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/

The post Lemons vs Limes, which is healthier? appeared first on thenutritionwatchdog.com.

Essential oils seem to be showing up everywhere lately, but they have been in use for thousands of years for many different types of health, medicinal, meditational and spiritual purposes. These healing oils work well as a natural medicine without the dangerous side effects. You can use essential oils effectively for relaxation, a better night’s sleep, aromatherapy, cleaning, and alternative medicine.

Essential oils get their power from being distilled or extracted. Leaves, flowers, bark, peels and many other parts of plants are used in this process. Essential oils are highly concentrated and it often takes only a drop or two to deliver some amazing health benefits. Essential oils can have many different therapeutic benefits that stem from their antioxidant, anti-inflammatory, antimicrobial properties.

Essential oils have been in use by many different civilizations for thousands of years and have been put to use by the Chinese, Indians, Egyptians, Greeks and Roman civilizations. Today, many of the healing arts use essential oils in their practice such as physical therapists, massage therapists, alternative medicine practitioners, and yogis.

Today even hospitals and midwives use essential oils for their patients to reduce anxiety and pain and improve moods. Essential oils contain some very powerful antibacterial compounds and have been know to fight even the most antibiotic-resistant bacteria!

How do you use essential oils? Essential oils, molecularly, are very small and are very easily absorbed into the skin. Once they penetrate the skin, they can be absorbed into the blood stream by the tiny capillaries and sent to all parts of the body. They can also be mixed with other carrier oils (like coconut oil) to be spread out over the skin. Because essential oils are highly concentrated as well, they have strong aromatic benefits and once inhaled, are absorbed by the lungs into the body. Some essential oils work well when ingested, but because they are so concentrated, they usually need to be diluted. And essential oils are a wonderful addition to add to your natural personal care products like shampoo, lotions, deodorant, bug spray, and even laundry soap and household cleaners.

Here are some of the top ten essential oils (according to Dr. Josh Axe) and the best ways to use their powerful properties:

1. Clove—clove oil is an antibacterial, anti-parasitic, antioxidant oil. It has natural anesthesia properties and can be used for pain. It is often used on wounds to prevent infections, and it has powerful pain-killing properties as well. Mothers often use clove oil for their teething infants since it is safe, natural and powerfully effective.

2. Eucalyptus—An invigorating oil that is often used in aromatherapy to help purify the body, and improve sinus and allergy symptoms as well.

3. Ginger—We know the value of ginger and ginger oil is just a more concentrated form of that powerful health elixir. Ginger is well known to reduce inflammation, help digestion, relieve nausea, and improve circulation.

4. Lavender—Lavender oil is a great anxiety reliever, and excellent for sound sleep. Lavender oil also has powerful antibiotic powers and a few drops of will naturally clean and sterilize any surface.

5. Tea Tree—Tea tree oil is one of the most powerful anti-fungal, antibiotic oils that you can find and is excellent to keep on hand in a first aid kit for bites, scrapes, and cuts. It also works well for any type of fungal infection, such as athlete’s foot or toenail fungus.

6. Oregano—Oregano oil has powerful antiviral and antibacterial properties, as well as anti-fungal power. It works well when fighting off a cold or a virus, and can also kill bacterial and parasitic stomach infections. It’s a necessary item when traveling overseas to prevent traveler’s diarrhea.

7. Rosemary— Rosemary is known to stimulate brain function, so it’s great to use when working or studying. Rosemary also contains properties that can naturally thicken hair, so it’s great added to shampoos.

8. Orange—Orange oil has a very ‘happy’ uplifting scent, so it’s known to improve mood, and works as an antidepressant and a calming agent. Along with the mood lift, it has stimulating properties that can improve digestion, clear up skin, and even work as an aphrodisiac! Orange oil is also a strong anti-fungal and antibacterial. Orange oil contains d-limonene, which has been studied for its application to fight cancer.

9. Peppermint—Peppermint oil has been proven to help fitness workouts and help you workout harder and longer. Just add a dab on your wrist or other accessible area before you hit the gym. Peppermint has also long been known to sooth the stomach, improve focus, help reduce fever and stop muscle pain. Who doesn’t love the uplifting smell of peppermint?

10. Frankincense—Frankincense is one of the oldest essential oils and has a variety of uses. It has often been used in religious ceremonies and is considered an incense, mood enhancer, stress reducer, anti-inflammatory, and antibacterial and digestive aid. Frankincense oil also works well on the skin to heal wounds and reduce scarring, itching and swelling.

Essential oils are great for beautiful skin. The conventional cosmetic and body care industry contains products that are loaded with dangerous chemicals that can disrupt hormones, cause cancer, and even destroy your skin. Making your own beauty products with natural essential oils is a much better option! Tea tree oil can stop acne breakouts and help heal wounds. Rosemary, sage and lavender oils help to stop hair loss and thicken hair. Lavender and chamomile calms irritated skin, frankincense can reduce age spots, and helichrysum and myrrh make a natural sunscreen.

Don’t want to spray on dangerous DEET bug spray?

Make your own with lemongrass, eucalyptus, citronella, peppermint or clove oils. These oils will repel bugs, make you smell good and keep you away from those scary chemical bug sprays!

Want your own natural first aid kit? So many essential oils work well for killing germs, soothing inflammation, and stopping pain. Try keeping some lavender oil on hand to soothe burns, rashes, bee stings, and heal cuts and scrapes. What’s more, the soothing aroma of lavender is very relaxing as well and helps to calm ragged nerves. My favorite addition to a natural first aid kit is tea tree oil—its powerful properties kill infection-causing germs, kill fungus, and help bring on fast healing. Peppermint helps those sore muscles and achy joints, relieves tummy aches, lowers fevers, and helps to get rid of headaches. And don’t forget the frankincense—it helps to heal up bruises faster, reduce scars, and get rid of inflammation.

Essential oils can possibly for weight loss too! Cinnamon oil is extremely valuable at keeping blood sugar levels even, keeping you from the resulting insulin and fat storage surge. It’s also very effective if you have diabetes. Peppermint oil helps burn fat because it not only helps you workout harder and longer but it also helps to suppress munchies cravings. And don’t forget metabolism-boosting ginger oil. A few drops of this can increase your body’s ability to burn fat and gain energy!

Not all essential oils are alike, so it’s important to get the highest quality therapeutic essential oils, as some of the cheaper ones may be synthetic oils and worthless for health benefits.

References

Dr. Josh Axe (2016). Essential Oils Guide. Retrieved from https://draxe.com/essential-oils-guide/

Clark, Marnie. (2015). 13 Outstanding benefits of orange essential oil. Retrieved from https://thetruthaboutcancer.com/orange-essential-oil/

The post The top 10 essential oils: Impressive Benefits appeared first on thenutritionwatchdog.com.