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

Several years ago, when I was racing my bike in the hot, humid St. Louis summers, I was looking for an effective electrolyte replacement drink. Those temps in the high nineties combined with super high humidity would certainly make you lose lots of fluids and electrolytes.

Being a health fanatic, there was no way I was going to resort to drinking those corn syrup sweetened, artificially colored and flavored “Sports drinks”. No way!

What I did discover was coconut water. Totally natural and full of thirst-quenching electrolytes. The perfect drink.

Coconut water—not to be confused with high fat coconut milk—is 95% water. Coconut water comes from the liquid from the young, green coconuts.

Even though coconut water only recently exploded in popularity here in the US, it’s been consumed for years in the tropical areas where it grows, around the world. In traditional natural medicine, coconut is believed to help treat dehydration, digestion, and other health matters.

1. Natural Electrolyte Replacement Drink

Coconut water contains a lot of potassium, some magnesium, and a small amount of sodium. And it’s low in calories and sugar. Compared to typical sports drinks, coconut water has fewer calories, no added sugars, less sodium, and higher amounts of potassium.

Coconut water contains more the 10 times the potassium as most sports drinks. Potassium is a vital mineral that helps maintain the proper balance of fluids in the body and help the heart pump blood. When you sweat, one of the electrolytes lost in your sweat is potassium, so it’s important to replace this as soon as possible.

Potassium also helps to balance our sodium levels and while we lose sodium in our sweat as well, consuming potassium helps to balance out these levels, and even help to lower blood pressure. Potassium helps to prevent muscle cramps during and after a hard workout.

Coconut water also contains small amounts of magnesium which helps to aid the muscles, helps with energy production, and prevent muscle cramping and spasms. While coconut water contains more calcium and magnesium than most other sports drinks, it does not contain large quantities. Coconut water contains less than 5 percent of your recommended amount of both calcium and magnesium.

If you are a serious athlete, coconut water may be a little too low in sodium, especially if you are exercising over an hour in the heat. But for light recreation and a refreshing drink coconut water may be just what you need to rehydrate.

2. Improves Heart Health and Blood Pressure

Drinking coconut water may help reduce heart disease risk and cholesterol. In a study from 2008, researchers fed test subjects a diet rich in fat and cholesterol. One group also was fed high doses of coconut water. After 45 days, the coconut water group had lower cholesterol and triglyceride levels, similar to the effects of taking a statin drug.

Another study shows that coconut water is beneficial to lower blood pressure, most likely due to the blood-pressure lowering effects of the potassium in the coconut water.

Potassium, one of the electrolytes in coconut water, can help lower blood pressure, according to American Heart Association. The AHA states that potassium-rich foods help lower blood pressure because the electrolyte reduces the impact of sodium, which can raise blood pressure.

Another study on coconut water and blood pressure, published in the West Indian Medical Journal, found that 71 percent of those who drank coconut water for two weeks experienced a significant decrease in their systolic blood pressure (top number), as compared to those who only drank bottled water. Additionally, 29 percent had a significant decrease in their mean diastolic blood pressure (lower number).

3. Kidney Stone Prevention

One of the best ways to help prevent kidney stones is to drink plenty of fluids—especially plain water. However, two small studies show that drinking coconut water may be the best fluid to help prevent kidney stones.

Kidney stones can be created in the body by a variety of substances and there are four types: calcium oxalate, uric acid, struvite, and cystine. Some people are more susceptible to kidney stone formation than others.

In a 2013 study in rats with kidney stones, coconut water prevented the crystals from adhering to the kidneys and the resto of the urinary tract. It also reduced the number of crystals formed in the urine.

Another small study from 2018 found that coconut water flushes the kidneys, which also helped the body clear potassium, chloride, and citrate in individuals, thus helping prevent kidney stone formation.

4. Helps Manage Diabetes

Coconut water, which is very low in natural sugars, can also help to lower blood sugar levels and lower other biomarkers of diabetes including HbA1c.

In this study from 2015, diabetic subjects treated with coconut water maintained better blood sugar levels than the control group. The same study also found that coconut water lowered levels of hemoglobin A1c, the long-germ marker for blood sugar). Another study from 2021 also found similar results lowering blood sugar.

