We readily associate it with a slice of fish or a glass of water, without ever really giving it the status it deserves. However, according to a scientific study, lemon outperforms all other fruits nutritionally, including oranges, strawberries and grapefruit.
A rigorous scientific methodology to elect champion foods
The virtues of fruits no longer need to be proven: rich in vitamins, minerals and fibers, they provide a multitude of benefits for the body, making them real health allies.
Professor Jennifer Di Noia of William Paterson University in New Jersey looked at the nutritional value of everyday fruits and vegetables.
Published in the journal Preventing Chronic Diseasehis study evaluated the presence of 17 essential nutrients, such as fiber, potassium, proteins and vitamin B12, in order to identify the foods that provide the most benefits for a minimum of calories. The researchers studied a list of 47 foods commonly consumed in the United States, evaluating their content of nutrients, vitamins, sugars and calories.
As part of this work, Jennifer Di Noia decided to identify “powerhouse fruits and vegetables” (PFV). The latter stand out for their high nutritional value, providing the body with beneficial nutrients to prevent cardiovascular diseases, among others.
Lemon, big winner in the “Fruit” category
Only products providing at least 10% of the recommended daily intake per 100 grams have been included in this category of foods with high nutritional value.
Of the 47 foods analyzed, the experts first highlighted the benefits of 41 of them on general health. In their ranking, green vegetables came first, notably watercress (declared the healthiest food in the world in all categories), followed by Chinese cabbage and chard, then red vegetables such as tomatoes and orange vegetables such as carrots.
But when it comes to fruits, the result is more surprising: ahead of oranges, strawberries and even blackberries, it is lemon that dominates the ranking!
The nutritional secrets of the little yellow citrus fruit
This result is not a coincidence. Within the ranking generated by this study, lemon therefore comes first among all the fruits tested. For 100 grams ingested, lemon covers almost 20% of the recommended daily intake of essential nutrients, a particularly high ratio and score for such a low-calorie fruit. Mainly made up of water and vitamins, lemon provides only 3 grams of sugar per 100 grams of fruit.
Its nutritional profile is based in particular on its richness in flavonoids and limonoids, two families of powerful antioxidant compounds which help to neutralize the free radicals responsible for cellular aging and cell oxidation. Lemon also stands out for its ability to regulate the glycemic index, which makes it the perfect anti-diabetes ally by allowing better control of blood sugar levels.
Without forgetting its vitamin C content, around 50 mg per 100 grams, one of the highest among all fruits combined, which helps support the immune system and the body’s antioxidant defenses. Lemon also has a lot of potassium, which makes it alkalizing despite its acidic taste. This taste is precisely caused by the citric acid it contains and which helps intestinal transit while having diuretic properties.
Why and how to consume this citrus fruit as a cure?
To understand the scope of these virtues on a daily basis, we interviewed dietitian Raphaël Gruman. The expert confirms the versatile action of this citrus fruit on our health, particularly during the cold season.
“Lemon is actually an antiseptic because of the acid it contains. It also helps fight against winter viruses because of the vitamin C it contains in large quantities. explains Raphaël Gruman.
In addition to these qualities, lemon also protects against colds and is a first choice anti-fatigue ally. This is why it is strongly recommended to take cures, especially in winter, in order to boost our immune system and spend the season peacefully.
Our expert also recalls the importance of its action at the cellular level to counter the attacks suffered by our body.
“These antioxidants fight against free radicals, whether produced by the body or coming from outside. Inflammation, especially when chronic, damages the body’s cells” adds the dietitian.
The antioxidants in lemon help fight against this phenomenon and therefore have a major protective aspect.
Furthermore, the regulation of blood sugar and the stimulation of the digestive organs are among the major strengths of citrus fruit. “For that“, advises the specialist, “squeeze some lemon juice that you dilute in a little water, before drinking it in the morning on an empty stomach. This allows voluntary acidification of the liver“. This simple morning gesture turns out to be an excellent habit.
Finally, if you want to deeply detoxify your body thanks to its richness in antioxidants, the expert gives us his recipe.
“This detox benefit is also obtained by consuming the juice of a lemon in the morning on an empty stomach. And to maximize its benefits, I recommend adding a touch of powdered ginger and powdered turmeric. Detox effect guaranteed!” he concludes