Olive Oil and Lemon Juice: Myths, Advantages, and Downsides


Olive oil and lemon juice are widespread components in lots of cuisines, particularly within the Mediterranean and Levant areas.

Some folks declare that the mixture of olive oil and lemon juice can deal with a variety of circumstances, akin to gallstones, joint ache, and untimely ageing.

Moreover, research have investigated the potential well being advantages of vitamins present in olive oil and lemon juice individually.

On this article, we’ll focus on whether or not there’s analysis to again up the supposed advantages of the mixture of olive oil and lemon juice. We’ll additionally evaluate the advantages and potential downsides of every of those components individually.

Olive oil is extracted by squeezing out the oil from the ripe olive fruits utilizing varied strategies, together with stress and centrifuge. Additional-virgin olive oil (EVOO) is taken into account the very best high quality sort (1, 2).

EVOO is made up of roughly 73% oleic acid, a heart-healthy monounsaturated fatty acid (MUFA). Additionally it is an incredible supply of nutritional vitamins E and Ok (3).

One other engaging high quality of olive oil is the ample presence of pure compounds referred to as polyphenols. These are highly effective antioxidants that clear up dangerous compounds referred to as free radicals in your physique, defending you from oxidative stress (4).

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Olive oil is made by extracting oil from the ripe olive fruit. The oil incorporates many vitamins, together with MUFAs, polyphenols, and nutritional vitamins E and Ok.

The bitter liquid squeezed from lemons is named lemon juice. Lemon is a citrus fruit that originates from the Mediterranean and is a part of the Rutaceae household of vegetation (5).

Lemon juice is a wealthy supply of antioxidants, particularly vitamin C. Lemons additionally comprise flavonoids, which have sturdy antioxidant and anti inflammatory qualities (5, 6).

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The bitter juice squeezed out of lemons known as lemon juice. It’s wealthy in flavonoids and antioxidants akin to vitamin C.

Some folks declare that consuming olive oil and lemon juice collectively results in optimistic well being outcomes. Individuals declare to make use of them for cleanses and detoxes, to deal with and forestall gallstones, and to advertise weight reduction.

Let’s study every of those claims individually.

Cleanse and detox claims

With a fast on-line search, you’ll discover varied concoctions stated to cleanse and detox utilizing lemon juice, olive oil, or a mix of the 2.

Cleanses and detoxes supposedly flush out waste and toxins which have constructed up in your physique over time (7).

Nonetheless, there don’t seem like many research on whether or not lemon juice and olive oil can assist cleanse or detoxify.

A 2018 evaluate of 27 top quality research seemed on the well being results of consuming olive oil in contrast with different plant oils.

The researchers discovered that when folks consumed olive oil over the research interval, that they had decrease ranges of LDL (unhealthy) ldl cholesterol and better ranges of HDL (good) ldl cholesterol of their blood in contrast with individuals who consumed different plant oils (8).

No research in our search of top quality analysis demonstrated that consuming olive oil relieves digestion points.

Nonetheless, the antioxidants and polyphenols in olive oil and lemon juice might be referred to as “cleaning” in that they neutralize or “clear up” dangerous free radicals, which in any other case trigger cell harm and will contribute to sickness and illness (9, 10, 11, 12).

The human physique has varied organic strategies to take away toxins and preserve optimum functioning (7).

To assist your physique perform at its greatest, I like to recommend consuming a diversified food plan that incorporates fruits, greens, complete grains, legumes, nuts, seeds, and lean sources of protein (13, 14).

Weight reduction claims

Analysis has proven that particular elements in lemon juice and olive oil — vitamin C in lemon juice and MUFAs in olive oil — play a task in weight administration.

Lemon juice is excessive in vitamin C. A 3-ounce (100-gram) serving incorporates 38.7 mg, which is 43% of the Really useful Dietary Allowance (RDA) for males and 52% of the RDA for girls (15).

Within the human physique, vitamin C is a crucial part wanted to make carnitine.

Carnitine is a compound that transports fats molecules into the cells, the place they’re damaged down and used as an power supply. Subsequently, insufficient vitamin C consumption could result in a decreased breakdown of fats (16).

In an older research from 2006, wholesome adults with marginally low vitamin C burned 25% much less fats when strolling on a treadmill for 60 minutes in contrast with individuals who had ample vitamin C ranges (17).

In one other research, obesity-prone mice got ascorbic acid (vitamin C) and fed a excessive fats food plan for 15 weeks. The mice gained much less physique fats and had different markers of higher well being in contrast with mice that had been fed a excessive fats food plan however weren’t given vitamin C (18).

There seem like no research that observe the results on weight of consuming a combination of olive oil and lemon juice. Nonetheless, the person elements could proceed to be efficient when mixed.

