柠檬是超级食物吗

Are lemons a superfood? Maybe! Lemons are good for your heart, may help with weight loss, prevent or reduce kidney stones, and may reduce your risk of heart disease, diabetes, and stroke. One lemon (65 grams) has 34.4 milligrams of vitamin C, a significant portion of the 75 milligrams adult women need and the 90 milligrams adult men need in a day, according to the National Institutes of Health Office of Dietary Supplements.

柠檬是超级食物吗?也许!柠檬对心脏有好处，可以帮助减肥，预防或减少肾结石，还可以降低患心脏病、糖尿病和中风的风险。根据美国国立卫生研究院膳食补充剂办公室(National Institutes of Health Office of Dietary Supplements)的数据，一个柠檬(65克)含有34.4毫克的维生素C，在成年女性每天所需的75毫克和成年男性每天所需的90毫克中占了很大一部分。

Citrus fruits like lemon contain flavanones that may offer some cardiovascular protection, according to a 2012 review published in the Journal of Agriculture and Food Chemistry. The citrus flavonoids can significantly lower the risk of cardiovascular disease and type 2 diabetes (via a 2013 review).

2012年发表在《农业与食品化学杂志》(Journal of Agriculture and Food Chemistry)上的一篇综述称，柠檬等柑橘类水果含有的黄酮可能对心血管有一定保护作用。柑橘类黄酮可以显著降低心血管疾病和2型糖尿病的风险(根据2013年的一项综述)。

Lemons may also help with weight loss and even prevent weight gain, according to a 2014 study published in Advances in Nutrition. However, this study was on mice, so there needs to further studies on humans to determine if lemons have compounds that help with weight loss and weight gain prevention in the same way. Drinking lemon water is often seen as a weight loss aid, but as Healthline points out, it may be the water that's helping you, not the lemon specifically.

根据2014年发表在《营养进展》杂志上的一项研究，柠檬还可能有助于减肥，甚至防止体重增加。然而，这项研究是在老鼠身上进行的，所以还需要进一步在人类身上进行研究，以确定柠檬是否含有同样有助于减肥和预防体重增加的化合物。喝柠檬水通常被认为是一种减肥的帮助，但正如Healthline所指出的，可能对你有帮助的是水，而不是柠檬。

The citric acid in lemons can help prevent kidney stones (via a 2015 review). Kidney stones are hard deposits made up of minerals and salts that form in the kidneys and must be passed through a small tube called the ureter, to the bladder, and then through the urethra, another small tube. Dr. Brian Eisner, co-director of the Kidney Stone Program at Massachusetts General Hospital, tells Harvard Health Publishing that drinking the juice of two lemons every day can help reduce kidney stone risk due to lemons' citrate.

柠檬中的柠檬酸有助于预防肾结石。肾结石是由矿物质和盐组成的坚硬沉积物，这些矿物质和盐在肾脏中形成，必须通过一个称为输尿管的小管进入膀胱，然后通过尿道。马萨诸塞州总医院肾结石项目联合主任布赖恩·艾斯纳博士告诉哈佛健康出版社，每天喝两杯柠檬汁有助于降低柠檬酸盐导致肾结石的风险。

A great way to add lemon juice to your daily diet is to enjoy some lemon water. Squeeze the lemon juice into a glass of water, add some ice if you'd like, and enjoy! Drink two of these, and you've reached Dr. Eisner's recommendation. Drinking enough water will also help prevent those painful kidney stones.

在日常饮食中加入柠檬汁的一个好方法就是喝一些柠檬水。把柠檬汁挤到一杯水里，如果你喜欢，可以加些冰块，然后尽情享受吧!喝两杯，你就达到了艾斯纳博士的建议。多喝水也有助于预防肾结石。

All of this evidence shows that vitamin C, plant compounds, and dietary fiber in lemons have numerous health benefits. Add them to your diet to help reduce your risk of heart disease and stroke, reduce your risk of type 2 diabetes, and potentially aid weight loss.

所有这些证据表明，柠檬中的维生素C、植物化合物和膳食纤维对健康有许多好处。将它们添加到你的饮食中，有助于降低你患心脏病和中风的风险，降低你患2型糖尿病的风险，并可能有助于减肥。