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Tuesday, September 22, 2020

Health Benefits of Lemon and Sample Recipe

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Lemon is the fruit of the small evergreen tree. Native to Asia, the fruit is usually used as an ingredient of various meals across the globe. The fruit is also famous for its juice, which is loved by many as refreshment, especially during the summer season. As a fruit, lemon has the following health benefits.


General Nutrition

Lemon is rich in vitamins and minerals. According to Organic Facts, lemon contains vitamins A, B, C, and E. Vitamin A is vital for vision and the integrity of the skin and the mucus membranes. It also acts as antioxidants, which help the body get rid of unwanted and harmful substances like toxins and free radicals. On the other hand, vitamin B is useful for the proper functioning of the nervous system, which includes learning, thinking, memory, and sensation, among others. Vitamin B also has a variant called folate, which is important during pregnancy because it promotes the child’s development and prevents conditions like neural tube defects. Vitamin C is known for its power to boost the body’s defenses against infection and illness. Also, it promotes the function of the substance called collagen, which acts as cement and binds loosely linked cells and tissues. Meanwhile, vitamin E promotes the health of the skin and just like vitamin A, it also acts as an antioxidant to boost the body’s health.

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In terms of minerals, lemon contains copper, calcium, iron, potassium, and magnesium. Copper is vital for cellular metabolism, as well the growth and development of various cells and tissues. Then, calcium helps promote the strength and density of bones and teeth. Also, it helps maintain healthy muscle contraction. Potassium, on the other hand, plays a role in fluid balance, since it counters the fluid retention action of sodium. Along with the sodium-potassium pump, potassium also helps promote cardiovascular health by relaxing the muscles of the heart and the blood vessels. Meanwhile, iron helps in oxygenation while magnesium helps promote neuromuscular function.


Lemon and Asthma

Lemon has also shown its power in asthma prevention. According to Medical News Today, vitamin C is the one responsible for prevention of asthma with lemons. As per a review published in “Allergy, Asthma, & Clinical Immunology,” as cited by the publication, it might be reasonable for asthmatic patients to test vitamin C on an individual basis if they had exacerbations asthma caused by respiratory infection. While the role vitamin C is promising, the publication added that more studies on the vitamin’s role on common cold-induced asthma were needed.

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Sample Recipe

Lemon can be added to a wide array of meal recipes, such as Lemon Garlic Tilapia. As per All Recipes, the ingredients include four tilapia fillets, the tablespoons fresh lemon juice, a tablespoon of butter (melted), a clove of garlic (finely chopped), a teaspoon of dried parsley flakes, and pepper (to taste).

To prepare, as per the publication, the oven is preheated to 190 degrees Celsius. Then, a non-stick cooking spray is applied on a baking dish. Next, the tilapia fillets are rinsed under cool water and are pat dry with paper towels. After that, the fillets are placed in a baking dish and lemon juice is poured over the fillets with the butter drizzled on top. Then, the dish is sprinkled with parsley, garlic, and pepper. Finally, the fish is baked in the preheated oven for about 30 minutes, until the fish is white and flakes when pulled apart with a fork.

Overall, lemon is one of the healthiest food options available today. Thus, its inclusion in various meal recipes helps promote the health and well-being of a person.

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