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Lemon Nutrition: 8 Amazing Health Benefits Of Lemons




Lemons, the bright-yellow colored fruit which adds a slightly tangy and sour flavor to your foods is actually a health booster in disguise. Weight-watchers are recommended a glass of lemon water every morning for a reason; and so is the case with people affected with liver problems and kidney stones. This little fruit is packed with vitamins (vitamin C being the most prominent one), folate, calcium, iron, potassium, zinc, manganese, protein and copper. So adding just a spoonful of lemon juice is like adding all these essential nutrients to your food. With such properties in place, lemons have the ability to treat acid reflux, indigestion, acne, kidney stones, obesity and many other health problems. And that’s not all; lemons can treat dandruff, acne and improve your skin tone as well. Most of the benefits of lemons are attributed to the high vitamin C content of this fruit. And it doesn’t end here; the best part about lemons is that it is extremely low in calories. A 100-gram serving of lemons packs only 29 calories. Studies also show that lemons peels are equally healthy. They are enriched with antioxidants which fight free radicals, sky-rocketing blood sugar levels and an underactive or overactive thyroid gland.
Enough said, let’s take a closer look at the many health benefits of lemons.
1. Treating indigestion
If you are dealing with indigestion or constipation, squeeze some lemon juice over your food. It is one of the most popular remedies for indigestion. Squeeze it over your salads or add it to a glass of soda or warm water and it will help you get rid of constipation in no time. You can also add some fennel seeds or mint leaves to it to enhance the flavor of the drink.
2. Dental care
Lemon has a number of benefits for your teeth. It is a bleaching agent which prevents and treats the yellowing of teeth. It also helps you fight bad breath, bacteria, gum bleeding and tooth ache naturally. For this, you can add a few drops of lemon juice to your toothpaste and rub it on your teeth. This mix is acidic so it might give you a burning sensation. If this happens, rinse your mouth quickly.
3. Hair care
Lemon juice is said to have a wide range of benefits for your hair. Applying this juice on your scalp can be very helpful in treating dandruff, hair loss, and other problems of the scalp. Applying this juice on your hair gives it a natural shine. You must apply limited quantities of lemon juice as it is a bleaching agent and can lighten the color of your hair.
4. Weight loss
One of the most important health benefits of lemons is its ability to induce weight loss. Drinking a glass of lemon water with some honey every morning can speed up your metabolism. Practicing this every day can help you shed extra pounds while working out.
5. Fights kidney stones
One of the best ways to prevent kidney stone formation naturally is regular consumption of lemons. Lemons have the highest concentration of citrate, and this prevents kidney stones from forming in the first place.
6. Reduces water retention
The lightly-colored fruit is naturally diuretic; these properties of lemons help you fight water retention effectively. This is due to the alkaline nature of lemons which help you maintain healthy pH levels in your body.
7. Powerful detox
Lemons can act as a natural detoxifying agent for your liver and your kidneys. It helps you flush out all the infection-causing bacteria from your body naturally.
8. Boosts immunity
Those who have a weaker immune system are more vulnerable to cold and the flu. Vitamin C in lemons can help them in strengthening their immune system. This helps in reducing the risk of frequent illnesses.
One fruit and so many benefits! Yes, that’s lemons for you.



These Nutritious Breakfasts Can Give A Kick Start To Your Day: Do Try Them!

The Kashmir Monitor



Breakfast is undoubtedly the most important meal of the day. It is the meal which kick-starts your metabolism and helps you burn calories throughout the day. Not only is it important for people who are trying to lose weight, it is simply important for a person to stay fit and healthy. Breakfast is the one meal which can give you the energy to do things and focus at your work and school. WebMD says that including breakfast in your diet can have positive effects on your memory and concentration.

Following are some breakfast options suggested by Delhi-based nutritionist Pooja Malhotra, which can give a boost your energy and also keep you warm during the chilly winter months.

Try these healthy breakfast options right now!


1. Stuffed rotis

Winter is the time when a variety of vegetables are in season. Stuffed rotis or paranthas made from methi (fenugreek), mooli (radish), gobi (cauliflower), matar (peas) or gajar (carrots) can all make for a delicious and wholesome winter breakfast. You can cook them with ghee (make sure you use it in the right quantity) and eat them with pickle and curd. Stuffed rotis are essentially the traditional Indian breakfast which people have been having for years. Prepare them as your grandmother used to prepare and enjoy them throughout winter.

