of depression, and these results were consistent across numerous countries, as well as among people of all ages, from children to seniors.

This study, and others like it, suggest physical activity can be a useful strategy not just for treating depression, but also for reducing prevalence in the first place, according to study co-author Felipe Barreto Schuch, Ph.D., in the department of sports techniques at the Universidade Federal de Santa Maria in Brazil.

“Unfortunately, thinking of exercise as a prevention or treatment option isn’t considered a high priority in many cultures,” he says. “That may be because there is still the perception of this as a chore, which can cause resistance and low motivation. Having the perspective of seeing activity as a source of joy may help many people take steps toward including it in their lives.”

 The Best Exercises for When You’re Feeling Sad

Physical Pivot

In addition to psychological shifts like embracing delayed gratification and long-term happiness. It is well established that exercise can create physical changes that support those mood effects. For instance, Schuch says depression is often associated with loss of neurons in the brain, and exercise may help prevent this.

Consumption of fruits and vegetables also gives a significant boost to the body and brain. A study in Social Science & Medicine titled “Lettuce Be Happy” found that eating just one extra portion of these foods per day could provide as much of a mental well-being shift as walking an extra 7-8 days a month.

So, prefer to eat fruits and vegetables and do exercise on daily basis. Fill each moment with good health, happiness, and satisfaction.

Guava is the fruit of a small tree that is grown in Mexico, Central America, the Caribbean, South America, and the southern United States. Known as a tropical fruit, guava’s origin is uncertain although many list southern Mexico or Central America as its birthplace.

Guava can now be found worldwide in many grocery stores, although availability may vary with the seasons. This sweet fruit provides a healthy dose of fiber and other nutrients. If you’re looking to add more interesting fruits to your diet, guava is a smart choice.

Guava Nutrition Facts

The USDA provides the following nutrition information for 1 cup (165g) of guava.

• Calories: 112
• Fat: 1.6g
• Sodium: 3.3mg
• Carbohydrates: 23.6g
• Fiber: 8.9g
• Sugars: 14.7g
• Protein: 4.2g

Carbs

A full 1-cup serving of guava provides 112 calories and over 23 grams of carbohydrate. Most of the carbs come from naturally occurring sugar (14.7g) but you’ll also benefit from almost 9 grams of fiber. There is no starch in guava.

One scientific study of the glycemic index of guava found it was around 33 for subjects with type 2 diabetes and 31 for healthy subjects, with no significant difference between the two groups.² The glycemic index indicates how much a specific food raises your blood sugar level in comparison to pure glucose, which has a glycemic index ranking of 100. With a GI in the 30s, guava is considered a low-glycemic food.

Fats

There is just a small amount of fat in guava. A cup of the fruit provides just 1.6 grams of poly- and mono-unsaturated fats.

Protein

For a fruit, guava is relatively high in protein, providing over 4 grams per serving.

Vitamins and Minerals

As with many tropical fruits, guava is an excellent source of vitamin C. It is also high in folate and in beta carotene, which the body partially converts to vitamin A. Guava is a good source of potassium and provides smaller amounts of other vitamins and minerals.

Health Benefits

Increasing your fruit intake with varieties like guava can provide a range of health benefits.

Aids Cell Protection and Repair

Guavas contain phytonutrients, including carotenoids and polyphenols, and the vitamin C in guava acts as a powerful antioxidant in the body.

Antioxidants can help protect or delay your body’s cells from oxidative damage caused by free radicals. Our bodies make free radicals but we are also exposed to toxins in our environment. Experts believe this damage may lead to inflammation and disease.³

 Benefits of Phytonutrients in the Body

Promotes Skin Health

The vitamin C in guava is responsible for the production of collagen, the main protein in your skin. Vitamin C provides antioxidant benefits to your skin and protects against age-related skin decline and UV-induced photodamage.⁴

Authors of a research review published in a 2017 issue of Nutrients noted that healthy skin is positively associated with higher fruit and vegetable intake in a number of studies. Although they note that the active component in the fruit and vegetables responsible for the observed benefit can’t be specifically identified, they note that vitamin C availability in the fruits and veggies may be a factor.⁴

Supports Weight Control

Weight loss and weight management experts often advise the inclusion of more fruits and vegetables in our diets. Fruits like guava provide important vitamins and minerals for relatively few calories and also provide fiber which can help boost satiety.

