Nutrition alert: Here’s what a 100-gram serving of lemons contains

 From supporting digestion to giving you khili khili twacha, as they say, lemons do it all.

We have loved lemons even before Aishwarya Rai’s ‘Nimbooda’ came into the picture. From supporting digestion to giving you khili khili twacha or glowing skin, lemons do it all. To better understand the health benefits this common kitchen item can bring us, we spoke to Dr Ushakiran Sisodia, dietician and nutritionist at Nanavati Hospital, Mumbai.

Nutrition profile of lemons

The following is the nutritional profile of 100 grams of lemon, according to Dr Sisodia.

• Calories: 29
• Protein: 1.1 g
• Carbohydrates: 9.3 g (of which sugar is 2.5 g)
• Dietary Fiber: 2.8 g
• Vitamin C: 53 mg
• Potassium: 138 mg
• Calcium: 26 mg

h2>

Health benefits of lemons

Lemon, or ‘nimbu’ as it is commonly known, has many health benefits, some of which Dr Sisodia explained to us.

Rich in Vitamin C: It is a great source of Vitamin C. Being a great source of citrus, it offers immunity and also results in glowing skin.

Balances pH levels: Thanks to its alkalising properties, it can balance the body’s pH levels.

Aids digestion: And not to forget, the pectin fibre in lemons aids digestion and may even help with weight management, to an extent.

Can diabetics include lemons in their diet?

For those watching their sugar levels, lemons have a low glycemic index, which means they release sugar gradually into the bloodstream. This makes them a safer choice for diabetics, according to Dr Sisodia. However, she warned that if you turn it into a sweetened nimbu paani, it may not be an ideal choice for both diabetic or pre-diabetic individuals.

Are lemons safe for pregnant women?

For all the to-be mummies, lemons can be your go-to choice for battling morning sickness, said Dr Sisodia. “The Vitamin C content aids in the absorption of iron, a vital element during pregnancy. But yes, if acidity bothers you, it might be best to consume it in moderation. Discuss it with your gynaecologists just to be sure,” she added.

Precautions to take

Overconsumption of lemons can lead to acid reflux so Dr Sisodia advised against consuming too many. While allergies to lemon are uncommon, they are possible. “The symptoms might range from a skin rash to more severe skin reactions,” explained Dr Sisodia.

Myths & Facts

There is a common belief that lemons can help with rapid weight loss, especially when mixed with hot water. “While they do support metabolism and digestion, just adding lemon to hot water will not help with weight loss. A balanced diet and exercise play a crucial role in the weight loss journey,” Dr Sisodia said.

Another myth is that lemons are packed with Vitamin C. While lemons are a good source of Vitamin C, there are other fruits and vegetables, like guavas or kiwi, that offer more of the vitamin, according to Dr Sisodia.