By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

A wonderful, festive holiday salad, good any time of the year.

Everyone bashes kale these days, but it still contains a lot of super nutrients including magnesium, calcium, phosphorus, and potassium. Also, vitamin A (important for eye health and a strong immune response), vitamin C—also good for immune system and collagen repair, and vitamin K for bones and teeth. Kale also contains lots of absorbable folate, key for mental health and nervous system, alpha linoleic acid (a type of omega 3 fat), and lutein and zeaxanthin, important to prevent macular degeneration and fight aging.

The squash is full of fiber, carotene, and vitamin C as well, and pomegranate is loaded with antiaging, cancer fighting nutrients as well.

I made up this salad for a holiday get-together and it was a big hit! I hope you love it too.

Note: All measurements are approximate.

Ingredients

• 1 Bunch of dinosaur kale or baby kale
• ½ cup or so of pomegranate seeds
• 1 small or half large butternut squash, cubed and baked
• Handful of sunflower seeds, pine nuts, almonds, or pumpkin seeds

Dressing

• 1 orange, squeezed
• ½ lemon or lime juice
• ¼ cup olive oil

Directions

1. Massage kale with a rolling pin. This makes it much more tender to chew. De-stem kale and chop in small bite-sized pieces.
2. Cube the squash and toss in a bowl with a drizzle of olive oil, a tsp or so of maple syrup, salt, pepper, and a tiny sprinkle of cayenne (optional). Bake in a 400F degree oven for 15 minutes or so until soft. May need to be stirred on baking sheet halfway. Remove from oven when tender and still slightly firm, and cool.
3. Add kale to salad bowl with pomegranate seeds, squash, and sunflower seeds. Mix up dressing, toss and serve. This salad works well if you want to make it ahead of time and keep in the refrigerator until ready to serve, up to 24 hours.

Wishing you good health and a soaring spirit.

The post Festive Kale, Squash, and Pomegranate Salad with Citrus Dressing appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

How do you handle stressful events? Do you seek out adventure, excitement and risky situations? Or do you sometimes lie awake at night worrying, strategizing and planning?

Most of us are either worriers or warriors—and it turns out there’s actually a genetic reason for this.

What’s the difference?

• Worriers tend to fight within, while warriors go out and fight the problem.
• Worriers often focus on what could go wrong, while warriors just go out there and go for it.
• If a worrier loses, they may feel defeated and not want to take the chance again. If a warrior loses, they tend to regroup and get back into the fight.

You know the old saying, “When the going gets tough, the tough get going.” Well, some warriors need the going to get tough–just to get going!

We process information in the prefrontal cortex portion of the brain, which is responsible for problem solving, working memory, reasoning, planning and self-control. The brain needs neurotransmitters to perform these function properly. The excitatory brain chemicals involved in this process include dopamine, epinephrine and norepinephrine.

Dopamine is the fuel that gets us going and motivated to get things done. Too little and we have no motivation or drive; too much and we cannot concentrate and function well. Epinephrine and norepinephrine are brain chemicals that are released when our bodies react to stress of any kind.

These neurotransmitters increase arousal and alertness, focuses attention but also increases restlessness and anxiety. In the rest of the body, norepinephrine increases the heart rate, triggers the release of glucose into the bloodstream and increases blood flow to muscles.

However, the speed at which we clear out these chemicals revolves around a specific gene. It’s called the COMT gene, or Catechol-O-methyl transferase. COMT is actually an enzyme that metabolizes dopamine, epinephrine, norepinephrine and even estrogen. While we all have this gene, some of us have a ‘fast’ COMT and some of us have ‘slow’ COMT.

The fast version of COMT clears out dopamine, epinephrine, norepinephrine quickly, leaving it easy for these folks to continue on their journey without any anxiety, worrying, stress, etc. People with the fast COMT are the warriors.

Warriors need a level of stress to feel motivated and ambitious. Warriors work well in threatening environments where maximal performance is required despite threat and pain. Warriors also tend to be those dopamine junkies who seek out excitement, adventure, competition and even danger. But warriors can generally stand up in the heat of the moment and pull off a flawless performance—in spite of stress, anxiety, nervousness and lots of adrenaline.