Another added benefit of coconut water for diabetics is that it’s a decent source of magnesium which helps to increase insulin sensitivity and decrease blood sugar.

Do keep in mind however, coconut water does contain some carbohydrates and calories, so beware about drinking too much of it.

One interesting natural ingredient of coconut water is L-arginine (a precursor to nitric oxide) known for its antidiabetic and antithrombotic effects.

5. Full of Antioxidants

Coconut water also has a good share of antioxidants that help to fight free radicals which cause damage to our DNA. Free radicals can come from environmental toxins in the air or water, chemicals in processed foods or even from hard exercise.

When your body has an overload of free radicals, you can be at a higher risk for other chronic degenerative diseases like heart disease, cancer, diabetes and Alzheimer’s and more.

Research on animals has shown that coconut water contains important antioxidants that may help modify free radicals so they no longer cause oxidative stress or harm to health.

In one 2012 study, insulin-resistant rats consuming a high fructose diet were treated with coconut water. Free radical activity decreased, as did blood pressure, triglycerides and insulin levels

While these studies are interesting, it’s important to note these studies used animals as test subjects, so results on humans need further studies.

6. Reduces Stress and Tension

Some of the electrolytes in coconut water, especially the triad, potassium, calcium and magnesium, can help reduce stress and muscle tension.

So many people are often short of these critical minerals in their diets. Calcium, magnesium and potassium actually work together to maintain bone health, muscle health, and our heart.

While magnesium gets called the “relaxation” mineral, it has over 300 functions in the body. One of its primary functions is in the parasympathetic nervous system, the part of the nervous system that helps us relax. It also helps with better sleep, and contributes to the creation of serotonin, our “happy hormone.”

7. 100% Natural, Low in Sugar, Low in Calories

Natural coconut water is low in sugar and low in calories, making it a great drink, especially for replacing electrolytes and quenching your thirst. And it’s 100% natural with no added chemicals, coloring, etc.

Coconut water—with no additional sugar added, is only about 10gms of sugar, and 60 calories per serving. Beware though, many coconut waters come in a tall can that contains 2 servings, making that a 120 calorie drink. While that is still less than many sports drinks or sodas, those calories can add up quickly.

Funny story of my own—when coconut water hit the store shelves, I was a big fan. Riding my bike in the sweltering summers of St. Louis, Missouri, I needed a good electrolyte replacement and coconut water fit the bill. Before I knew it, I was drinking about 3 of those big cans a day. I was hydrated! I also noticed after about a month of chugging the coconut water, my clothes were a bit tight. I had gained weight. Thinking through my recent diet, I thought, “I haven’t been eating any more than usual, so why would I be gaining weight?” Then it dawned on me and I grabbed a can of coconut water to check out the calories I was guzzling a day. About 360 extra calories or so…so yes, too much coconut water can be fattening. Go easy on this stuff.

Best Coconut Juices to Buy

The very best kind of coconut water or coconut juice to consume is fresh from a young, green coconut. And you’ll know exactly what’s in it. Nothing but pure coconut water. However, fresh coconuts may be harder to find and purchase and may have to be shipped for miles and miles if you don’t live in a tropical area.

The next best choice would be cold-pressed coconut water which is not super processed. Other coconut waters are usually pasteurized, which kills off many of the beneficial enzymes, vitamins, minerals and nutrients. When coconut water does not need to be refrigerated, you can bet it’s probably pasteurized to prevent it from spoiling.

Many companies add sugar, fruit juices or other ‘flavorings’ to the coconut water, but this only adds sugar and calories and should be avoided. The primary ingredient in coconut water should be 100% coconut water or coconut juice, which is the same thing.

Coconut water is delicious in smoothies, diluted with water or sparkling water or with a squeeze of lemon or lime added to it.

References
https://www.healthline.com/nutrition/coconut-water-benefits#2.-May-have-antioxidant-properties
https://www.medicalnewstoday.com/articles/318394#Potassium
https://parade.com/1215657/kaitlin-vogel/coconut-water-health-benefits/
https://draxe.com/nutrition/is-coconut-water-good-for-you/
https://www.kidney.org/atoz/content/kidneystones
https://foodfacts.mercola.com/coconut-water.html
https://www.livestrong.com/article/465036-coconut-water-blood-pressure/
https://www.forbes.com/sites/robertglatter/2012/08/31/the-truth-behind-the-coconut-water-craze/?sh=67544d9a1f8c
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/coconut-water/faq-20207812

The post Coconut Water: 7 Legitimate Reasons it’s Good for Your Health appeared first on thenutritionwatchdog.com.

