Lime is a type of a citrus fruit often used to accent flavors in food.
*One lime can provide 32 percent of the vitamin C needed per day.
*The nutrients in limes can support the heart, reduce the risk of asthma, and promote healthy skin.
*Lime juice and zest can also be used to flavor drinks and dishes.
*Be sure to wash the peel, even if you are planning to discard it.
According to the United States Department of Agriculture (USDA) National Nutrient Database, the juice of one lime that weighs approximately 44 grams (g) contains:
* 11 calories
*3.7 g of carbohydrate
*0.74 g of sugar
*0.1 g of fiber
*0.13 g of protein
Benefits
Many studies have suggested that increasing consumption of plant foods like limes decreases the risk of obesity, diabetes,heart disease,hair fall, increased energy, and lower overall weight.It also acts as an antioxidant.
Antioxidants can help counteract harmful, disease-causing free radical cells.
Heart health
Vitamin C reduces the risk of dying from cardiovascular issues; simply known as heart disease.
In an animal study published by the ARYA Atherosclerosis journal, lime juice and peel were shown to decrease fatty streaks found in coronary arteries. These streaks are indicators of plaque buildup and cardiovascular disease.
A 2013 meta-analysis of studies showed that low vitamin C levels are associated with an increased risk of strokes.
Antimicrobial activity
Lime juice has demonstrated antibacterial and antifungal properties.
Asthma prevention
The risks of developing asthma are lower in people who consume high amounts of certain nutrients.
Low levels of vitamin C are commonly found in people with asthma, leading researchers to believe that there is a relationship between vitamin C consumption and asthma prevention.
Vitamin C could help protect against the triggering of asthma symptoms by air pollution.
Increasing Iron absorption
Pairing food that are high in vitamin C with food that are rich in iron will maximize the body's ability to absorb iron, particularly when taking in iron from plant-based iron sources.
Boosting the Immune System
Vitamin C helps the immune system to produce more cells and also improves those cells' ability to kill microbes and protect the body against diseases.
During the winter months, physical activity levels tend to decrease and seasonal diseases, such as the flu, gain momentum.
Healthy skin
It can help fight skin damage caused by the sun and pollution, reduce wrinkles, and improve the overall texture of the skin.
Vitamin C is also needed for building and maintaining the collagen that provides structure to skin and hair.
Lowering risk of stroke
According to the American Heart Association, eating higher amounts of citrus fruits may lower ischemic stroke risk for women. In one study, participants who ate the highest amounts of citrus had a risk of ischemic stroke 19 percent lower than those who consumed the lowest.
Diet
Lime is often used as a garnish, flavoring, or topping
*Top any white fish with thinly sliced limes.
*Combine lime juice with oil and any seasoning for a quick dressing.
*Squeeze lime juice into water or tea.
*Top entrées with lime zest or use zest in marinades.
Risks
Wash the peels of limes even if you are not planning on using them. Bacteria from the peel can transfer to the inside of the fruit during the process of cutting using the knife. When zesting a lime, use organic limes if possible.
It is better to eat a diet with variety than concentrate on individual nutrients. A healthy eating pattern is the key to good health.
By: Sasni Amiyangoda
Editorial board – SSS 2019