On the other hand, those who have slow COMT are slow to clear out those excitatory brain chemicals. This can create anxiety or tension in times of stress. However, these higher levels of dopamine, epinephrine and norepinephrine are useful in more complex and calmer environments that require maximal performance in terms of thought, memory and attention for survival.

While it may seem advantageous to be a warrior, there certainly are advantages to being a worrier also. Over the course of evolution, both warriors and worriers were necessary for human tribes to survive.

Which One Are You?

Do you tend to worry about things, fall apart when times are stressful, or do you get energized and motivated under duress? We each get a copy of a specific version of the COMT gene from our parents. Most of us generally have a one copy of a worrier gene and one copy of the warrior gene, although there are quite few people who may have a double copy of the warrior gene. And some of us have a double copy of the worrier gene variation.

About a quarter of us actually have the slow variant and when we’re stressed, we become worriers. Another quarter of us have the fast variant — we probably don’t function as well as the slow COMT’s when things are calm, but under stress we can become warriors and can outshine the competition. And 50% of us are half and half—half worrier, half warrior.

What do we do about our COMT inheritance? If we’re stuck with the “slow” variant, how do we learn to deal better with stress? It boils down to our nutrition and how we think.

Our COMT gene is a methylation gene, meaning that it is necessary to get adequate B vitamins (in the correct form) to support the COMT gene. B2, B6, B9 and B12 are especially important, along with magnesium and vitamin C. Worriers may also benefit from taking SAMe.

People with a slow COMT, or the worriers, should also avoid foods containing catechols. Reducing foods that contain tyrosine, tryptophan, and phenylalanine (any high protein food) should help as these foods are converted into dopamine.

Limiting caffeine can also be helpful as caffeine can aggravate the symptoms of stress, worry and anxiety. And limit your intake of alcohol, since alcohol consumption triggers dopamine release.

Women who have excess estrogen in their bodies (estrogen dominant) usually have slow COMT as well as estrogen tends to slow down COMT processing. It’s important to avoid Xenoestrogens (artificial estrogens) in foods as well–especially in dairy, soy and personal care products.

Additionally, those with a slow COMT should limit intake of foods containing certain flavonoids such as green tea, capers, cilantro, berries and apples.

And for those who are warriors, having deadlines and a little pressure may help push performance to a higher level. Boring, repetitive tasks and low-pressure environments are often very detrimental to warriors and can cause them to produce mediocre results.

Dietarily, catecholamines like coffee, chocolate, green tea, black tea, citrus, and bananas help give a needed dopamine boost and can help warriors who need it get through low-pressure tasks.

Certain types of exercise like weight lifting, sprinting and chopping wood may prove to be more beneficial for the worriers by increasing their testosterone levels and helping clear out excess dopamine and adrenaline when stressed.

Exercise for warriors that gives an element of a thrill such as mountain biking, downhill skiing, surfing or racing, etc., is great to keep dopamine elevated in warriors.

There you have it—worrier or warrior. There is a genetic connection to both of these personality types. If you find that you are either worrying too much or are too much of warrior, there are dietary interventions that may help even out how quickly you process certain brain chemicals.

Keep in mind, chronic long-term negative stress can be harmful to anyone and should be avoided if at all possible. On the other hand, performance-enhancing stress such as public speaking or competing in an athletic even can be beneficial to both personality types. This will help you become more resilient to stress in the long run.

Worriers and warriors have an important place in our society. Finding what works best for you is key along with proper nutrition, the right vitamins, and suitable activity.

References
https://www.psychologytoday.com/us/blog/click-here-happiness/202001/what-is-the-comt-gene-and-how-does-it-affect-your-health
https://nutritiongenome.com/are-you-a-warrior-or-a-worrier-exploring-the-influence-of-comt/
https://www.nytimes.com/2013/02/10/magazine/why-can-some-kids-handle-pressure-while-others-fall-apart.html
https://www.huffpost.com/entry/stress-management_b_2671591

The post Are You A Worrier or a Warrior? appeared first on thenutritionwatchdog.com.

Today’s blog is republished from my friends at TheAlternativeDaily, a leading publisher of daily health tips that I personally read every day.

By Susan Patterson, TheAlternativeDaily

Here we go again, another food recall. It seems that these are becoming more and more prominent, pushing consumers to wonder if there are any really safe foods or grocery stores? The FDA has just issued a mass recall of potatoes, lemons, limes, Valencia oranges, and even organic limes due to a potential Listeria monocytogenes contamination.

