Olive oil and lemon juice are common ingredients in many cuisines, especially in the Mediterranean and Levant regions. Some people claim that the combination of olive oil and lemon juice can treat a range of conditions, such as gallstones, joint pain, and premature aging. Additionally, studies have looked at the potential health benefits of nutrients found in olive oil and lemon juice separately.
In this article, we will see if any research has been done to confirm the supposed benefits of combining olive oil and lemon juice. We will also review the potential benefits and drawbacks of each of these ingredients taken separately.
Lemons, herbs and olive oil
Olive oil is extracted by pressing the oil from ripe olive fruits using various methods including pressing and centrifugation. Extra-virgin olive oil is considered the highest quality type.
It is made up of approximately 73% oleic acid, a heart-healthy monounsaturated fatty acid (MUFA). It is also an excellent source of vitamins E and K. Another interesting quality of olive oil is the abundant presence of natural compounds called polyphenols. These are powerful antioxidants that scavenge harmful compounds called free radicals in your body, protecting you from oxidative stress.
Benefits of lemon juice
The acidic liquid extracted from lemons is known as lemon juice. Lemon is a citrus fruit native to the Mediterranean and is part of the Rutaceae family. Lemon juice is a rich source of antioxidants, especially vitamin C. Lemons also contain flavonoids, which have strong antioxidant and anti-inflammatory qualities.
Claims regarding the combination of olive oil and lemon juice
Some people claim that consuming olive oil and lemon juice together leads to positive health results. People claim to use them for cleanses and detoxes, to treat and prevent gallstones, and to aid weight loss.
Let’s look at each of these claims individually.
1 Claims regarding cleanses and detoxifications
A quick online search will turn up various concoctions that claim to cleanse and detox using lemon juice, olive oil, or a combination of the two.
Cleanses and detoxes are meant to remove wastes and toxins that have built up in your body over time. However, there don’t seem to be many studies on whether lemon juice and olive oil can help cleanse or detoxify.
A 2018 review of 27 high-quality studies looked at the health effects of consuming olive oil compared to other vegetable oils. Researchers found that when people consumed olive oil over the study period, they had lower levels of LDL cholesterol (bad cholesterol) and higher levels of HDL cholesterol (good cholesterol) in the body. blood compared to people who consumed other vegetable oils.
No studies in our high-quality research research have shown that consuming olive oil relieves digestive problems.
However, the antioxidants and polyphenols in olive oil and lemon juice could be called “cleansers” in that they neutralize or “scavenge” harmful free radicals that otherwise damage cells and can contributing to disease The human body has various biological methods for eliminating toxins and maintaining optimal functioning.
To help your body function at its best, it’s best to eat a varied diet that contains fruits, vegetables, whole grains, legumes, nuts, seeds, and lean protein sources.
2 Weight Loss Claims
Research has shown that specific components of lemon juice and olive oil, vitamin C in lemon juice and MUFAs in olive oil, play a role in weight management.
Lemon juice is rich in vitamin C. A 100 gram serving contains 38.7 mg, or 43% of the recommended dietary intake (RDA) for men and 52% of the RDA for women. In the human body, vitamin C is an important component necessary for the manufacture of carnitine.
Carnitine is a compound that transports fat molecules into cells, where they are broken down and used as an energy source. Therefore, insufficient vitamin C intake can lead to reduced fat breakdown. In an older study from 2006, healthy adults with slightly low vitamin C levels burned 25% less fat when they walked on a treadmill for 60 minutes, compared to people with low vitamin C levels. adequate vitamin C.
There do not appear to be any studies that observe the effects on weight of consuming a mixture of olive oil and lemon juice. However, the individual components may continue to be effective when combined. It is also important to note that more recent human studies are needed.
3 Claims for Kidney Stones and Gallstones
Your eating habits can play a crucial role in the formation of kidney and gallstones. Low intake of vitamin C and high intake of saturated fats are known to contribute to these conditions. Gallstones are solidified deposits of digestive fluids and cholesterol that develop in the gallbladder. Depending on the size and location of the gallstones, you may or may not experience symptoms. According to some sources, some people use a combination of lemon juice and olive oil to help move gallstones, as a folk remedy. However, there is no research to support this claim.
There are many healthy eating recommendations to help prevent gallstones, including the recommendation to eat healthy fats like olive oil. There is some evidence to suggest that eating healthy fats, such as olive oil, may help prevent gallstones by regularly contracting and emptying the gallbladder.
Vitamin C deficiency has also been linked to an increased risk of developing gallstones. Vitamin C can inhibit the crystallization of cholesterol by converting it into bile acids, thus preventing the formation of gallstones. A large but older study from 2000 found that for every 27 micromol/L increase in ascorbic acid (vitamin C) in the blood, there was a 13% decrease in gallstone formation in women. aged 20 to 74.
Olive oil-lemon: a great duo?
Many nutrients found in olive oil and lemon juice can have positive effects on your health. Each ingredient has its own powerful health benefits. But when combined, can olive oil and lemon juice be considered a super duo whose effects are superior to those of each when consumed individually? In short, no. People have claimed that this mixture can improve digestion, cleanse the body, reduce joint pain, prevent premature aging and treat gallstones. However, no studies show that their effects are enhanced when combined.
Some sources have touted the mixture of lemon juice and olive oil to improve digestion, cleanse the body, reduce joint pain, and prevent premature aging. However, there is no research to support these claims.
The combination of olive oil and lemon juice has no known particular drawbacks, but each of these components comes with some minor drawbacks to be aware of.
As with many foods, for a small proportion of people, lemons or olive oil can cause an allergic reaction. Acidic foods like lemon juice can also damage your tooth enamel if consumed frequently. Also keep in mind that olive oil is very calorie dense. One tablespoon (13.5 grams) of olive oil provides 119 calories. So if you’re trying to limit your calorie intake for weight loss or other reasons, consume olive oil in moderation. If you have a medical condition and are wondering what treatments might be right for you, consult a healthcare professional.
Should you combine olive oil and lemon juice?
If you’re curious about combining lemon juice and olive oil in your diet, go for it! No research shows that lemon juice and olive oil are harmful when combined. Plus, it’s a popular flavor combination, and people often use them together in their recipes, especially in Mediterranean cuisine.
In addition to providing some of the potential health benefits listed above, lemon juice and olive oil make a great dressing for salads or a base for Mediterranean chicken and baked potatoes ( my favorite dish), among many other tasty recipes. If you experience an allergic reaction or other concerning health effects after consuming it, be sure to stop consuming it and consult a healthcare professional.
According to anecdotal sources, olive oil and lemon juice make a powerful duo when combined. Some people claim that this combination can improve digestion, cleanse the body, reduce joint pain, prevent premature aging, and treat gallstones. However, there is no research to support these claims. The health qualities of olive oil and lemon juice do not seem to be improved when the two ingredients are combined.
In contrast, some individual components of olive oil and lemon juice may have other research-backed health benefits. They also form a tasty mixture that you can use in cooking.
How to successfully mix olive oil and lemon juice
Try this today: If you want to combine olive oil and lemon juice in your diet, try making a simple salad dressing. It can be used on almost any type of salad: green salad, potato salad, tomato salad, couscous, etc.
Whisk together about 3 parts lemon juice to 4 parts olive oil, then add Dijon mustard, finely chopped garlic, honey and salt to taste.