Limes strike the perfect balance between tartness and subtle sweetness. Their tangy notes elevate any dish, from a refreshing salsa to a key lime pie. Limes are more than just a culinary delight; these versatile fruits offer a wide range of health benefits, from helping prevent kidney stones to supporting the brain and the nervous system.

Limes have played a significant role in history. In the 18th century, the British navy adopted citrus juice to prevent scurvy, a severe vitamin C deficiency. During long sea voyages, British ships gave sailors rations of lime juice. As this practice became widely recognized, the term “limey” emerged in the 19th century as a nickname for UK sailors.

Key Nutrients

• Rich in Vitamin C: One lime provides more than 20 percent of your daily vitamin C requirement, supporting the immune system and aiding in collagen production for healthy skin, strong joints, and wound healing.


• High in Citric Acid: Citric acid helps prevent kidney stones and enhances iron absorption.


• Good Source of Fiber, Low in Calories: One lime provides 1.88 grams of fiber while containing just 20 calories.


• Packed With Essential Nutrients: Limes contain potassium, magnesium, phosphorus, calcium, folate, and choline, along with small amounts of vitamins A, E, and K.

Health Benefits

Beyond their rich nutrient content, limes have been linked to several health benefits. However, most studies have yet to be conducted on people.

May Help Prevent Kidney and Gallbladder Stones

Limes contain citric acid, which occurs naturally in citrus fruit, berries, and some vegetables. The antioxidants in citric acid make it a valuable addition to foods, medicines, and other products. It acts as a preservative and helps prevent kidney and gallbladder stones.

Fresh lime juice has about 1.38 grams of citric acid per ounce. This citric acid content helps prevent kidney and gallbladder stones by decreasing urinary citrate levels, making urine less favorable to stone formation.

Beyond citric acid’s role in stone prevention, researchers have further investigated whether other components in limes, such as those found in lime powder, may contribute to kidney health.

A randomized controlled trial investigated how lime powder helped prevent kidney stones, specifically those made of calcium oxalate. The study lasted two years and involved 80 patients with kidney stones. Researchers collected 24-hour urine samples before and after six months of lime powder treatment and analyzed their protein content.

They found that lime powder treatment significantly reduced the total amount of proteins excreted in the urine, while the placebo had no effect. Of the 17 proteins affected, 16 decreased and one increased. These findings suggest that lime powder may help prevent kidney stone formation by reducing harmful proteins linked to stone development.

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 support nerve signal transmission, regeneration, and repair.

Flavonoids in limes help protect nerve cells and mitochondria from oxidative stress and free radical damage, keeping the brain and nervous system resilient.

A study published in Pharmaceuticals examined two different extracts from Thai lime—from the leaf and the peel—to evaluate their effects on human neuronal (brain) cells. Researchers found that both extracts protected human neuronal cells from aging caused by high glucose levels, which contribute to neurodegenerative diseases and accelerate cellular senescence (when cells age and stop dividing, but do not die).

The lime extracts helped prevent premature aging in brain cells and supported healthy cell growth. Additionally, their powerful antioxidants reduced oxidative stress and protected nerve cells from damage.

Potential Anticancer Properties

A 2023 preclinical study published in Molecules focused on how phytochemicals in lime peel extract may help fight liver cancer, although it has not yet been tested on humans.

When analyzing the chemicals in the lime peel extract, researchers found two specific compounds known for their health benefits—hesperidin and limonin—in addition to many other phytochemicals.

They tested the extract, limonin, hesperidin, and a combination of both on human liver cancer cells. Results showed that although all substances were effective against liver cancer cells, the lime peel extract had the most significant effect, likely because of the synergistic effects of its numerous phytochemicals.

In another study investigating lime’s anticancer properties, researchers found that Texas-grown limes contained at least 22 different volatile compounds, with the most abundant being limonene (30 percent) and dihydrocarvone (31 percent). They discovered that 100 micrograms per milliliter of lime volatile oil inhibited colon cancer cell growth by 78 percent after 48 hours. The cancer cells also showed evidence of apoptosis, or programmed cell death.

A later study by the same researchers found three new plant compounds in lime peels. After testing different concentrations of lime peel extract on colon cancer cells, they found that it inhibited their growth by 67 percent after 72 hours. The cancer cells also underwent apoptosis.

Other Benefits

Limes support digestion by stimulating digestive enzymes, which can improve constipation and bloating. Additionally, their antioxidants combat free radical damage, which accelerates aging. Their high vitamin C content makes them a popular ingredient in skin care products.

Limes are rich in flavonoids, antioxidants, and soluble and insoluble fiber, which help reduce inflammation, protect blood vessels, and support heart health.