Routine inspection raised a red flag

A routine internal inspection of Freshouse II in Salisbury North Carolina identified Listeria on some of the equipment in their packing facilities. According to company officials,

“We have ceased the production and distribution of the product that was packed on the equipment in question and are taking corrective actions and continually evaluating our cleaning and sanitation regimes.”

Recalled items were shipped to retail distribution centers located in North Carolina, South Carolina, Virginia, and Pennsylvania, along with wholesalers in North Carolina and Maryland.

What is Listeria?

Listeria is a bacteria that lives in soil, water, dust, animal poop, and other substances. The bacteria thrives in cooler temperatures and is not even destroyed by freezing. It cannot be detected by smell or sight, making Listeria difficult to notice before eating. Although dairy products are most often contaminated by Listeria, it has also been found in other food items such as deli meat, hummus, soft cheese, and cantaloupe, to name a few.

Listeria can cause severe illness and may be fatal for specific groups of the population. Anyone with a weakened immune system could be at a significantly higher risk of life-threatening health issues associated with a listeria infection, according to the CDC. Pregnant women, infants, the elderly, and those with compromised immune systems, including people with HIV, cancer, and diabetes, are most at risk.

People who are otherwise healthy may also experience symptoms such as severe headache, abdominal pain, achy muscles, nausea, and diarrhea. These symptoms may appear a few days after you eat affected food items, or they can take as much as a couple of months to show up.

The infection can spread to the nervous system, where it becomes quite serious. This condition is known as listeriosis and is fatal in 20% of people who have it. Signs of listeriosis include.

• Headache
• Stiff neck
• Confusion
• Loss of balance
• Convulsions

Listeria can spread inside your home

The FDA also states that listeria can spread once it hits your kitchen counters and refrigerator shelves. The FDA states, “Contaminated food can bring Listeria into the home. Unlike most bacteria, Listeria germs can grow and spread in the refrigerator.”

According to statistics compiled by the New York Times, about 1,600 cases of Listeria appear in the US each year, and about 260 people die from the resulting infection.

What was recently recalled due to possible Listeria contamination

Fortunately, there have been no illnesses due to potentially contaminated items. Here is a list of products that are being voluntarily recalled. If you or someone you know has eaten any of the products listed below and are experiencing a fever, headache, or abdominal pain, contact a doctor as soon as possible.

• Freshouse Limes sold in 2lb Mesh Bags, UPC #33383 and 14683; Trace # 174618, 174570, 174571, 174572
• Nature’s Promise Organic Limes sold in 1lb Mesh Bags, UPC #88267 and 53813; Trace # 174375
• Fresh From the Start Red B Potatoes sold in 3lb Mesh Bags, UPC #33383 and 51003; Trace # 174575, 174403, 174595
• Fresh From the Start Lemons sold in 2lb Mesh Bags, UPC #33383 and 14020; Trace # 174551, 174552
• Wegmans Lemons sold in 2lb Mesh Bags, UPC #77890, 15917
• Wegmans Valencia Oranges sold in 4lb Mesh Bags, UPC # 77890, 52363
• Wholesale Bulk Lemons sold in 40lb Mesh Bags, Shippers Reference Numbers 1187005, 1187128, 1187103, 1187112
• Wholesale Bulk Limes sold in 40lb Mesh Bags, Shippers Reference Numbers 1187112, 1187099, 1187128, 1186832
• Wholesale Bulk Red Potatoes sold in 50lb Mesh Bags, Shippers Reference Numbers 1187098, 320873, 320992, 2182424
• Wholesale Bulk Valencia Oranges sold in 40lb Mesh Bags, Shippers Reference Numbers 1187099, 1187015, 1187112

Reduce listeria contamination in your kitchen and home by doing the following

• Keep your refrigerator cold, 40 degrees F or lower.
• Wrap and cover foods properly using plastic wrap or containers.
• After three days, ditch your leftovers.
• Clean your refrigerator. The FDA recommends using throwaway paper towels instead of cloth towels, which can transfer germs to other areas of your kitchen.
• Clean your countertops, cutting boards, and utensils with hot, soapy water when finished preparing food.
• Cook meat, poultry, and egg dishes until the temperature reaches 160 degrees F in the center.
• Scrub raw vegetables with a brush under running water.
• Always wash your hands with warm and soapy water before cooking. If you handle raw meat or poultry, wash your hands immediately after handling.
• Keep uncooked meat and poultry away from other food.
• Use deli and lunch meat 3-5 days after opening.
• Stay up to date on the latest recalls and foodborne illness outbreaks by visiting the CDC and FDA websites regularly.

