Limes are a citrus fruit often used to accent flavors in foods. They are a common ingredient in Mexican, Vietnamese, and Thai cuisine. They are grown year-round in tropical climates and are usually smaller and less sour than lemons.

According to the United States Department of Agriculture (USDA) National Nutrient Database, the juice of one lime that weighs approximately 44 grams (g) contains:

Limes are renowned for their vitamin C content. One lime with a 2-inch diameter provides 32 percent of an individual’s recommended daily vitamin C intake.

The juice from one lime provides 22 percent of the daily amount.

Heart health

Vitamin C is linked to a reduced risk of dying from cardiovascular issues, although other nutrients common in fruit and vegetables, such as fiber content, are also thought to play a role. In an animal study published by the ARYA Atherosclerosis journal, lime juice and peel was 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 stroke.

Antimicrobial activity

Lime juice has demonstrated antibacterial and antifungal properties.

A recent study published in Evidence-Based Complementary and Alternative Medicine linked the effects of consuming citrus to controlling Helicobacter pylori (H. pylori) infections.

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. One recent study also showed that vitamin C could help protect against the triggering of asthma symptoms by air pollution.

Increasing iron absorption

Iron deficiency is the most common nutrient deficiency in the world.

Pairing foods that are high in vitamin C with foods 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

Foods that are high in vitamin C and other antioxidants can help the immune system battle germs that cause a cold or flu. Vitamin C helps the immune system to produce more cells and also improves those cells’ ability to kill microbes and protect the body against disease. Maintaining a diet high in fruits and vegetables is especially important during the winter months. During this time, physical activity levels tend to decrease and seasonal diseases, such as the flu, gain momentum.

Healthy skin

The natural form of vitamin C, when consumed from fresh produce rather than in supplements, has a number of cosmetic benefits. It can help fight skin damage caused by the sun and pollution, reduce wrinkles, and improve the overall texture of the skin. Adequate intake of 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.



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