In one limited study on the health benefits of eating guava, a group of 14 women and 31 men showed a decreased body mass index (BMI) after eating guava with or without the peel. However, little information about the participants’ diet was discussed in the published report.⁵It’s important to note that there are no super foods when it comes to weight loss. Losing weight cannot be reliant on one food source.

Promotes Better Heart Health

Another good reason to include fruits like guava in your diet is that there is significant evidence that eating more fruits and vegetables provides heart-healthy benefits.

In one large meta-analysis published in a 2017 issue of the International Journal of Epidemiology, scientists evaluated a wide body of research to understand more about the relationship between fruit and vegetable intake and improved cardiovascular health. They determined that there was substantial evidence to support an intake of fruits and veggies of 200 to 800 grams per day for a significant reduction in your risk for cardiovascular disease. That’s about a half pound to two pounds of produce per day.⁶

May Aid Disease Prevention

The same study that evaluated cardiovascular benefits also evaluated how eating more fruits and vegetables might impact your risk for cancer and mortality. The threshold was lower for this outcome. They found that increasing your intake up to 600 grams per day (1.3 pounds) of fruits and vegetables may help to decrease your risk for cancer.

The researchers went on to say that “an estimated 5.6 and 7.8 million premature deaths worldwide in 2013 may be attributable to a fruit and vegetable intake below 500 and 800 grams per day, respectively, if the observed associations are causal.”⁶ Since fruit consumption carries few (if any) side effects for most people, the findings offer a good reason to include more fruit, like guava, in your diet.

Allergies

While there are reports of allergic reactions to other tropical fruits like mango, there are very limited reports of guava allergy in the published medical literature. In the one published account, it is not clear that guava was the cause of a potential reaction.⁷

If you suspect an allergy to guava or experience a reaction after eating the fruit, seek the advice of your healthcare provider.

Varieties

The common guava has a light green or yellow skin, with flesh that ranges from white to pink or red to a deep salmon color. They can be round, pear-shaped, or ovoid and can grow to 2 to 4 inches.

In addition to the common guava, other varieties are also available in some parts of the world. You might find wild strawberry guava in some markets. Some studies have shown that wild strawberry guavas (Psidium cattleianum) possess better antimicrobial activity than common guavas.⁸ And you might also see a fruit called pineapple guava (sometimes called feijoa), but this fruit is not technically guava, though it’s related.

When It’s Best

Guava is a winter fruit and is harvested in late November through April. You should try to buy guava just as it ripens. Immediately before it becomes ripe, guava can be hard, gummy inside, and very astringent. Ripe guava has a sweet odor and should be soft.

To choose the best guava, look for a fruit that doesn’t have blemishes and is between a light green to yellow color. A slight tinge of pink means that guava was picked at its peak.

Storage and Food Safety

Guavas have a very short shelf life. Keep the fruit at room temperature after you bring it home from the store. As little as two days after a soft, ripe guava is purchased, it is likely to go bad

Once you’ve sliced the fruit, you can keep it refrigerated, but only for a few days. You can also freeze guava. Slice it or cube it and keep it in air-tight freezer bags for up to eight months.

How to Prepare

After rinsing guava under cold water, pat it dry with paper towels. Cut it in half and slice it like you would slice an apple. The peel is edible if you desire.

Strawberry guavas, which are usually about 2 to 4 centimeters in diameter, can be eaten straight from the tree if you’re growing them. Some people like to eat just the flesh without the thin skin. They are often used in jams and jellies.

Some people dip guava slices in salty condiments like soy sauce, sea salt, or even vinegar. But the fruit is also delicious fresh, added to salads, or in salsa. Guava makes a great addition to smoothies or cold beverages and can make a sweet topping for oats or porridge.