Speaking of harmful bacteria, did you know that one of nature’s best (and tastiest) anti-microbial substances is actually HONEY! Honey can help kill bad bacteria and even fungus too. And my good friends at TheAlternativeDaily wanted to offer you a FREE copy of their new book, The Honey Phenomenon, which details dozens of ways to use honey to heal and revitalize your skin, hair, teeth, and even help improve your heart health, brain health, fight aging, and help with coughs or allergies too! It really is a miraculous substance.

Don’t miss your FREE copy of The Honey Phenomenon before they run out of copies.

— Susan Patterson
(The original article source is here

The post Potentially Fatal Bacteria Found on Potatoes, Lemons, Limes and Oranges appeared first on thenutritionwatchdog.com.

Today’s blog is republished from my friends at TheAlternativeDaily, a leading publisher of daily alternative health tips that I personally read every day…

By Ryan Mallett-Outtrim, TheAlternativeDaily.com

Lemon water is delicious and healthy. It’s an easy way to boost your intake of vitamin C, which can help lower blood pressure and reduce your risk of cardiovascular disease. It can also improve your skin health and support weight loss, while aiding digestion. Plus, it can keep your breath fresh and lemony.

Oh, and did we mention it tastes pretty yummy?

Unfortunately, like everything in life, it’s possible to have too much lemon water. In excess, lemon water can have some surprisingly worrying impacts on your health. While a cup or two a day might not hurt, guzzling large amounts of lemon water can do more harm than good, and in the long term, snowball into serious health problems.

Bear in mind that there’s no set amount of lemon water that’s considered unsafe; we’re all different, and all have different tolerance levels. That said, here are six health issues that can arise from drinking too much lemon water. If you’re experiencing any of these, then it might be time to take it easy on the lemon water.

1. Lemon water can harm your tooth enamel

We all know that sugary treats are bad for your teeth, but did you know lemons are also pretty rough on your enamel? Lemons are highly acidic, and the American Dental Association warns their juice can erode your enamel if consumed in excess.

Signs of enamel damage include a yellowing of the teeth and a sensation of roughness. Run your tongue along your teeth; if they feel sand papery instead of pearly smooth, then you might have some enamel damage.

Another common sign of tooth problems is more obvious: pain or sensitivity. For example, if you feel a jolt of stabbing pain in your teeth whenever you drink something particularly hot or cold, then you might have a problem. In fact, if you experience any of the above, then it’s probably time to cut back on the lemon water and perhaps pay a visit to your dentist.

2. Lemon water can exacerbate cavities

Lemon water doesn’t just strip your teeth of their enamel; it can also exacerbate issues with cavities. Cavities are typically caused by bacteria that munch on sugar and excrete acid. Pure, natural lemon juice won’t do much to exacerbate cavities on its own. However, if you use a lemon concentrate or add a bit of sugar to your lemon water, then you’re creating the perfect environment in your mouth for the development of cavities.

3. Lemon water can mess with your tummy

For some people, lemon water can be quite soothing, but not everyone. We’re all unique, and our stomachs can have moods of their own. For some people, lemon water can put their stomachs in a seriously bad mood, causing pain and irritation. Anyone with a stomach ulcer should steer well away from lemon water, as it can worsen the pain and make you feel absolutely terrible.

Also, excessive consumption of acidic foods and beverages like lemon water has been linked to the development of gastroesophageal re-flux disorder. This is a gut condition that can lead to nausea, vomiting and heartburn.

4. Lemon rinds are gross

This is less of a problem with lemon water, and more of a concern with the rinds themselves. In 2007, a study published in the Journal of Environmental Health found evidence to suggest as much as 70 percent of lemon rinds served in restaurants are contaminated with organisms like the notorious E. coli, which can make you extremely ill.

Regular consumption of lemon water with the rind submerged in the beverage can expose you to these contaminants, so be careful. If you regularly consume lemon water, ensure you either wash the rinds thoroughly or remove them entirely.

