Limes, a small citrus fruit native to Asia, offer various nutritional benefits.
According to the United States Department of Agriculture, a 2-inch diameter lime contains about 20 calories. It also provides:
– 22 milligrams of calcium
– 12 milligrams of phosphorus
– 68 milligrams of potassium
– 19.5 milligrams of vitamin C, which is roughly 22% of the daily recommended value for adults
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In addition to their nutritional content, lime water may offer several potential benefits:
1. Encourages Water Consumption
The Centers for Disease Control and Prevention (CDC) suggests adding a squeeze of lime to water can enhance its flavor, potentially encouraging those who struggle to drink enough water to increase their intake.
2. May Reduce Cancer Risk
Studies suggest a link between citrus fruit consumption and a reduced risk of certain cancers.
A 2015 meta-analysis published in *Medicine* found a possible connection between increased citrus fruit intake and a lower risk of esophageal cancer.
Additionally, higher citrus fruit consumption was associated with a 9% reduction in lung cancer risk.
However, more research is needed to confirm these findings across different types of cancer.
3. Supports Skin Health
Limes are a rich source of vitamin C, essential for collagen production, which supports skin health.
A study in *Clinical, Cosmetic and Investigational Dermatology* suggested that drinking ample water could improve skin hydration and appearance.
Adding lime to water might further benefit skin health, though direct scientific studies are limited.
4. May Aid in Weight Loss
The relationship between water consumption and weight loss is still being studied.
While evidence exists, the reasons for this relationship are not yet fully understood.
Citrus fruits, including limes, contain bioactive compounds that might assist in weight management, but more research is needed.
5. Supports Immune Function
Vitamin C is crucial for a well-functioning immune system.
Since the body cannot produce vitamin C, it must be obtained through diet.
Regular consumption of lime water can help support immune health and may potentially reduce the duration of colds and flu, though evidence is limited.
6. Potential Heart Disease Benefits
According to the CDC, a diet rich in fruits, including citrus fruits like limes, is important for heart health.
A 2020 review in the *Journal of the American Heart Association* found that higher fruit intake, particularly citrus fruits, is associated with a lower risk of heart disease.
Additional clinical studies are needed to further understand this relationship.
7. Possible Anti-Inflammatory Properties
Limes are rich in vitamin C, known for its anti-inflammatory effects. Bioactive components in citrus fruits may also help support immune function and manage inflammation.
However, more well-designed human studies are necessary to explore these potential benefits.
8. May Prevent Kidney Stones
Limes contain citric acid and vitamin C, which research has shown can help break up or prevent certain types of kidney stones.
The National Kidney Foundation highlights that adequate hydration is key in preventing kidney stones, and lime water can be an effective way to meet fluid intake recommendations.
Overall, incorporating lime into your diet, especially in the form of lime water, may offer various health benefits while also improving hydration.
How to Make Lime Water
Making lime water is simple and straightforward:
1. Prepare the Lime: Wash a fresh lime thoroughly before cutting it.
2. Squeeze the Juice: Fill a glass with water and squeeze the juice from the lime into the glass.
3. For Larger Quantities: If you want to prepare lime water in advance, fill a pitcher with water and squeeze the juice of 2 or 3 whole limes into it.
4. Enhance Flavor: For extra flavor, add lime slices to the pitcher.
5. Consume Promptly: Drink the lime water within 1 day for optimal taste.
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