Benefits of Lime and its Potential Side Effects

The lime is a small, green citrus fruit that grows on trees in warm climates. Limes can be sweet or sour, depending on the variety. They're nutritional powerhouses — high in vitamin C, antioxidants, and other nutrients.

There are many species of limes like the Key lime (Citrus aurantifolia), Persian lime (Citrus latifolia), desert lime (Citrus glauca) and kaffir lime (Citrus hystrix).

Each of these species has unique characteristics. For instance, the Key lime is smaller, more acidic, and more aromatic than the more common Persian type. In the United States, Persian limes are the most commonly available type. Whether sweet or sour, limes have many health benefits.

Because limes are loaded with nutrients, they may help boost your immunity, reduce heart disease risk factors, prevent kidney stones, aid iron absorption, and promote healthy skin.

Lime nutrition facts

Though small, limes are loaded with nutrients — particularly vitamin C. Limes also contain small amounts of riboflavin, niacin, folate, phosphorus, and magnesium.  One whole, medium lime (67 grams) provides :

o   Calories: 20

o   Carbs: 7 grams

o   Protein: 0.5 grams

o   Fat: 0.1 grams

o   Fiber: 1.9 grams

o   Vitamin C: 22% of the Reference Daily Intake (RDI)

o   Iron: 2% of the RDI

o   Calcium: 2%% of the RDI

o   Vitamin B6: 2% of the RDI

o   Thiamine: 2% of the RDI

o   Potassium: 1% of the RDI

 Health benefits of limes

o   Good source of antioxidants

Antioxidants are important compounds that defend your cells against molecules called free radicals. In high amounts, free radicals can damage your cells, and this damage has been linked to chronic conditions like heart disease, diabetes, and many types of cancer.

Limes are high in active compounds that function as antioxidants in your body, including flavonoids, limonoids, kaempferol, quercetin, and ascorbic acid.

o   May boost immunity

Limes are high in vitamin C, a nutrient that may help boost your immune system. In test-tube studies, vitamin C helped increase the production of white blood cells, which help protect your body against infections and disease. 

In human studies, taking vitamin C helped shorten the duration and severity of colds.

 

Also, vitamin C could help wounds recover faster by reducing inflammation and stimulating collagen production. Collagen is an essential protein that aids wound repair.

 

Besides vitamin C, limes are also a great source of antioxidants, which help strengthen your immune system by defending cells against free radical damage.

 

o   Could promote healthy skin

Limes have several properties that may promote healthy skin.

First, they're high in vitamin C, which is necessary to make collagen, a protein that keeps your skin firm and strong. A medium lime (67 grams) provides over 20% of the RDI for this nutrient.

For instance, one study in over 4,000 women found that those who ate more vitamin C had a lower risk of wrinkles and dry skin as they aged.

 

Second, limes are high in antioxidants, which may help combat age-related skin changes.

 

Oxidative stress is a condition resulting from an imbalance between free radicals and antioxidants in your body. It can lead to signs of premature aging.

A mouse study found that drinking a citrus drink positively affected some of these signs by reducing wrinkles and increasing collagen production.

 

o   May reduce heart disease risk

Heart disease is the leading cause of death worldwide. Research shows that limes may reduce several heart disease risk factors.

 

For starters, limes are high in vitamin C, which may help lower high blood pressure, a major risk factor for heart disease.

 

Also, vitamin C may protect against atherosclerosis — a disease in which plaque builds up in your arteries, making them too narrow.

An animal study found that feeding rabbits lime peels and juice helped slow down the progression of atherosclerosis.

o   May lower your risk of certain cancers

Cancer is a disease characterized by abnormal cell growth. Citrus fruits have compounds that have been linked to a lower risk of certain cancers. In particular, flavonoids — which act as antioxidants — may help stop the expression of genes that promote cancer progression.

 

What's more, test-tube studies indicate that citrus fruits may suppress the growth or spread of colon, throat, pancreas, breast, bone marrow, lymphomas, and other cancer cells.

Potential side effects

Limes are generally safe to consume with little to no side effects.

However, if you're allergic to other citrus fruits, avoid limes as they can cause food allergy symptoms, such as swelling, hives, and breathing difficulties. If this occurs, seek medical help immediately.

Additionally, some people may experience acid reflux from eating limes or drinking the juice due to its acidity. Other digestive symptoms may include heartburn, nausea, vomiting, and difficulty swallowing.

Limes are very acidic and best enjoyed in moderation. Eating many limes can increase your risk of cavities, as the acid in limes — and other citrus fruits — can erode tooth enamel.

To protect your teeth, be sure to rinse your mouth with plain water after eating limes or drinking the juice.

In some cases, applying limes directly to your skin can make it more sensitive to the sun's UV rays and cause inflammation. This is known as phytophotodermatitis.

SUMMARY

o   Limes are high in vitamin C, providing over 20%   of your daily needs. They also contain small amounts of iron, calcium, vitamin B6, thiamine, potassium, and more.

o   Limes may help improve immunity, reduce heart disease risk factors, prevent kidney stones, aid iron absorption, promote healthy skin, and lower your risk of certain cancers.

o   Limes are generally safe to eat, drink, and touch, but some people may have an adverse reaction to eating them or applying them to their skin.

Galang Abizar Fatihah (13)

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