5. Lemon juice can give you migraines

This one certainly doesn’t apply to everyone, but lemon juice might give you one hell of a headache. A number of studies have shown a clear link between citrus and migraines. It’s worth noting these results aren’t consistent, with some studies failing to find a clear link. Nonetheless, there’s enough evidence on the table to lead many doctors to advise migraine sufferers to avoid citrus, especially if they suspect fruits like lemon exacerbate their migraines. So if you likewise experience migraines from time to time, you may want to consider avoiding lemon water.

6. Lemon juice can make mouth ulcers worse

Mouth ulcers (canker sores) are horrible. They hurt and make eating unpleasant. Due to their highly acidic content, lemons can make these ulcers even more painful, according to the American Dental Association. So if you’re prone to mouth ulcers, then keep away from lemon juice.

What’s your experience with lemon water? Let us know about the good, bad and ugly in the comments below!

— Ryan Mallett-Outtrim
(The original article source is here)

In India, Ayurvedic practitioners use lemon to heal stomach issues, referring to its value as a “promoter of gastric fire”.

The Romans used lemons as a cure for all types of “poison.”

Historians report that 12th century Egyptians prized lemons for their “vast medicinal power.”

And in 1953 Sir Edmund Hillary uncovered a new secret weapon—something never tried before by other climbers. It was a special all-natural healing tonic —that research showed could dramatically boost their level of fitness…and thus, increase their chances of finally reaching Everest’s summit.

What was in that Tonic? …Copious amounts of hot water with lemon to combat the acute effects of dehydration at altitude.

Let’s take a look at some of the other powerful benefits of lemons and lemon water…

> 13 Ways that lemons heal & flush your body (benefits for blood pressure, digestion, sleep, cancer, diabetes, detox & more)

Take this short quiz to discover the one veggie you should avoid.

Quiz: The #1 Veggie To AVOID (causes weight gain, saps energy & harms your gut)

A: Broccoli
B: Corn
C: Kale
D: Spinach
E: Other

Make your selection above or click here to skip straight to the answer.

==> Click Here To Discover The #1 Veggie To Avoid

The post 6 Scary Reasons To Avoid Drinking Too Much Lemon Water appeared first on thenutritionwatchdog.com.

Today’s blog is republished from my friends at PaleoHacks, a leading publisher of daily health tips that I personally read every day… Here is the link back to the original article

By Samantha Gladish, PaleoHacks.com

Do you need a liver detox? Here are the best natural foods that will cleanse your liver naturally!

Have you been slugging through your day, extremely exhausted? Are you struggling with your digestive and gut health? What about extra sensitivity to perfumes and smells? If you checked yes to any of these questions, this could be a sign that your liver is on overload.

As your main detoxifying organ, your liver is impacted by everything you come in contact with. It works hard to detoxify toxic chemicals and carcinogens naturally, but did you know common detox kits aren’t enough to maintain your liver’s productivity?

Heading out to your local health food store and buying a 10-day detox kit just won’t gonna cut it! As much as those kits can be effective in “cleaning you out,” they really don’t address the biggest and most important issue, which is food! So, how do you cleanse your liver?

Tweet – “When it comes to detoxification, it’s all about the food, or more specifically, the nutrients needed to support detoxification on a daily basis.”

It’s true, we detoxify daily, which is why only 10 days won’t cut it. Toxins can be found in the food we eat, our environment, household cleaning products, and even our furniture! Our bodies are in a constant state of toxic overloaded.

There are numerous ways to gently and safely detoxify our bodies. For example, eating more herbs, consuming more supplements, and choosing clean organic whole foods are all things we can incorporate into our daily lives.

But before we dive into what to eat, let’s first understand what detoxification is all about.

What is Detoxification?

Detoxification is about resting, cleaning, and nourishing the body from the inside out. By eliminating toxins and nourishing your body, detoxification can help protect you from disease and renew your ability to maintain optimal health.

In other words, we’ve got to eliminate toxins and feed our bodies natural foods to help us feel at our best. The foods you choose to eat play a vital role in eliminating toxins from your body, as well as supporting different organ systems.

Your Liver

As your main detoxifying organ, your liver has over 500 functions in the body. Consequently, your liver is constantly ridding your body of waste, metabolizing hormones, and assisting in digestion.

