British sailors were the first to notice its unique properties.
Limes have the perfect balance of acidity and subtle sweetness. Their sour notes enhance any dish, from refreshing sauces to key lime pie. Limes are more than just a culinary delight. These versatile fruits possess a wide range of health benefits: from preventing kidney stones due to their citric acid content to supporting the brain and nervous system.
Limes played an important role in history. In the 18th century, the British Navy used citrus juice to prevent scurvy — an acute deficiency of vitamin C. During long sea voyages, British ships issued lime juice to sailors. This practice became widespread, and in the 19th century, British sailors earned the nickname "limeys."
Key Nutrients
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Rich in vitamin C: one lime provides more than 20% of the daily value of vitamin C, supporting the immune system and aiding collagen production for healthy skin, strong joints, and wound healing.
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High in citric acid: citric acid helps prevent kidney stone formation and improves iron absorption.
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Source of fiber, low-calorie: one lime provides 1.88 g of fiber and contains only 20 calories.
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Rich in essential nutrients: lime contains potassium, magnesium, phosphorus, calcium, folic acid, and choline, as well as small amounts of vitamins A, E, and K.
Health Benefits
In addition to their rich nutrient content, limes have several health-promoting properties. However, most studies have not yet been conducted on humans.
Limes contain citric acid, which is naturally found in citrus fruits, berries, and some vegetables. The antioxidants in citric acid make it a valuable addition to food products, medicines, and other products. It acts as a preservative and helps prevent the formation of stones in the kidneys and gallbladder.
Fresh lime juice contains about 1.38 g of citric acid per 30 ml. This acid helps prevent the formation of stones in the kidneys and gallbladder by lowering citrate levels in urine, making urine less prone to stone formation.
Supports Brain and Nervous System Health
The antioxidants in limes can cross the blood-brain barrier and protect neurons from inflammation. Additionally, limes are rich in magnesium and potassium — essential nutrients that aid in nerve signal transmission, regeneration, and recovery.
Flavonoids in lime help protect nerve cells and mitochondria from oxidative stress and free radical damage, thereby supporting the resilience of the brain and nervous system.
A study published in the journal Pharmaceuticals examined two different extracts of Thai lime — from the leaves and the peel — to assess their effects on human neurons (brain cells). Researchers found that both extracts protect human neurons from aging caused by high glucose levels, which contribute to the development of neurodegenerative diseases and accelerate cellular aging (when cells age and stop dividing but do not die).
Lime extracts help prevent premature aging of brain cells and promote their healthy growth. Furthermore, their powerful antioxidants reduce oxidative stress and protect nerve cells from damage.
Potential Anti-Cancer Properties
A preclinical study published in the journal Molecules focused on how phytochemicals in lime peel extract may help fight liver cancer, although this research has not yet been conducted on humans. Analyzing the chemicals in lime peel extract, researchers identified two specific compounds known for their health benefits: hesperidin and limonin, as well as numerous other phytochemicals.
They tested the effects of the extract, limonin, hesperidin, and their combination on human liver cancer cells. The results showed that while all substances were effective against liver cancer cells, lime peel extract had the most pronounced effect, likely due to the synergistic effect of the numerous phytochemicals.
In another study on the anti-cancer properties of lime, scientists found that limes contain at least 22 different volatile compounds, the most common being limonene (30%) and dihydrocarvone (31%). They discovered that 100 micrograms of lime essential oil per milliliter inhibited the growth of colon cancer cells by 78% after 48 hours. Cancer cells also showed signs of apoptosis — programmed cell death.
A later study conducted by the same researchers found three new plant compounds in lime zest. Testing various concentrations of lime zest extract on colon cancer cells, they found that it suppressed their growth by 67% over 72 hours. Cancer cells also underwent apoptosis.
Other Benefits
Limes aid digestion by stimulating the production of digestive enzymes, which can help with constipation and bloating. Additionally, the antioxidants they contain fight free radicals that accelerate aging. The high vitamin C content makes limes a popular ingredient in skincare products.
Limes are rich in flavonoids, antioxidants, and both soluble and insoluble fiber, which help reduce inflammation, protect blood vessels, and support heart health.
How to Enhance Absorption
Vitamin C found in limes and other citrus fruits helps the body absorb iron when consumed with plant sources of iron (non-heme iron), such as beans, lentils, leafy greens, quinoa, tofu, and molasses. Adding fresh lime juice to foods like black beans, spinach, or quinoa can improve iron absorption.
To maximize health benefits from limes, try consuming the peel, which contains powerful flavonoids like hesperidin and naringin, as well as limonene (a terpene) and fiber. If you do eat the peel, choose organic limes to avoid pesticides and other chemicals. Here are some ways to incorporate lime zest into your diet:
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Add lime zest to foods and drinks.
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Dry lime zest, then grind it into a powder and sprinkle it on dishes and drinks.
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Use candied lime peels for baking.
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Make citrus sugar or finishing salt for sprinkling on dishes and desserts.
