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.

 By: Cat Ebeling

Arugula is a spicy and intense salad green, alone it can often be hot and bitter, but if you add the right ingredients it comes alive! This salad has just the right amount of sweet, juicy grapefruit, plus the unexpected sweet taste of fennel to blend in and pick up the spicy hints in the arugula. Arugula is a member of the very healthy cruciferous vegetable family, full of cancer-fighting compounds and tons of vitamins and antioxidants.

Arugula contains tons of folate, an essential B vitamin, along with vitamin K, vitamin A and other carotenoids. Arugula also contains special compounds called “isothiocyanates”, which have anti-cancer, anti-inflammatory and anti-aging properties.

Cruciferous veggies are known for their cancer fighting abilities, and arugula does not disappoint! These cancer fighters contain high levels of antioxidants that help eliminate toxins from the body that can cause cancer. Arugula is also great for lowering blood sugar, fighting diabetes and preventing obesity.

And here’s something you probably didn’t know about arugula—arugula was thought to be an aphrodisiac by the ancient Egyptians and Romans. The Romans found that those who ate arugula more often were not only in better health, but sexually energized as well! So ,if you happen to have a special date, perhaps this is the salad to make! For the mildest tasting arugula, look for baby arugula, which still has some of the bite and spiciness without the bitterness.

Enjoy this salad while grapefruit are still around and in season!

Ingredients

½ half small bag of baby arugula (about 4 cups) or more, if desired

1 fennel bulb, white part only, sliced very thinly

1 grapefruit, sectioned

3-4 green onions, sliced thinly

Shaved raw cheese, like Gruyere, Manchego or Parmigiana Reggiano.

Dressing

2 T of orange juice (fresh squeezed is best)

Juice of 1 lemon or lime

2 T of red wine vinegar

1 teaspoon of sugar

¼ cup extra virgin olive oil

Directions

Using a mandolin, shave the fennel in thin slices, or cut with a sharp knife. Cut up grapefruit in sections, removing the membrane and saving the juice if possible. Squeeze any extra juice into bowl for salad dressing. Mix up dressing ingredients and pour over salad right before serving, garnish with cheese. Serves 4. Makes a great accompaniment to fish or chicken dishes.

You should also know that this recipe is an almost perfect low-glycemic meal for Diabetics, due to it’s blend of fiber, healthy fats, antioxidants, and a reasonably low amount of sugars and carbs that impact blood sugar.  Speaking of Diabetes, make sure to read this page next:

1 Simple trick to REVERSE your Diabetes (hint: it’s NOT cinnamon or any supplement)

The post Grapefruit and Arugula Salad with Citrus Dressing appeared first on thenutritionwatchdog.com.

By: Cat Ebeling 

Cabbage of all different types is serious superfood. As one of the members of the cruciferous family, it contains real fat-burning compounds. Napa cabbage contains the highest amounts of the essential B vitamin, folate. Folate is especially important to synthesize and repair our cells’ DNA, which helps to maintain healthy cell division. Unhealthy cell division results in mutations and cancerous cells, so maintaining healthy DNA is essential to avoiding cancer. Folate is also absolutely necessary for healthy pregnancies and maintaining healthy nerve growth and spinal cord growth in fetuses. Folate also helps to prevent B-vitamin related anemia.

All cruciferous vegetables fight cancer with some amazing phytochemicals. Cabbage contains glucosinolates that have some real cancer-fighting potential. Hundreds of studies have looked at cabbage and cruciferous vegetables and their cancer-destroying properties. Eating two or more servings of cabbage a week will help to fight off a variety of cancers including, bladder cancer, breast, colon, and prostate cancers.

Cabbage also contains tons of healthy fiber and ingredients called “aromatase inhibitors”, which help to block estrogen in the body. Estrogen can be carcinogenic and dangerous, especially xenoestrogens, dangerous artificial estrogens we get from our environment.

Salad Ingredients

2-4 boneless, skinless cooked chicken breasts or thighs, sliced into thin slices

2-3 cups Napa cabbage, sliced thinly

½ cup red cabbage, sliced thinly

1 small sweet red bell pepper, sliced into thin strips

4-6 green onions (scallions), chopped

2 carrots, grated or cut into matchstick slices

½ lb fresh snow peas, sliced on diagonal into thin slices

Handful of cilantro, chopped

1-2 cups mung bean sprouts

½ cup sliced or slivered almonds

Dressing Ingredients

¼ cup Rice wine vinegar (seasoned is best if you can find it)

Juice of ½ fresh lime

1 Tbsp of honey

¼ cup extra virgin olive oil

1 tsp sesame oil or toasted sesame oil

Pinch of red pepper flakes, to taste

1 Tbsp grated fresh ginger root

Directions

Slice all vegetables into thin slices and place in large salad bowl. Whisk together dressing ingredients, making sure honey is well blended. Add chicken and almonds to salad, pour on dressing, toss and serve. Serves 4.