Tweet – “Combining vitamins A, B, and C with minerals such as zinc, magnesium, calcium and selenium are all important for supporting detoxification and the liver.”

Several amino aids are also important for improving detoxification and eliminating chemicals from your body. Cysteine and methionine in particular help to prevent oxidation and bind to heavy metals such as mercury to help flush them from your system.

An incredibly powerful and important antioxidant needed for detoxification is glutathione. This antioxidant works to decrease toxins accumulated from smoke, radiation, auto exhaust, chemicals, drugs, and many other carcinogens.

Since your liver is your main detoxifying powerhouse, it is important to eat foods that optimize the health of the liver and supply you with many of the vitamins and minerals mentioned above.

7 Foods That Cleanse Your Liver:

Garlic

Contains sulfur compounds that are essential for supporting the liver and activating liver enzymes that are responsible for flushing out toxins and waste from the body. Garlic also contains selenium, an important mineral and nutrient that assists in detoxification and supports the thyroid gland.

Citrus Fruits

Lemons, limes and grapefruits are all natural sources of vitamin C and contain many potent antioxidants. Like garlic, citrus fruits have the ability to boost the production of liver detoxification enzymes.

Broccoli

Along with other brassica vegetables, such as Brussels sprouts, cabbage and cauliflower, broccoli contains sulfur compounds, just like garlic, that help to support the detoxification process and the health of the liver. In fact, these fibrous veggies can help flush out toxins from your gut, and they contain compounds that help support the liver in metabolizing hormones.

Avocado

This incredible fruit contains glutathione, which is a powerful antioxidant that helps to protect the liver from incoming waste and toxins. It also assists the liver in eliminating these chemicals from your body and protects against cellular damage.

Leafy Vegetables

The bitterer, the better! Your liver loves bitter, so load up on dandelion, rapini, arugula, mustard greens and chicory. These leafy greens contain numerous cleansing compounds that neutralize heavy metals, which can slow down the liver’s ability to detoxify. Plus, they help to stimulate bile flow.

Turmeric

This incredible herb contains a boatload of antioxidants that help to repair the liver cells, protect against cellular damage and assist in detoxification. Turmeric is particularly good at helping the liver detox from heavy metals and assist in hormone metabolism. Turmeric also boosts the production of bile and improves the health of the gallbladder.

You can make an array of yummy eats using turmeric, ranging from pumpkin and turmeric soup to “golden ice.”

Walnuts

These oddly-shaped nuts contain high levels of l-arginine, glutathione, and omega-3 fatty acids, all of which help to detoxify the liver and support toxin elimination. Plus, they are great for fighting inflammation and supporting the health of the brain.

A simple and delicious way to include many of the above liver-loving foods is to juice them. If you don’t have a juicer, you can make the recipe below using a blender.

Here is a potent detoxifying juice you can make at home to cleanse your liver and overall health.

Total Time:
2 MINS
Cook Time:
1 min
Prep Time:
1 min
Serves:
1 jar

Mean Green Detox Juice

Detoxification is a daily process. It is essential that we support our liver and all elimination organs with high-quality foods and specific nutrients. This will increase our body’s ability to eliminate the toxins and chemicals it comes in contact with, and will help to support our health and overall longevity.

Tools

Juicer or blender

Ingredients

4 large dandelion leaves
4 cups arugula
3 celery stalks
2 large broccoli stalks
2 carrots
1 lemon (with peel on)
½ a grapefruit

Instructions

Process all ingredients through a juicer. Alternatively, if you have a high-speed blender, you can make this into a smoothie.

Be sure to add enough water to blend your ingredients, and feel free to pour the mix through a sieve to strain out the fiber.

The post 7 Amazing Foods That Cleanse Your Liver Naturally appeared first on thenutritionwatchdog.com.

Lemons and limes are some of the most popular citrus fruits in the world.

Lemons and limes are often used interchangeably for cooking purposes, but what about their health purposes? Are lemons and limes alike? Though they have a lot in common, they’re also distinctly different in some ways.

These two fruits are well known for their acidity and sourness, which makes them useful in a variety of dishes, salads, soups and drinks.

Lemon and lime essential oils made from the rinds are often used for cosmetic and medicinal purposes. They’re also included in many household cleaning products for their fragrance and antibacterial properties.

