What Is Lime Good for & Ways to Use It in 2024
Lime is a nutrient-rich citrus fruit. It has immunity-supporting properties and the potential to help prevent various diseases. Predominantly featured in Mexican and Southeast Asian cuisines but popular around the globe, people cherish its flavor and versatility in culinary use. Most commonly consumed fresh or squeezed into juices, lime adds a refreshing zest that complements a wide range of dishes.
Known for its distinctively sour taste, lime can be too intense for some people. Yet, some types with lower acidity prove to be palatable alternatives. Generally safe to consume, limes come with minimal to no side effects, as confirmed by our certified nutritionist. Continue reading to learn more about this versatile and nutritious food.
Lime Health Benefits
Studies on animals suggest that lime could help prevent various diseases¹. Human studies are still too few to conclude how lime consumption may affect human well-being. So far, we can only assume about the fruit’s health benefits based on the beneficial nutrients it contains.
Regular fruit and vegetable consumption reduces the chance of obesity, for example. And you can incorporate lime in various dishes, including some veggies you might struggle to include in your diet, to improve their taste. Now, let's cut to the chase and see what health benefits lime could offer.
Overall Wellbeing
Citrus fruits, including lime, are brimming with nutrients that enhance overall well-being². These boast a range of properties, including anti-inflammatory, anti-microbial, and anti-oxidative effects. Their combination not only supports general health but also offers protective benefits against various ailments. What's more, many research studies confirm the correlation between fruit and vegetable intake and lower risk of various illnesses³.
Reduces Risk of Certain Cancers
Key limes teem with health-beneficial substances that may contribute to cancer prevention⁴. Research indicates that compounds in key lime can interfere with the mobility of cancer cells, potentially preventing metastasis. This and other studies conclude that key lime shows promising potential for use in cancer therapy⁵ ⁶.
Better Heart Health
Regular vitamin C fruit consumption or supplementation might help prevent cardiovascular diseases⁷. Fruits high in vitamin C, such as limes, may help to lower blood pressure and offer protection against atherosclerosis thanks to the vitamin’s antioxidant properties⁸. An animal study revealed that the juice and peel of citrus fruits may potentially prevent or slow the progression of atherosclerosis⁹.
Skin Health
Lime is rich in vitamin C, a crucial nutrient present in the skin¹⁰ that aids in collagen synthesis and provides protection against UV rays. A study involving 40 middle-aged women¹¹ demonstrated that consuming higher doses of vitamin C leads to visibly healthier skin¹².
Kidney Stone Prevention
Citrus fruits, including limes, may increase urine citrate levels, which can help prevent the formation of kidney stones¹³. Some non-citrus fruits, such as melon, also serve as natural sources of dietary citrate, potentially supporting kidney health. Also, a study has found a negative correlation between the consumption of citrus fruits and the incidence of kidney stones¹⁴.
Iron Deficiency Prevention
People following a meatless diet might struggle to get enough iron if they don’t plan their diet accurately or are unaware of plants that are good sources of iron. Vitamin C-rich ingredients, including lime, could improve iron absorption from plant-based foods, making them valuable for vegetarians and vegans. Interestingly, a research study specifically on vegetarians highlighted that lemonade stands out as one of the key enhancers of iron absorption¹⁵.
Bone and Teeth Health
Human studies have shown promising effects of vitamin C on bone health¹⁶. Research in humans has shown that vitamin C can improve bone health by increasing mineral density and reducing the likelihood of fractures.
Improved Digestion
Lime juice may help improve digestive health¹⁷. Moreover, lime contains flavonoids, plant-based metabolites, that may help the gastrointestinal tract¹⁸. Also, flavonoids could help protect against peptic ulcers, which are among the most common diseases worldwide¹⁹.
Weight Loss
Dietary citrus or its extracts might have a positive effect on weight loss, as different studies suggest²⁰. Still, there are too few human studies to provide strong evidence²¹ ²².
Also, there’s a trend of drinking lemon water in the morning among people trying to lose weight. In truth, the only result of such a practice is tooth erosion. To lose weight, subscribing to any of our expert-rated weight-loss meal delivery services would be a better choice.
Brain Health
Citrus fruits, including lime, have neuroprotective potential, attributed to their rich content of vitamin C and other beneficial compounds²³ ²⁴. Note that human studies remain limited. But the results to date are encouraging, showing improved cognitive performance and a reduced risk of neurodegenerative diseases among those who consume these fruits. Eating whole fruits and 100% juices maximizes these health benefits.
