HEALTH THUMB Your No.1 Health Gist Blog..Your Good Health Is Our Joy.

Sunday, 14 January 2018

6 Benefits of Limes You Won’t Believe + Lime Recipes You Can Enjoy

Limes - Dr. Axe

This incredible citrus fruit may seem pretty ordinary, but it’s actually a powerhouse of nutrition. Bursting with both vitamin C and antioxidants, limes — like lemons — possess a powerful set of health benefits.
In fact, limes may be able to help amp up weight loss, enhance immunity, boost iron absorption, prevent kidney stones, improve heart health and even fight off cancer.
Best of all, this fruit is widely available and easy to add into your diet, making it the perfect way to give your health an easy upgrade with minimal effort required.

Benefits of Limes

  1. Improve Heart Health
  2. Help Fight Against Cancer
  3. Enhance Weight Loss
  4. Boost Immunity
  5. Aid in Kidney Stone Prevention
  6. Increase Iron Absorption

1. Improve Heart Health

Heart disease is a major problem around the world. As the leading cause of death, it was responsible for an estimated 31.5 percent of all deaths worldwide in 2013. (1)
Studies show that eating lime fruit could reduce several heart disease risk factors and may help give your heart health a boost. One animal study in Iran, for example, showed that treating rabbits with lime juice and lime peels helped slow the progression of atherosclerosis, the buildup of plaque on the artery walls. (2)
Limes are also loaded with vitamin C, an important nutrient that may be protective against heart disease. A study published in the Annals of Internal Medicine looked at the diets of 126,399 adults over an eight- to 14-year period and found that each serving of fruits and vegetables was associated with a 4 percent decreased risk of coronary heart disease. Researchers also noted that leafy green vegetables and vitamin C-rich fruits and veggies, like limes, had the greatest impact. (3)
For best results when it comes to heart health, include limes as part of a balanced diet and combine with a healthy lifestyle and regular physical activity.

2. Help Fight Against Cancer

One of the most impressive lime health benefits is its ability to fight against cancer cells in the body. This is because limes are jam-packed with antioxidants, which are compounds that fight against the harmful free radicals that can cause cell damage and chronic disease.
Limes contain a concentrated dose of many powerful phytochemicals, including flavonoids, flavones, triterpenoid and limonoids. (4)
Several of the compounds found in limes have been shown to have potent cancer-fighting properties. In a test-tube study published in Plant Medica, one particular compound was isolated from lime extract and was found to block the growth of colon cancer cells by 67 percent after just 72 hours. (5) Other test-tube studies have shown that lime may be effective against other types of cancer as well, including breast cancer and pancreatic cancer. (6, 7)

3. Enhance Weight Loss

Many people enjoy a cold glass of water with a spritz of lime or lemon as a refreshing alternative to regular water, but did you know that weight loss could be one of the health benefits of lime juice with water?
If you regularly drink soda or juice, trading it in for lime water may amp up weight loss. For example, a can of cola has 136 calories, 35 grams of carbohydrates and 33 grams of sugar, plus next to no nutritional value. (8) On the other hand, water is free of calories, carbs and sugar, and there are only 20 calories and seven grams of carbs in an entire lime. Swapping just one can of cola for a glass of lime water per day could add up to 12 pounds of weight loss over the course of a year.
Limes have also been shown to have some beneficial weight-reducing properties. An animal study in Iran, for instance, found that essential oil from limes was able to reduce both body weight and food consumption in mice. (9)
Pair limes with a nutritious diet full of fruits and vegetables, limit your intake of ultra-processed foods, and squeeze in some exercise a few times per week to see the most results when you step on the scale.

4. Boost Immunity

Limes are an excellent source of vitamin C. In fact, just one lime can knock out nearly one-third of your vitamin C needs for the entire day. Getting enough vitamin C in your diet is important for many aspects of health, but it’s especially crucial when it comes to immunity.
One review published in the Annals of Nutrition & Metabolism found that meeting your vitamin C needs could help reduce the duration and severity of respiratory tract infections and could also help prevent and improve the outcomes for malaria, diarrhea and pneumonia. (10)
Limes also contain plenty of antioxidants. These beneficial compounds promote immunity by neutralizing harmful free radicals, which protects your immune cells and helps ward off infections. (11)
A few other natural immune system boosters include elderberry, ginger, ginseng and oregano.

5. Aid in Kidney Stone Prevention

Including a few servings of lemons or limes in your diet is one of the easiest ways to kick kidney stones to the curb. Like lemons, limes contain a good amount of citric acid, a type of acid that can help prevent kidney stones by increasing urinary citrate and urine volume. (12)
Although there is limited research looking at the effects of limes on kidney stones specifically, there are many studies showing that increasing your citric acid intake could be beneficial in kidney stone prevention. One study, for example, showed that treating patients with lemonade therapy for almost four years decreased kidney stone formation from an average of one stone per year down to just 0.13 per year. (13)
You can also help prevent kidney stones by increasing your fluid intake, eating plenty of magnesium-rich foods and following a plant-based diet.

6. Increase Iron Absorption

Iron is a very important mineral. It is involved in the production of blood and is one of the main components of hemoglobin, which helps provide the body with the oxygen that it needs.
A deficiency of this important mineral can result in iron deficiency anemia, a condition that causes anemia symptoms like dizziness, brittle nails, hair loss and fatigue. There are several groups that are at a higher risk for developing anemia. Vegans and vegetarians, for example, consume a form of iron that is not well-absorbed by the body, putting them at an increased risk for iron deficiency. Additionally, women are also at a higher risk due to blood loss during menstruation.
The vitamin C found in limes can actually help increase iron absorption to prevent iron deficiency anemia. In fact, 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 67 percent. (14)
To maximize your iron absorption, make sure your meals contain a good mix of iron-rich foods, like meat, lentils and spinach, along with plenty of vitamin C foods, such as limes.


Post a comment