Many people often mistakenly think limes are just unripe lemons but that is not the case. Lemons and limes are two totally different citrus fruits but closely related.

Lemons grow on a small evergreen tree that is actually native to Asia. Limes are thought to be a hybridized fruit and actually come in several varieties from various parts of the world. Lemons and limes are now grown all over the world.

However, lemons — formally known as Citrus limon — are typically grown in moderate climates, while limes — or Citrus aurantifolia — grow better in tropical and subtropical regions.

Round vs Oblong

Lemons and limes definitely look different—if you look closely. Lemons are bright yellow and oblong, while limes tend to be smaller, rounder, and green. Some types of limes actually do turn yellow when ripe, but they do not turn into lemons.

Harvest

While limes are not unripe lemons, they are unripe limes and are harvested before they ripen. When harvested early and while still green, they have a rich, sour flavor and more citric acid. Once a lime is mature and yellow, they lose their acidity and their sour taste and become bitter.

Lemons are picked when ripe, yellow and mature.

Taste

Lemons and limes have a similar taste and are often used as substitutes for each other. But they do taste different. Lemons have a distinctly sour taste, while limes tend to be slightly more bitter but seem to have more flavor. Lemons contain about 2% sugar, while the bitter lime only contains 0.5% sugar. Limes tend to be more acidic than lemons. Some lemons, like Meyer lemons have a much mellower and sweeter taste.

Lemon vs Lime Nutrition

While neither lemons or limes have huge amounts of vitamins and minerals, both lemons and limes have generous amounts of vitamin C. Lemons win out here though, as they have substantially more vitamin C than limes do.

Ounce for ounce, (or gram for gram) lemons have more vitamin C. For example, 100 g of lime contains approximately 29mg of vitamin C, while 100g of lemon contains 53mg of vitamin C. In addition, they also have more potassium, vitamin A, vitamins B6 and folate.

Both lemons and limes have some great health benefits—let’s take a look.

Strengthen Immunity

Lemons and limes contain a good amount of vitamin C, or ascorbic acid, which helps to strengthen the immune system, helping your body fight colds, flu, and other pathogens. Vitamin C helps to increase white blood cells, our little ‘army’ that fight off illnesses and infections.

Vitamin C is also a powerful antioxidant which helps prevent damage to the DNA of our cells, protecting and helping insure we have healthy cell reproduction. This review from the Annals of Nutrition & Metabolism shows that vitamin C helps reduce the duration and severity of respiratory tract infections.

Lemons and limes also fight inflammation. You can also keep your immune system strong by avoiding foods containing sugar or processed foods, eating probiotic rich foods and getting regular exercise.

Good for the Heart

Vitamin C is also valuable for the heart, helping you fight heart disease and lowering blood pressure. One study from the Harvard School of Public Health in Boston looked at the diets of 126,399 adults over a period of eight to 14 years and found that each serving of fruits and vegetables was associated with a 4 percent decreased risk of heart disease. It was found that the vitamin C-rich fruits and veggies, like lemons or limes had the biggest impact.

Another study published in the Journal of Nutrition and Metabolism in 2014 found daily consumption of lemons or limes was associated with a decrease in blood pressure, as well.

Prevents Kidney Stones

The citric acid in lemons or limes helps to prevent painful kidney stones. Lemons and limes are also slightly diuretic, helping to increase urine volume and cleanse the kidneys.

One small study published in the Journal of Urology treated 11 participants with lemonade therapy for nearly four years. Researchers found that stone formation dropped significantly, from an average of one kidney stone per year down to just 0.13 per year. And this study showed that treating kidney stone patients with lemon or lime juice increased urinary citrate levels and decreased the amount of calcium in the urine, suggesting that citric acid may be a potential alternative treatment for preventing kidney stones.

Cancer Fighting Citrus

Lemons and limes share powerful cancer-fighting benefits. These citrus fruits have lots of antioxidants in them, fighting free radical damage which can negatively alter our cells and make us more prone to developing cancer. Lemons and limes’ phytochemicals include flavonoids, flavones, triterpenoids and limonoids.

Another compound identified in limes was found to block colon cancer cell growth by 67%. Other studies show both lemons and limes to be effective in fighting other types of cancer, including breast cancer and pancreatic cancer. This study from Saudi Arabia, showed that lemon fruit extract helped kill breast cancer cells.