Passing by an odd-looking vegetable in the farmer’s market or produce section of the grocery store, you glance at it, but keep going. What is that, you ask yourself? It’s a kohlrabi, that’s what it is, and it’s definitely worth a try!

Kohlrabi (pronounced coal-Rob-ee), is one of the newest superstars of the cruciferous veggie family. Once, a rather rare spotting in local market, it is now poised to grab the superfood crown away from kale.

Kohlrabi has big light green or purple bulbs with leaves that are attached to the outside of it. It’s an odd looking vegetable for sure. The bulb is delicious if you skin off the tough outer skin and slice it up and eat it raw, or you can make slaw out of it. It has a crunchy taste a bit like a broccoli stem, but milder and sweeter. The leaves are edible too, with a taste reminiscent of collard greens, only with a milder taste.

Like other members of this famous star-studded family, kohlrabi is full of phytonutrients that protect your health by fighting cancer, lowering inflammation, and protecting your heart.

Kohlrabi contains a large amount of vitamins A, C and K, as well as B-vitamins. It also contains copper, manganese, iron, potassium, dietary fiber and calcium, and is rich in phytochemicals and carotenes as well. With this amazing supply of nutrients, it’s not surprising that kohlrabi offers immense benefits for your body. Some of those healthy benefits include:

• Digestive health
• Stable blood sugar
• Helps with weight loss
• Fights heart disease
• Helps lower blood pressure
• Fights cancer

Cancer-Fighting Food

The cruciferous vegetable family is known for its cancer-fighting abilities and kohlrabi is no slouch in this area. Cruciferous vegetables contain compounds known as glucosinolates, which are well-known for their ability to fight breast, cervical, colon, lung and other cancers. These glucosinolates also support detoxification, protecting your cells’ DNA, and preventing dangerous cell mutations like cancer.

Like the rest of the cruciferous family of collards, kale, radishes, arugula, broccoli, cauliflower and brussels sprouts, this little darling kohlrabi contains myrosinase, which turns its sulfur-filled compounds into cancer-fighting bombs. These glucosinolates also transform into indoles, which prevent estrogen in the body from enhancing cancer cell growth.

Eating a diet high in cruciferous vegetables has been associated with a lowered risk of many cancers, so it’s a safe bet to include kohlrabi in your diet on a regular basis.

However, when it comes to eating cruciferous veggies for their cancer-fighting potential, eating them raw or lightly cooked is best, says Dr. Paul Thornally, a food scientist at University of Warwick. Cooking cruciferous vegetables too long destroys the valuable myrosinase enzyme that fights cancer. Shredding also causes these vegetables to degrade more quickly, so if you are making slaw, shred right before eating.

Cardiovascular Health and Blood Pressure

By now we should all be aware that a diet high in fresh, organic vegetables helps fight heart disease for a number of reasons. All vegetables, especially cruciferous veggies have tons of powerful antioxidants that fight free radicals, protect the heart and blood vessels and lower inflammation.

One large study of adults ranging in age from 25 years to 74 years showed that there is an inverse association of fruit and vegetable intake with the risk of cardiovascular disease and all-cause mortality in the general U.S. population.

And the Journal of Nutrition showed that this analysis of several studies proved vegetable consumption lowers the risk of cardiovascular disease. By adding more vegetables like kohlrabi in your diet, you can certainly improve your heart and your health.

One of the most important indicators of potential heart disease is an inflammatory compound found in the body called “C-Reactive Protein” (CRP). Eating vegetables, which are high in antioxidants, especially beta carotene, like kohlrabi, reduces CRP. Lowering your level of CRP lowers your chances of heart disease and other harmful inflammatory diseases.

Many people who have high blood pressure are also at a higher risk of heart disease and strokes. Hypertension is a very common health issue that has an increased risk as you grow older. Often people have high blood pressure and don’t even know it. There are several good ways to lower blood pressure naturally, including a diet rich in vegetables like kohlrabi.