Get your FREE copy of the Keto Slow Cooker Cookbook.

Looking for easy, tasty recipes that help you burn fat, then look no further…

This free recipe book is packed with over 80 fat-burning Keto recipes, such has mouth-watering chicken, beef, pork meals and more…

Best yet, every single recipe uses a slow cooker. Spend less than 20 minutes in your kitchen whipping up these delicious meals.

The post Asian Chicken Salad appeared first on thenutritionwatchdog.com.

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

Avocados have become the darling of the many healthy and weight loss diets, as well as being a staple of the Paleo diet. They are having their ‘moment’ in the spotlight for sure! And for good reason! We all know that they are very healthy for us, low glycemic/low carb and full of super nutrients like healthy monounsaturated fats, vitamins, minerals, antioxidants and serious phytochemicals, but wait—there’s more!

Avocados have been gaining steadily in popularity over the last ten years. In fact, the rate of consumption of avocados has about doubled in the last ten years and demand keeps growing! Mexico and Latin America are some of the biggest suppliers along with California. Did you know that there are actually over a thousand different types of avocados, but here in the United States, we mainly see the popular Hass avocado most of the time. Although the demand has gone up for this buttery fruit, supplies this year are lower, so you may be paying a higher price for your avo—but they are well worth it for your health and your body!

Here’s a few reasons why:

1. Avocados Stabilize Blood Sugar and Fight Metabolic Syndrome

The healthy fats and other nutrition you get from avocados help your body to stabilize blood sugar and insulin, helping fight diabetes and metabolic syndrome, as well as contributing to fat loss and muscle building. They are low glycemic; therefore no rise in blood sugar and no fat-storing insulin release. The healthy fat content in avocados makes you feel full longer and cuts down on food cravings, so that makes it a perfect food if you are trying to burn fat and lose weight—even though avocados are considered fairly calorically dense. All in all, researchers discovered that avocado consumers were 50 percent less  likely to develop metabolic syndrome than people who don’t normally eat them! The blood sugar stabilizing effect avocados have also helps reduce blood pressure, LDL cholesterol, and triglycerides.

A study published in Nutrition Journal (January 2013), made up of 17,567 participants, also found that avocado-eaters generally eat a more balanced diet than non-avocado consumers, had significantly higher intakes of vegetables and fruit, and had higher intakes of vitamins, minerals  and other antioxidants. BMI and body weight were significantly LESS in people who eat avocados on a regular basis.  Speaking of high-fat foods that actually HELP you to get leaner, here are 7 fatty foods that fight aging and flatten your stomach (some will surprise you!)

2. Cancer Prevention

The Journal of Nutrition and Cancer recently published the results of a study, showing avocados as a major player in cancer-fighting and study results show phytochemicals as powerful as some chemotherapy! Other research suggests that phytochemicals extracted from avocados help induce cancer cell cycle death, inhibit growth, and induce apoptosis in precancerous and cancer cell lines.

Avocados abundance of monounsaturated fats also help fight cancer by being an effective anti-inflammatory agent. Beta-sitosterol also protects the prostate gland in men, fighting cancer and improving immune functions. And the powerful carotenoids fight skin cancer, as well as aging.

3. Weight Loss—Really!!

While avocados get a bad rap because they are calorically dense and high in fats, they are actually a great weight loss food. Diets lower in carbohydrates actually actually have been shown to help in fat loss, and in reducing hunger because they keep blood sugar and fat-storing insulin in check. Fats are super filling and increase satisfaction that help you eat less overall. And they allow you to go longer between meals without getting hungry. That healthy fat also helps your body absorb more fat-burning vitamins and minerals as well.

A study conducted in 2005, examined the effects of avocados, a rich source of calories coming from monounsaturated fatty acids, as part of an energy-restricted diet on weight loss, serum lipids and vascular function in overweight and obese subjects. They found that consumption of 30 grams a day of fat from avocado within restricted calorie diet didn’t compromise weight loss at all when substituted for 30 grams a day of mixed dietary fats. The diet high in avocado resulted in significant weight loss in addition to other health improvements. Measurements including body mass, body mass index and percentage of body fat decreased significantly in both groups during the study. Only the avocado test group experienced positive changes in fatty acid blood serum levels. So, there are clearly avocado benefits for weight loss!

4. Avocados Contain Amazing Fats

Avocados contain oodles of oleic acid the same type of healthy fat that is in olive oil, which helps—among other things—lower bad cholesterol and fight cancers. Unlike saturated fats or highly processed vegetable oils, avocado oil regulates blood sugar, protects the heart as well as the brain. Avocados contain plenty of oleic acid, the same monounsaturated fat in olive oil, that helps lower cholesterol and is helpful in preventing breast cancer and other cancers.