Lemons and limes also contain compounds like hesperidin and d-limonene, which have both been shown to have cancer-preventing properties. This makes lemons and limes some of the most powerful weapons in the fight against cancer.

Aids Digestion and Increases Iron Absorption

Iron is an important mineral for our bodies; it helps build red blood cells which carry oxygen to all parts of our bodies. Deficiencies in iron can cause anemia which can result in dizziness, weakness, fatigue and a lowered immune response. Vegans and vegetarians have a more difficult time absorbing iron, especially if they only eat plant-based foods. Women who are menstruating also have higher iron needs. Athletes and people who live at higher altitudes also need a great supply of iron in their diets.

Vitamin C, in the form of ascorbic acid helps to enhance iron absorption from foods. This is also why cooking foods high in iron with a type of acid, like lemons or limes to enhance absorption. One of the best ways to get some extra iron in your diet is to cook in a cast-iron skillet. Adding a squeeze or two of lemons and limes helps to leach iron from the skillet which cooks into your food.

A study published in the American Journal of Clinical Nutrition even found that consuming 100 milligrams of vitamin C with a meal, increased iron absorption by 60 or more percent.

Aids in Weight Loss

Lemons and limes are very low in calories, yet they add mouth-watering flavor to water and increase your saliva, preventing a dry mouth. Drinking lemon water can help with weight loss. Many times when we reach for a snack, we are actually just thirsty, so a glass of lemon or lime water helps to fulfill your thirst and help you stay away from munching. And the sour flavor actually help you feel slightly more satiated.

If every day you traded in a glass of high sugar juice or soda, you avoid almost 40,000 calories in a year! That is over 11 pounds of fat! Plus you avoid all the toxic corn syrup and its negative health benefits it has on your body.

Hydration

Lemons and limes contain citric acid which actually helps your body absorb water better. Lemon water has gained a lot of popularity as ‘the’ drink to have first thing in the morning. The reason is that lemon water helps to hydrate you, helps your body wash out toxins and excess fluids, and balance your pH. Lemons and limes also contain a good balance of electrolytes which help your body re-establish its fluid levels better than plain water.

It is considered much healthier to have a more alkaline pH which helps to prevent disease and boosts the immune system. Even though lemons and limes are very acidic, they help our bodies become more alkaline. Some research shows that a more alkaline diet can be beneficial for things like pain relief, bone health, and preventing cancer.

Lemon or lime water provides a burst of antioxidants, vitamins and minerals that isn’t found in regular water. While lemon water gets the spotlight as the new healthy drink, limes are also rich in vitamin C, minerals, phytochemicals and antioxidants. Lime water benefits are similar to the benefits of lemon water and can boost antioxidant intake, support weight loss, and keep you healthy and hydrated with an added dose of flavor.

Add lemon or lime juice to most all of your dishes. Adding a squeeze of lemon or lime can really enhance the flavor of vegetables—especially the more bitter ones like broccoli, kale, brussels sprouts and spinach. Lemon or lime juice, combined with a bit of extra virgin olive oil and a sprinkle of herbs or spices, makes a delicious all-purpose salad dressing or a great base for marinades, especially fish or chicken.

Lemon or lime—both of these are highly beneficial to your health and relay a variety of health benefits, so use them in drinks, dishes and desserts, and pucker up!!

If you are interested in some of the other powerful benefits of lemons and lemon water… check out this article from our friends Alternative Daily.

You know already that lemons can help with weight loss and renew your energy, but did you there is fruit that can absolutely destroy it.

Blueberries vs. Strawberries vs Oranges… (the #1 WORST fruit for energy)

According to the best-selling author and world-renowned heart surgeon, Dr. Steven Gundry, there’s one fruit people over 40 should never eat.

This fruit can disrupt your hormones. Both sapping you of energy and forcing your body to create “sticky” fat cells that can NOT be “burned off” with normal diet and exercise.

Do you know the fruit I’m talking about? Make sure you do by clicking the one below you think it is, and get the answer from Dr. Gundry himself on the next page:

>> Blueberries

>> Strawberries

>> Oranges

>> Goji berries

References
https://draxe.com/limes/
https://draxe.com/lemon-nutrition/
https://www.organicfacts.net/health-benefits/fruit/difference-lemon-and-lime.html
https://draxe.com/benefits-of-lemon-water/

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