Kohlrabi contains a high levels of vitamin C, a powerful antioxidant which protects against high blood pressure, heart disease, strokes, cancer and inflammation in the blood vessels. Kohlrabi contains more vitamin C than an orange, which is over 100% of the recommended daily allowance. This all-purpose vitamin helps to keep the immune system strong, build collagen, help with healthier skin and gums, and fight diseases. So if you feel a cold coming on, grab a few kohlrabi and munch away!

Keeps Blood Sugar Low and Aids in Weight Loss

Kohlrabi and other cruciferous vegetables contain large amounts of fiber, as well as water, which makes you feel full, while the nutrients in kohlrabi satisfy your body. This prevents you from eating higher calorie, starchy, sugary processed foods that can make you gain weight.

Kohlrabi is very low in sugar or carbohydrates, so its delicious crunchy texture makes it a great substitute for crackers or chips for dipping. Its high fiber will also fill you up, while maintaining a low level of glucose. Next time you feel the munchies coming on, slice up a few kohlrabi and use them to dip into hummus or guacamole for a delicious snack that doesn’t make your blood sugar go up. This study of men in Finland showed that higher intakes of fruit, berries and vegetables that included kohlrabi resulted in a reduced risk of type 2 diabetes.

Where to Find Kohlrabi

While kohlrabi used to be a rare sighting, it is starting to grow in popularity, because of its mild, slightly sweet taste and it’s store of amazing phytochemicals that protect your health.

Look for kohlrabi in the early spring and summer months and fall. There are several different varieties available, with the most common one being the light green globes. My favorite is the purple one, although when you peel away the tough outer skin, it’s a creamy white inside, no matter what color the outside is.

If the leaves are intact and the kohlrabi is fresh, the leaves are edible and delicious, much like collard greens with less bitter taste. You can lightly stir fry the greens, add it to soups or stews or even chop it up and add to your favorite salad or smoothie.

The bulb can be sliced up and eaten raw, or shredded into a slaw. This recipe for kohlrabi slaw with cilantro, jalepeno and lime looks amazing!

Kohlrabi is also delicious and mild cooked and can be added to stir fry, soups or your favorite dish. Dr. Josh Axe has this delicious curried cauliflower soup with kohlrabi in it, that you will absolutely love.

Enjoy your new favorite superstar vegetable!

Reference
https://eatandbeatcancer.com/2013/07/13/anti-cancer-foods-an-unusual-vegetable/
https://foodfacts.mercola.com/kohlrabi.html
https://draxe.com/kohlrabi/

The post How This Odd-Looking Vegetable Can Do Amazing Things for Your Health (Kohlrabi) appeared first on thenutritionwatchdog.com.

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

Did you know it is considered “too much” or unhealthy actually, for the average woman to drink more than 2 glasses of wine a day, and for a man it’s three. That’s not much. In an effort to drink less, and drink healthier alcoholic choices, I’ve started looking at some healthy drinking alternatives.

Fortunately, there are some awesome new products coming out that are lower in alcohol, lower in calories, and lower in carbs and sugars. I love that! Let’s take a look at the new hard kombucha vs. cider vs beer vs. wine.

Hard Kombucha

Kombucha as we know, has lots of great health benefits. [Link to other kombucha article here].

Kombucha helps to populate your system with healthy bacteria, boost immunity, supply extra B vitamins, detox the liver, increase your energy levels, help fight cancer, and improve your mood. All good things!

In research published in the Journal of Medicinal Food 2014, researchers from the University of Latvia did say the following about the genuine health benefits of kombucha:

“It is shown that [kombucha] can efficiently act in health preservation and recovery due to four main properties: detoxification, anti-oxidation, energizing potencies, and promotion of boosting immunity.”

When regular kombucha is brewed, it contains a tiny bit of alcohol in it from the fermentation process. But now brewers have figured out a way to make kombucha with about 5% alcohol in it as well. A little more than the average beer, but still less than a glass of wine. So now you can get tipsy and still feel healthy? Pretty awesome right?

According to Forbes magazine, kombucha is one of the fastest-growing beverages with sales estimated at $1.8 billion by 2020. So why not expand this success to ‘hard’ kombucha?