Avo’s help to block the development of arteriosclerosis (the gunk inside your blood vessels that blocks blood flow) partly because of their blood sugar-lowering effects. Other serious health-protecting ingredients include fiber, beta-sitosterol, magnesium, and potassium, which help to regulate blood pressure and lower LDL cholesterol. This study shows people eating avocados dropped total cholesterol by 17%, LDL’s decreased by 22%, triglycerides by 22%, and healthy HDL rose by 11%. That avo fat is GOOD for you!!

5. Healthy Babies—Before and After Birth

One medium avocado has about a quarter of your required daily amount of folate, or folic acid, a B vitamin that plays an essential role in making new cells by helping to produce healthy DNA and RNA. Folate is required for pregnant women, and helps lower the risk birth defects in babies, as well as being important for heart health.

And avocados are the perfect baby food as well! They are firm enough to be picked up by tiny fingers, but easily mashable and edible—even for someone with no teeth! What’s more, we now know they are chock full of healthy nutrition, healthy fats and massive phytochemicals. And their mild taste is something babies love, making avo’s a great baby superfood!

6. Eye Health

Avocados have lots of carotenoids and lutein, antioxidants that are both valuable for healthy eyes. It also contains zeaxanthin, alpha-carotene and beta-carotene, plus significant quantities of vitamin E. The oleic acid in avo’s helps the body absorb those precious carotenoids and convert to vitamin A, as well as being able to access the antioxidants in other foods as well. Carotenoid benefits include lowering inflammation, promoting healthy growth and development, and boosting immunity, among others.

7. Healthy Inside and Healthy Outside—Skin and Hair

Avocados’ load of phtytochemicals and antioxidants fight damage from the sun and the environment by reducing inflammation and DNA damage. People who eat diets rich in antioxidants as well as healthy fats have healthier, less wrinkly skin than people who eat the Standard American Diet (SAD). In addition, the healthy carotenoids in colorful veggies, including avocados add a rich, healthy golden glow to your skin.  And, because of the rich oils and vitamins in avocados, you can mash one up and use it as moisturizing, calming facial mask as well!

Avocados massive supply of phytonutrients including their polyphenols and flavenoids also help fight osteoarthritis, and other inflammatory degenerative diseases.

Avocados growing popularity has created a serious worldwide craving for this buttery orb, so countries like Mexico and many other South American countries have been gearing up their production. However, avocados—especially American Hass avocados use more water than the South American varieties, so California avocados may be in short supply this year. Rising demand and avocado prices are actually fueling illegal deforestation in some parts of the world, and drug and mafia cartels are at work to control the supply of this popular food. High demand and lowered supply may mean your favorite avo prices could rise. Careful handling, a watchful eye that they don’t get overripe and knowing how to store your leftover avocado will help to prevent wasting these lovelies.

What About That Pit?

A study by Pennsylvania State University revealed that avocado pits, or seeds, have been used medicinally for generations. Avocado pits in South American have been used as a treatment for inflammation, diabetes and hypertension. This mostly unused element of the fruit contains phenolic compounds, which are known to prevent cancer, cardiovascular disease and other degenerative illnesses. But beware, some food experts warn against eating the pits thinking that it may cause intestinal discomfort or other health issues. More research is needed at this point on the detriments or benefits of eating the seeds of avocados.

Ideas to Use

There are literally zillions of great avocado recipes out there—I prefer the quick and easy ones. My favorite breakfast is to spread some ripe avocado on gluten free (sourdough) toast, add a slice of natural ham, and a free range egg cooked in grass fed butter. Divine! Great low carb, high nutrient breakfast to fuel your day! I also like them right out of the shell with some Sriracha sauce sprinkled on, with tuna in the hollow.

Here’s an amazing Paleo breakfast of an easy-baked avocado egg recipe from my friends at PaleoHacks.  Or try this yummy chocolate avocado recipe for dessert from my co-author Mike Geary. Mmm, mmm good!

Avocado Oil: Much Healthier for You Than Canola, Olive, And Sunflower Oil

You can instantly tell if the cooking oil in your kitchen is toxic by looking at its smoke point…

The smoke point is the temperature at which an oil starts to break down and form compounds that can be extremely damaging to your health. When it comes to cooking, you want to choose an oil with a high smoke point.

Avocado oil has a high smoke point of 520ºF, which supports a long and healthy life.

It’s a smooth, buttery dark green oil that’s naturally produced in Mexico. This is one of the only cooking oils in the world that isn’t diluted with “cancer oil.”

So, if you never want to poison your salads, meats, and pasta with your cooking oil again…

Click here to discover one of the only natural and poison-free cooking oils in the world.

Over 5,623 Americans swear this dark green cooking oil is the tastiest and healthiest oil around!

References
https://draxe.com/avocado-benefits/

http://articles.mercola.com/sites/articles/archive/2013/01/17/avocado-benefits.aspx

The post Seven More Reasons to Love Avocados That You Didn’t Already Know appeared first on thenutritionwatchdog.com.