2. Palak or beetroot roti with mint raita

Palak or spinach is a leafy geen veggie with more health benefits than you can count in your fingers. Similar is the case with beetroot, which is a root vegetable which is incredibly low in calories and is a great source of essential nutrients like fibre, folate and Vitamin C. Beetroot also contains nitrates and pigments which can help in controlling your blood pressure and may improve your overall athletic performance.

3. Egg parantha or scrambled eggs with chapati

Now that is a protein-rich breakfast which can help you keep full for longer. Prepare egg paranthas or eat scrambled eggs with roti for the perfect blend of protein, fat and carbs in your breakfast. Also, do not separate the yolk from egg white. A whole egg will provide you with all essential nutrients.

4. Bajra roti with beetroot raita/bajra khichdi

Bajra is a healthy grain which can be included a weight loss diet as well. You can either make a dough of bajra flour or prepare bajra khichdi as a healthy breakfast option. Bajra or millets has properties that can help in stabilising cholesterol levels in the body. Being rich in fibre, the grain is great for digestion and makes for a healthy breakfast option during winter.

(Pooja Malhotra is a nutritionist based in Delhi)

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5 Super Healthy And Warm Drinks To Keep You Hydrated During Winter

The Kashmir Monitor



Are the teas and coffees failing to keep you warm during the chilly winter? Then need not worry as we are right here with multiple options for warm and comforting drinks during winter. Warm drinking options are important to keep you hydrated during winter. Staying hydrated during summer seems to be way easier as cold and healthy drinks are aplenty. The easiest way to stay hydrated during summer is to simply gulp down a bottle of water. But in winter, the body is usually in need of something which keeps us warm and on-the-go. Keep reading if you want some alternative warm drinks instead of sipping on a third our fourth cup of coffee.

Drinks to keep you warm and hydrated during winter

Turmeric latte:


Well, this is nothing but our very own haldi doodh. It is the traditional drink which is taken when a person is suffering from cold or fever. It is a healing drink which can naturally detox your body and even strengthen your bones.

Ginger, honey, lemon tea:

Yes, this is another traditional drink which can be taken in warm form as well. You can create a tea concoction by adding ginger, honey and lemon to water and bring to a boil. It can make for a refreshing and warming drink during the chilly winter months.

Hot mulled cider:

All you need to do is add cardamom, peppercorns, star anise, ginger, lemon and cloves to apple cider vinegar. Add a tinge of all these ingredients in a cup of ACV and heat it in low flame. The drink is going to make for a flavourful companion to you and your favourite book by the fireplace.

Vegetable/chicken/bone broth or soup:

Soups or broths are filling and extremely warming during the cold winter months. You can either prepare steaming hot vegetable soup or broth or chicken soup or bone breath. Broths and soups are fluids which can help you hydrated during winter while also boosting your immunity and protecting your from catching a cold or infection. Just make sure that their preparation is light and healthy.

Vanilla-almond steamer:

Now this is a toasty treat you all have been craving! All you need is some warm milk, cinnamon, vanilla and some almonds. This velvety winter drink is going to be your all time favourite! What’s more is that you can prepare it beforehand and have it when you’re ready for a warm treat for yourself.

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Fasting can improve overall health, study suggests

The Kashmir Monitor



Fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation.

Fasting can lead to improved health and provide protection against ageing-associated diseases, a recent study suggests.

According to the research, fasting affects circadian clocks in the liver and skeletal muscle, causing them to rewire their metabolism, which can ultimately lead to improved health and protection against ageing-associated diseases. The study was published recently in Cell Reports.


The circadian clock operates within the body and its organs as intrinsic time-keeping machinery to preserve homeostasis in response to the changing environment. And, while food is known to influence clocks in peripheral tissues, it was unclear, until now, how the lack of food influences clock function and ultimately affects the body.

“We discovered fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation,” said lead author Paolo Sassone-Corsi.

“Skeletal muscle, for example, appears to be twice as responsive to fasting as the liver,” Paolo asserted.

According to the researchers, fasting is able to essentially reprogram a variety of cellular responses. Therefore, optimal fasting in a timed manner would be strategic to positively affect cellular functions and ultimately benefiting health and protecting against ageing-associated diseases.

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January 2019
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