Lime Nutritional Profile
Lime teems with nutrients, varying in concentration but collectively contributing to its health benefits. It’s particularly rich in vitamin C, a potent antioxidant that combats free radicals, playing a crucial role in maintaining overall health. For example, a mid-sized lime can provide between 20% to 30% of the recommended daily intake of vitamin C, varying slightly based on gender.
Refer to the following table for other nutritional details:
| Nutrient | Amount in a 67 g lime | Daily value for average adult males and percent of the recommended intake | Daily value for average adult females and percent of the recommended intake |
| Vitamin C | 19.5 mg²⁵ | 90 mg²⁶ (22%) | 75 mg (26%) |
| Fiber (dietary) | 1.88 g | 31 to 34 g²⁷ (6%+) | 25 to 28 g (7.5%+) |
| Calories | 20 | 2.400 to 3.200 (0.008%)²⁷ | 1.800 to 2.400 (0.01%) |
| Iron | 0.4 mg | 8 mg (5%) | 18 mg (2.2%) |
| Calcium | 22.1 mg | 1.000 mg (2.2%) | 1.000 mg (2.2%) |
| Potassium | 68.3 mg | 3.400 mg (2%) | 2.600 mg (2.6%) |
| Vitamin B6 | 0.029 mg | 1.3 mg (2.2%) | 1.3 mg (2.2%) |
| Thiamin | 0.02 mg | 1.2 mg (1.6%) | 1.1 mg (1.8%) |
As you can see, a mid-sized lime contains over a fifth of the daily value of Vitamin C. Other nutrients, including vitamins and minerals, are available in tiny amounts.
Possible Side Effects
Consuming limes and other citruses may cause various side effects, such as:
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Food allergy symptoms: If you're allergic to citrus, avoid limes. Some potential side effects are respiratory symptoms²⁸.
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Tooth enamel erosion: Lime acidity, or of any other citrus, for that matter, might erode tooth enamel if consumed in large quantities. If you're particularly fond of citruses, rinsing your mouth after consumption may go a long way toward protecting your tooth.
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Skin damage: These side effects typically occur in people with professional exposure to limes and other citruses, like bartenders and fruit growers. Some symptoms include itching and burning. Also, applying lime to your skin could make it more sensitive to the sun's rays, which results in inflammation²⁹.
How to Pick the Right Limes
Stick to the following tips to choose the right limes for direct consumption and your culinary creations:
Consumption Tips
Limes are present in various cuisines, notably in Asian countries like Thailand and India. But they're also popular in Mexican and Tahitian cuisines for their taste and health benefits. But note that lime can cause allergic reactions in individuals sensitive to some other citrus fruit(s).
Limes are a versatile ingredient, excellent for enhancing desserts and baked goods such as cookies. Their tart flavor also makes a refreshing addition to ice creams. Limes add zest to both alcoholic and non-alcoholic drinks and pair well with savory dishes.
You can refresh yourself by adding lime juice to a glass of water or tea. The juice can also make a meal taste better if added to marinades or salads. In addition to enhancing flavor, you can use lime juice as a natural cleaner. With it, you can neutralize stains and grease specks that could attract pests.
Concentrated vs. Fresh Lime Juice
Fresh lime juice is a natural ingredient without additives, unlike concentrated lime juice. Most concentrated lime juices include substances such as sulfites and sodium benzoates that can have negative health effects if consumed excessively. The amounts of these substances found in foods are considered safe.
Fresh lime juice also boasts higher amounts of vitamins and minerals compared to its concentrated counterpart. Due to these differences, many people consider fresh lime juice a healthier alternative.
Still, you can find bottled fresh lime juices on the market. Just scan the label when purchasing.
What Is Lime?
Lime is a small, usually green, citrus fruit³⁰. It thrives in the warm climates of tropical and subtropical regions. This citrus comes in different varieties. Mexico is among the countries that host the majority of commercially grown lime trees. Lime is a relative of orange, lemon, and grapefruit, among other citruses. Its flavor is more sour and less sweet.
Lime trees, which can grow up to 16 feet tall, often adopt a shrub-like appearance if not regularly pruned. Their leaves are small and dense, contributing to the tree's lush, green appearance. Sharp thorns are another distinctive feature of lime trees.
Types of Lime
There are different types of lime available, with subtle flavor differences but the same health benefits. Some types are:
Persian (Tahitian)
Persian lime is the variety most familiar to consumers in the USA and is available year-round. Thought to have originated from Iran, historically known as Persia, some believe their roots trace back to Tahiti.
