All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Kohlrabi

Lamb

Leeks

Lemons

Lentils

LEMONS AND LIMES

Typical serving size:

Varies depending on recipe

HOW THEY HARM

Skin irritation Fungicides and pesticides Sun sensitivity Canker sores Tooth enamel damange

WHAT THEY HEAL

High cholesterol Cancer Heart disease Kidney stones Varicose vein pain Dry mouth Ideal for flavoring everything from fish to vegetables to tea, lemons are one of the most widely used of all citrus fruits
Sweetened, diluted, and chilled, fresh lemonade is an old-fashioned summer thirst quencher
It’s also an excellent source of vitamin C: One cup of lemon juice has about 55 mg of vitamin C, or more than 70% of the Recommended Dietary Allowance (RDA) for adult women
Limes are also very high in this essential nutrient
In the mid-1700s, James Lind, a Scottish naval surgeon, discovered that drinking the juice of limes and lemons prevented scurvy, the scourge of sailors on long voyages
Soon British ships carried ample stores of the fruits, earning their sailors the nickname “limey
” It was later learned that vitamin C deficiency causes scurvy
In addition to vitamin C, lemons and limes contain other antioxidant bioflavonoids and add flavor to other foods without adding calories

Health Benefits

Prevents high cholesterol
Four tablespoons (59 mL) of lemon or lime juice will give you almost half the vitamin C you need for the day
Antioxidants like vitamin C make cholesterol less likely to stick to your artery walls
Lemons and limes are also packed with a natural disease-preventing compound called limonene that may help lower cholesterol

QUICK TIP:

Tenderize fish and poultry Limes tenderize and heighten the flavors of other foods, especially fish and poultry
Lime juice can also be used as a salt substitute for meat and fish dishes
Helps prevent cancer
Vitamin C and bioflavonoids, found in lemons and limes, are powerful antioxidants, which help protect against caner
Limonene, found mainly in the zest of lemons and limes, may also help reduce cancer risk
Supports heart health
The same bioflavonoids and antioxidants that may help prevent cancer, such as vitamin C, also protect the heart
Dissolves kidney stones
The citric acid in lemon and lime juice also helps stave off kidney stones by reducing the excretion of calcium in the urine
Reduces varicose vein pain
Lemon rind is rich in a compound called rutin, which strengthens the walls of veins and capillaries, potentially reducing the pain and severity of varicose veins
Treats dry mouth
Licking a lemon or a lime or sipping unsweetened diluted lemon juice can stimulate saliva flow in people who have a dry mouth
This remedy should be used in moderation, however, since the high acidity can damage tooth enamel

Health Risks

Skin irritation
The limonene in lemon peels can irritate the skin in susceptible persons
Fungicides
Because lemons are often sprayed with fungicides to retard mold growth and pesticides to kill insects, it’s important to wash them thoroughly before grating the peel
Sun sensitivity
Lime peels contain psoralens, chemicals that make the skin sensitive to the sun; thus, care should be taken to minimize skin contact with lime peels
Cut away the peels before squeezing the fruit so that the citrus oil containing the psoralens doesn’t get into the juice
Canker sores
Citrus fruits like lemons and limes make canker sores even more painful

Allergies

Lay some paper-thin peeled lemon slices on a salmon and lettuce wrap

Squeeze lemon juice on bean soup to brighten the flavor

Squeeze limes over chunks of ripe mango and eat as a healthy snack

Sprinkle grated lemon peel and olive oil over halved plum tomatoes before baking

Buying Tip

s

Select lemons and limes that have not been waxed: The wax may seal in the fungicide used to prevent mold

Look for lemons and limes that are heavy for their size, with bright skin

Pass on lemons with any bruises, wrinkles, or discoloration

Small brown areas on the skin of limes should not affect flavor, but avoid ones with large blemishes or soft spots

Storing Tips

Like other citrus fruits, lemons will keep at room temperature for several days

Store limes and lemons in a plastic bag in the crisper drawer of your refrigerator, where they can last for about 2 weeks

Whole lemons should not be frozen, but once peeled and squeezed, the peels and juices can be frozen separately