When kombucha is brewed for a higher alcohol content, there is a secondary fermentation cycle added along with more sugar and a type of yeast. However, the yeast eats up all the sugar, so the sugar is 100% fermented, making a nice dry, low sugar/low carb drink with a little bit of a buzz. Some of the hard kombucha is actually sweetened with stevia, creating a hard kombucha a delicious, slightly sweet taste with very little sugar, carbohydrates—and decidedly low calorie!

Kombucha also has health benefits other than probiotics, even in the higher-alcohol versions, the beneficial acids like acetic (the same beneficial acid in apple cider vinegar), lactic, glucuronic, butyric acid are all still there, along with B and C vitamins.

Several hard kombucha brews have appeared on the market with alcohol from 3.2 to 8 percent. That puts them at the level of a beer (typically a 4.5 percent alcohol) and below a wine (typically 11.6 percent).

The real question, however is can those probiotics even survive in that amount of alcohol?

Probiotics generally don’t like alcohol, period. Some say there are not enough viable probiotics in even lower-alcohol versions, even though some kombucha companies are claiming that there are.

Other independent lab testing of hard kombucha, ranging from 7 to 8 percent alcohol, has confirmed significantamounts of bacteria and yeast, gluconic acid and acetic acid that were comparable with what you would find in an average kombucha tea purchased at a store.

But the bottom line is that hard kombucha is still booze, so if you overdo it, you are still drinking too much alcohol, although you may have less of a hangover. And if you are trying to cut back on alcohol, it may be difficult if you are a kombucha connoisseur, because these new boozy kombuchas taste delicious and refreshing!

So, as the hard kombucha trend grows, we’ll be seeing it more and more alongside cider and other alternatives to beer.

Hard Cider

What about hard cider? It has often been offered as an alternative to beer, especially because most ciders are considered gluten free. There are huge varieties of ciders available, some with astonishing amounts of sugar or corn syrup and other additives, while others are quite dry, low in sugar and low in carbohydrates, natural and/or organic.

Hard cider is made by fermenting a combination of yeast and apples—a fruit known to contain vitamin C and other antioxidants. Cider often contains some of the phytonutrients that come from the apple skin as well.

Some have confirmed the high levels of health-enhancing antioxidants in cider, similar to some of the benefits of red wine. A half pint of cider can deliver the similar amounts of antioxidants as a glass of red wine. Cider makers often boast that they are making a drink from a superfood, but it’s not all that simple.

While whole apples may contain antioxidants, if they do not come from organic apples, they also contain plenty of toxic chemicals that comes from the spraying of the apples.

Apples also contain up to about 65 percent fructose that is naturally occurring, but is still sugar as far as your body and your waist recognize.

Sugar content of most commercial hard ciders can be staggering– up to 23 grams (7 teaspoons!) per serving in some cases.

That’s a bit like drinking a soda!

We all know that diets high in sugar are connected to obesity, heart disease, depression and cancer, making cider a questionable choice for drinking.

While that may a ‘sobering’ fact, the key to choosing a healthier cider is to pick one that is labeled as “dry”. The sweeter ciders often have added sugars in addition to the sugar in the apple, while the dryer ciders allow the yeast to consume the majority of cider’s natural sugars and result in a less sweet drink with a higher alcohol content. That’s a win-win! Choosing a dry cider will help to keep your sugar consumption low while still enjoying an apple-y taste. Some of my favorite brands only contain a couple grams of sugar and are very low carb/low calorie.

Beer

The craft beer market has totally exploded and new flavors and combinations of ingredients show up daily, so it’s hard to make generalizations about beer. Beer is made from a combination of yeast, hops, barley, and other grains like buckwheat, corn, rice and sorghum. Yeast and water are added to the mix to start the fermentation process. Having a product made from grain can be slightly more inflammatory to your body, especially if you are sensitive to grains.

If you are avoiding gluten, generally most beer is not totally gluten free, despite some of the labeling that says it is. Most gluten free beers contain small amounts of gluten. The purely gluten free beers are made of sorghum or buckwheat and are not usually as hearty or tasty as regular beer.