You’ll recognize these limes by their bright green color since you’ll typically find them on the shelves before they’re fully ripe. They vary in shape, from round to egg-shaped.
These limes are a key lime and lemon cross-breed. They’re a staple in Mexican cuisine, adding a zesty flavor to specialties such as guacamole and mojitos. Further, their bright, acidic taste pairs well with fish, rice, poultry, and various finishes, like sauces.
Key (Mexican)
Key limes are also well-known in the US, and they’re more popular than Persian worldwide. They’re the key ingredient in the famous Key Lime Pie. They’re smaller than Persian limes and feature tougher skin and a lighter, yellowish-green hue. They have a floral scent and acidic flavor.
Author’s tip: Limes can be the star of the show in desserts. Try a Key Lime Pie (above), or use them in possets and cheesecakes. The Blue Apron recipe for Mini Key Lime Pies uses 2 key limes and a Coconut-Graham Cracker crust. Our reviewer tried some other meals from Blue Apron and had a great experience. Read their review here.
Key limes got their name from their original cultivation in Key West, Florida. After a devastating hurricane hit Florida Keys in 1920, the bulk of Key lime production shifted to Mexico. These limes are versatile in flavor pairings, blending well with the tastes of juices, coconut, strawberries, frozen desserts, and chocolate.
Desert
Desert limes are native to Australia. Thus, they thrive in high temperatures and exhibit a remarkable tolerance for cold conditions. Historically, Aboriginal people used these limes in medicine. These limes may not be readily available in the US.
Desert limes are small, round, and green, commonly used in cooking to add a burst of flavor. They are particularly effective in flavoring shellfish and other seafood dishes, and they make an aioli for chicken. Their tartness pairs well with the sweetness of various melons and mangoes. Beyond fresh uses, you can incorporate desert limes into spice blends, jams, cordials, and preserves.
Makrut
Makrut limes add a unique flavor to Thai cuisine. They're popular for their highly aromatic leaves. Makrut lime is small and bumpy, earning it the botanical name Citrus hystrix, which translates to "porcupine fruit". Its main characteristics are its bright green color and tangy flavor.
Makrut lime leaves are often roasted, dried, and cut into strips for culinary use. They serve as a spice and are a common ingredient in curry dishes.
The juice and fruit of makrut lime are seldom used due to its strong taste, which some compare to lemongrass or even soap. But you could use it in cocktails and marmalades when other options are unavailable.
Limequats
Limequats are a hybrid of key limes and kumquats, which allows them to better tolerate colder temperatures than most other lime varieties. Typically grown in Florida, limequats’ flavor profile balances sour and sweet nuances. Small in size, usually between 1.2 and 1.6 inches, their smooth skin changes from green to yellow as they mature.
Limequats come in 3 main varieties: Eustis, Lakeland, and Tavares. Eustis are the most common, and you can eat them whole. The skin is sweet, while the fruit is tangy.
Limequats serve as a great substitute for key limes in recipes like Key Lime Pie. Further, they are excellent for making marmalades, muffins, and curds.
Finger
Finger limes are elongated, resembling a finger. Inside the fruit, small spheres that look like caviar burst with a sour flavor. Originating in Australia, these limes are popular with travelers and trekkers for their hydrating properties.
Finger limes come in different colors, such as green, red, and yellow. Beyond eating the fresh citrus, people use the spheres inside for garnishing dishes and enhancing dressings. They pair well with sushi and seafood and are a creative addition to vegan seafood alternatives. Moreover, finger limes are a great addition to cocktails and serve as a neutralizer of sweetness in various drinks.
FAQ
What does lime do for your body?
Lime provides a significant boost to your body's health, primarily due to its high vitamin C content. But it also features other antioxidants that could help prevent various diseases, including cancer. The fruit also plays a part in weight loss and might improve digestion.
What are the uses of lime?
Lime is a versatile fruit that can improve the taste of savory and sweet dishes and desserts. You can find it among the ingredients of various dishes in cuisines worldwide, particularly in Mexican, Thai, and Indian. Beyond culinary applications, you can use limes for household cleaning due to their acidic nature.
Which is better, lemon or lime water?
It depends on which nutrients you need. Lemon³¹ has more vitamin C (53 mg to 29.1 mg per 100 g), magnesium (8 mg to 6 mg), and potassium (138 mg to 102 mg) than lime. But lime²⁵ has more niacin (0.2 mg to 0.1 mg), zinc (0.11 mg to 0.06 mg), and phosphorus (18 mg to 16 mg) than lemon. Whether you drink lemon or lime water, rinse your mouth after drinking to prevent tooth erosion.
References
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