Health Benefits of Limes

Medically reviewed by Aviv Joshua, MS

Limes are small, green citrus fruits known for their distinct tart, sharp tanginess, and mildly perfumed smell. Too sour to be eaten whole, their zest and juice are often used in marmalades, jams, salad dressings, sauces, fish, meats, and cocktails. Packed with antioxidants, including vitamin C, limes contain nutrients that possess a variety of health benefits, including for your heart and immunity.

Limes belong to the Rutaceae family, also known as the citrus family. They come in several varieties, including Persian limes (Citrus latifolia) and key limes (Citrus aurantiifolia). Persian limes are the most widely produced limes in the world and are especially popular in the U.S. because of their larger size and juicy quality. Mexico is the largest producer of these limes.

While limes can have a variety of health benefits, they may pose risks for some people. However, following food safety measures and knowing how to incorporate limes into your diet can help you reap the fruit’s benefits.

Prevent Kidney Stones

Kidney stones are pebble-like masses that form in your kidney. The stones form when your urine has too many minerals or chemicals like calcium or oxalate. The excess waste forms crystals that attract other elements and develop into hard masses.

Poor hydration, too much or too little exercise, and excess sugar or sodium in the diet are some risk factors for developing kidney stones. Larger stones may cause intense pressure, pain, and discomfort as they pass through the urinary tract.

Citrus fruits such as limes contain moderate amounts of citrate, a substance that naturally inhibits the formation of kidney stones. Fresh lime juice, in conjunction with the medication or mineral supplement potassium citrate that treats kidney stones, may improve the amount of calcium excreted through your urine. Because lime juice helps release calcium through your urine, you may be less likely to form kidney stones.

May Protect Against H. Pylori

Helicobacter pylori (H. pylori) is a bacterial infection that has a unique ability to thrive in the stomach’s acidic environment. The infection is associated with sores in your stomach (peptic ulcers), stomach inflammation (gastritis), and stomach cancer. About 30%-40% of people in the U.S. get an H. pylori infection.

Citrus fruits contain high amounts of bioactive compounds that provide anti-inflammatory, antioxidant, and anticancer benefits. Research suggests that citrus fruits and their flavonoids (natural plant chemicals) may have protective effects against H. pylori and its associated risks. Test tube studies have indicated that lime and other citrus extracts decrease H. pylori’s ability to survive. More human studies are needed to conclude these findings.

Support Immunity

Like other citrus fruits, limes contain a wide range of vitamins, minerals, and antioxidants that support your immune system. These include vitamin C and folate, both of which benefit the gut’s protective lining.

Vitamin C regulates the immune system in various ways. It works as an antioxidant to fend off free radicals (an unstable type of molecule that can cause damage and lead to disease if too many build up) and protect our cells from damaging toxins and pollutants. Vitamin C also helps by regulating genes and providing stability to collagen, which is essential for the gut’s protective lining.

Folate is a type of vitamin essential for regulatory T-cells at the lining of the gut. T-cells prevent excessive immune responses such as heightened inflammation and allergic reactions. As such, folate may help suppress an overactive immune response.

Support Heart Health

Limes are a good source of vitamin C, which supports heart health by improving nitric oxide production. Nitric oxide is important for vasodilation (opening of blood vessels) and blood pressure regulation.

Additionally, lime and other citrus juices contain a variety of flavonoids, which may also protect against heart disease. For instance, hesperidin is a flavonoid highly concentrated in citrus that has cardioprotective effects, such as lowering blood pressure, improving blood sugar and blood lipids, and reducing the risk of blood clots.

Enhance Iron Absorption

Vitamin C is key to enhancing iron absorption, which is essential for your energy, immunity, and well-being. That’s because the body needs adequate iron to transport life-sustaining oxygen throughout the bloodstream. Limes are packed with vitamin C that can help with iron absorption.

Nutrition of Limes

Below is the nutritional profile for one medium raw lime:

• Calories: 20.1

• Fat: 0.134 grams (g)

• Sodium: 1.34 milligrams (mg)

• Carbohydrates: 7.04 g

• Fiber: 1.88 g

• Added sugars: 0 g

• Protein: 0.469 g

• Vitamin C: 19.5 mg, 22% of your daily value

Limes are also a good source of potassium, which is important for blood pressure control. They also contain folate, vitamin B6, and thiamine—all of which support your heart health and immunity.

Risks

Limes are considered safe. They are used worldwide in a variety of foods and beverages—and even cosmetics. However, for some people, handling or consuming limes may cause adverse reactions.

Compounds such as coumarins and furocoumarins that you ingest when you eat the skin and flesh of the lime can react with any ultraviolet (UV) radiation to which you're exposed. When this happens, you may develop phytophotodermatitis, a non-allergic skin reaction with symptoms like skin redness, blistering, and irritation. Consuming or handling limes and lime-containing foods and beverages in the heat can increase severity.  Allergic reactions may also occur, though lime allergies are considered rare.

In some cases, the high acidity in citrus fruits such as limes may contribute to or aggravate symptoms of gastroesophageal reflux disease (GERD), a long-lasting digestive disorder where excess stomach acids flow into the esophagus. Consuming citrus fruits may increase this risk of chronic acid reflux because the fruits can loosen the lower esophageal sphincter that would typically keep stomach acids out of the esophagus.

Prolonged occurrences of acid reflux may lead to inflammation of the esophagus (esophagitis) and difficulty swallowing (dysphagia). People with GERD who have dysphagia should limit their citrus intake.

Finally, citrus juices are known to wear down tooth enamel. This risk is higher when acidic beverages are consumed frequently and in excess. If you drink lime juice and want to try to avoid the harmful effects on your teeth, consume the drink with meals. Doing this will increase salivary production, helping dilute the erosive effect.

Tips for Consuming Lime

Lime adds zest and tanginess to your beverages and meals. Wash limes before using them to prevent cross-contamination, as the bacteria from the peel can be transferred to your hands or other surfaces as you handle and slice the fruit.

Here are some other tips for including lime in your diet:

• Add a squeeze or two to bring more flavor to your water or tea

• Use the juice or zest in dressings, marinades, and chutneys

• Squeeze fresh lime juice onto baked salmon or tilapia, or garnish the fish with slices of lime

• Elevate your quinoa, couscous, and rice dishes with a bright, citrusy flavor by infusing lime juice or zest into your cooking liquid

• Refrigerate halved limes or wedges in an air-tight container and store for up to five days

A Quick Review

Limes add a bright, tangy flavor to your beverages and meals while offering a host of nutritional benefits. The citrus fruit is packed with a wide array of antioxidants that boost heart health and immunity. Limes may also protect against kidney stones and H. pylori infection. They can even help your body better absorb iron.

Sensitivities to lime may include skin reactions and exacerbation of GERD symptoms, though limes are generally considered safe for most people to eat. Just make sure to follow regular food safety practices when handling and eating limes. You can add limes to your diet in a variety of ways, including using lime to add flavor to your water and tanginess to dressings.

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