Beer is generally thought of as a lower alcohol product but some beers can have as much as 8-9% alcohol—similar to a glass of wine.

Beer is high in carbohydrates but generally not that high in sugar content. The IPA style beers have more carbohydrates than the average beer. A pale ale contains about 10-14 grams of carbohydrates, while IPAs can have up to 20 grams or more per 12-ounce bottle! So if you are trying to lose weight, cut carbs or calories, beer is not your best bet.

Beer does not contain fruit juice (usually unless it is to flavor a craft beer and then it’s not much). Beer’s nutritional value looks a bit different from that of cider: Beer’s composition of yeast, hops, barley, and other grains that do contain a variety of different antioxidants and nutrients.

Beer does contain some protein and vitamin B compared to wine or cider. While some beers may contain up to about 10% of the recommended daily intake of folate, drinking in general washes out B vitamins, so you probably are not doing yourself a favor by drinking it for the vitamin content.

Naturally occurring polyphenols (usually found in hops and malt) are often removed since they can make beer cloudy.

Compared to cider, beer contains less polyphenols concentration. However, a study by Oregon State University found that hops often contain flavonoids (a type of polyphenol compound), which provide antioxidant protection to cells . Beer’s health benefits extend to the heart too–Italian researchers found that the moderate consumption of beer reduces the risk of heart disease by 31 percent.

Although beer is low in polyphenols, its nutritional value is bolstered by high levels of vitamin B, potassium and folate.

Both beer and cider are pretty high calorie/high carb drinks, and cider usually contains loads of sugar too.

What About Wine?

Wine can carry an alcoholic punch of about 9-12 percent by volume, higher than most beers, and about twice as much as the new hard ciders and hard kombucha. So needless to say, you don’t need to drink as much. On top of that, studies show that a glass of wine hits your system more quickly, so it’s easier to overdo it. But wine is a delicious, crisp enjoyable alcoholic beverage and a classic!

While alcohol itself contains calories, the sugars and carbs in alcoholic beverages also add to the caloric bottom line. A pint of beer contains more calories than most hard kombuchas, and some hard ciders (depending on sugar content). Most wine, especially the drier wines, have about half as much calories as beer, at about 85-100 calories per 6 ounce glass.

Wine’s big advantage, however comes from the famous polyphenols from the skins of the red grapes. Many of the healthiest, longest living societies around the world—especially the Mediterranean drink wine and enjoy long, vibrant, healthy lives.

Both red and white wines contain health benefits, with red edging slightly ahead in the antioxidants. A study of 25,000 European found that those who drank moderate amounts of wine (1-2 glasses a day), had a 34 percent lower risk of death from all causes—especially heart disease and cancer. It’s thought that the rich blend of polyphenols in the wine, combined with the healthy bacteria and yeasts contribute to the health benefits.

Since most of the polyphenols in wine come from the grape skins, red wine contains higher amounts of antioxidants, including resveratrol, than white wines, which does not include the grape skin.

And natural wines—whether red or white—especially if they are unfiltered contains a beneficial blend of bacteria and yeasts that support a healthy gut microbiome and help your body absorb more zinc, magnesium, calcium and iron.

One other thing to consider in hard kombucha, hard cider, beer and wine is how it is grown. Is it organic? We know that apples for cider are often heavily sprayed with pesticides, and the grains and hops in beer most likely encountered toxic glyphosate spray, if not organic. Grapes grown for wine can also be hit with toxic pesticides, so your best bet is to go with an organic wine.

The new lower alcohol drink choices out there can be a healthier choice with lower alcohol content. The key is to buy organic, natural and low sugar, and shop wisely.

And, with any alcoholic drink, moderation is the name of the game. One bottle of a low carb beer, a low-sugar cider, or a small glass of wine can provide a good dose of antioxidants and less alcohol, so learn to in moderation.

References
https://www.washingtonpost.com/news/voraciously/wp/2018/12/13/is-boozy-kombucha-good-for-you-its-getting-so-popular-it-might-not-matter/?utm_term=.fd0e8e7134ff
https://www.care2.com/greenliving/is-hard-cider-healthier-than-beer.html
https://greatist.com/health/beer-or-cider-healthier

The post Hard Kombucha vs Hard Cider vs Beer 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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