It’s additionally vital to notice that newer research in people are wanted.

Kidney stones and gallstones claims

Your dietary habits can play a vital position within the formation of kidney stones and gallstones. A low consumption of vitamin C and a excessive consumption of saturated fat are recognized to contribute to those circumstances (19, 20).

Gallstones are solidified deposits of digestive fluids and ldl cholesterol that develop within the gallbladder. Relying on the scale and placement of the gallstones, you might or could not expertise any signs.

Some sources have urged that some folks use a mix of lemon juice and olive oil to advertise the motion of gallstones as a folks treatment. Nonetheless, there’s no analysis to again up this declare.

There are lots of wholesome consuming pointers to assist forestall gallstones, together with the advice to eat wholesome fat akin to olive oil.

Some proof means that maintaining a healthy diet fat, akin to olive oil, could assist forestall gallstones by contracting and emptying the gallbladder frequently (21, 22).

Vitamin C deficiency has additionally been linked with an elevated danger of growing gallstones. Vitamin C could inhibit the crystallization of ldl cholesterol by changing it into bile acids, thus stopping gallstones from forming (23).

One massive however older research from 2000 discovered that, for each 27 micromol/L enhance in ascorbic acid (vitamin C) within the blood, there was a 13% lower within the formation of gallstones in ladies ages 20 to 74 (24).

General, the analysis is restricted and older, so extra analysis is required.

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The vitamin C in lemon juice and the MUFAs in olive oil could shield in opposition to gallstones. Nonetheless, analysis observing their effectiveness for weight reduction, cleanses, and detoxes is restricted. No research study the mixed results of those meals.

Many vitamins present in olive oil and lemon juice could have optimistic results in your well being. Every ingredient has its personal highly effective well being advantages.

However when mixed, may olive oil and lemon juice be thought to be an excellent duo with better results than each has when consumed individually? In brief, no.

Individuals have claimed that this combination can enhance digestion, purify the physique, scale back joint ache, forestall untimely ageing, and deal with gallstones. Nonetheless, no research present that their results are enhanced after they’re mixed.

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Some sources have touted the combination of lemon juice and olive oil to enhance digestion, purify the physique, scale back joint ache, and forestall untimely ageing. Nonetheless, there is no such thing as a analysis to assist these claims.

No research or case reviews have discovered that combining olive oil and lemon juice has dangerous results. Nonetheless, it’s not a good suggestion to anticipate the combination to treatment illness, as some anecdotal sources declare it does (25, 26, 27).

There are not any particular recognized downsides to the mixture of olive oil and lemon juice, however every of those elements comes with just a few minor downsides to concentrate on.

As with many meals, for a small proportion of individuals, lemons or olive oil could trigger an allergic response (28, 29).

Acidic meals akin to lemon juice may hurt your tooth enamel in case you eat them regularly (30).

Additionally, keep in mind that olive oil may be very calorie-dense. One tablespoon (13.5 grams) of olive oil offers 119 energy. So in case you’re making an attempt to restrict your calorie consumption for weight reduction or different causes, eat olive oil moderately (31).

In case you have a well being situation and also you’re questioning what remedies may give you the results you want, converse with a healthcare skilled.

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There are not any recognized main dangers related to use of olive oil and lemon juice and few minor downsides to every individually. It’s a good suggestion to talk with a healthcare skilled earlier than self-treating any well being situation.

When you’re interested in combining lemon juice and olive oil in your food plan, go for it!

No analysis reveals that lemon juice and olive oil are dangerous when mixed. Furthermore, they’re a preferred taste pairing, and folks usually use them collectively in recipes, significantly in Mediterranean delicacies.

Along with offering among the potential well being advantages listed above, lemon juice and olive oil make an incredible salad dressing or base for a Mediterranean rooster and potato bake (my private favourite), amongst many different tasty recipes.

When you expertise an allergic response or different regarding well being results after consuming them, ensure to cease consuming them and seek the advice of a healthcare skilled.

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Along with their particular person well being advantages, olive oil and lemon juice style nice when combined to make a salad dressing or used collectively in different dishes.

Anecdotal sources have urged that olive oil and lemon juice are a robust duo when mixed. Some folks declare this mixture can enhance digestion, purify the physique, scale back joint ache, forestall untimely ageing, and deal with gallstones.

Nonetheless, there is no such thing as a analysis to assist these claims. The well being qualities of olive oil and lemon juice don’t seem like enhanced when the 2 components are mixed.

However, some particular person elements of olive oil and lemon juice could produce other research-backed well being advantages.

Additionally they make a tasty combination that you should utilize in cooking.



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