Fun Facts

• Christopher Columbus introduced lime seeds to the West Indies in 1493, and lime trees soon spread throughout the region, including Mexico and Florida.


• Most limes eaten in North America are Persian limes, a hybrid between key limes (Citrus aurantiifolia) and lemons (Citrus limon).


• Most limes are seedless—not because of genetic modification but because they reproduce through parthenocarpy, a process that allows fruit to develop without fertilization.


• With their high citric acid content, limes naturally kill bacteria, remove stains, and deodorize, making them excellent for cleaning and disinfecting.


• Limes come in various sizes and flavors. Persian limes are large and thick-skinned, key limes are small and tart, Kaffir and Thai limes are common in Southeast Asian cuisine, sweet limes are mild and grown in the Mediterranean, and finger limes, native to Australia, are known for their unique “lime caviar.”

Absorption Optimization: How to Increase Absorption

The vitamin C in limes and other citrus fruits helps the body absorb iron when eaten with plant-based sources of iron (nonheme iron) such as beans, lentils, leafy greens, quinoa, tofu, and molasses. Adding a fresh squeeze of lime to foods such as black beans, spinach, or quinoa can enhance iron absorption.

To maximize lime’s health benefits, consider eating the peel, which contains powerful flavonoids such as hesperidin and naringin, as well as limonene (a terpene) and fiber. If you eat the peel, opt for organic limes to avoid pesticides and other chemicals. Here are some ways to incorporate lime peels into your diet:

• Zest lime peel into foods and drinks.


• Dry lime peels, then grind them into a powder to sprinkle over meals and beverages.


• Candy lime peels to create a sweet treat.


• Make citrus sugar or finishing salt to sprinkle over dishes or desserts.

Pantry Pro Tip

Avoid heating lime to preserve its vitamin C. Since vitamin C is sensitive to heat, add lime juice to dishes after cooking to retain its nutritional benefits.

Precautions

Medication Interactions: Some compounds in limes may interact with certain medications, particularly those broken down by the liver. Lime juice can increase the effects and side effects of drugs such as lovastatin (Mevacor), ketoconazole (Nizoral), itraconazole (Sporanox), fexofenadine (Allegra), and triazolam (Halcion).

Skin Sensitivity: Contact with lime peel or juice, followed by sun exposure, can cause phytophotodermatitis, a skin reaction that leads to swelling, redness, and blistering. Wash your hands thoroughly after handling limes before going outdoors.

High Acidity: Consuming too much lime juice can cause digestive discomfort, particularly in people with high stomach acid or acid reflux. Over time, its acidity can also erode tooth enamel, leading to tooth sensitivity and cavities, so moderation is key.

Blood Thinning: The citric acid in limes has blood-thinning properties. Those with bleeding disorders or people taking blood thinners should consume limes with caution.

Optimal Storage

According to the University of California–Davis Postharvest Technology Center, limes should last a few days at room temperature if kept out of direct sunlight, which can degrade nutrients. Storing them in a vented plastic bowl or perforated plastic bag can help retain moisture.

For longer freshness, refrigerate limes in the crisper drawer and space them out to increase airflow. This can keep them fresh and juicy for several weeks.

Recipe: Cilantro Lime Rice

Bright, zesty, and flavorful, this cilantro lime rice is packed with vitamin C and antioxidants to support immunity and digestion while enhancing iron absorption.

Ingredients: 

• 2 cups white rice (jasmine or basmati rice work well)


• 1/2 bunch fresh cilantro, coarsely chopped


• 1 to 2 tablespoons high-quality oil (preferably olive oil)


• 2 limes, freshly juiced


• A pinch of salt, to taste

Instructions:

1. Cook the rice as usual. While it cooks, wash and chop the cilantro.


2. In a large bowl, combine cilantro, oil, lime juice, and salt. Mix well and set aside.


3. Once the rice is cooked, slowly add it to the bowl with other ingredients, mixing thoroughly until well-coated.


4. Add more oil if rice is too dry, and adjust salt to taste. Serve and enjoy.

Lime Tips for Kids

Encouraging kids to eat healthy foods can be challenging, but a squeeze of lime can help! Adding lime to these foods and beverages enhances flavor and provides health benefits, making nutritious meals more appealing to fussy kids.

• Water: Add a squeeze of lime to a glass of water to boost flavor and keep kids hydrated.


• Popsicles: Mix lime juice into homemade popsicles for a burst of citrus flavor.


• Yogurt: Stir in lime juice or zest to add a refreshing twist.


• Fruit Salad: Drizzle lime juice over fresh fruit to enhance its natural sweetness.


• Fruit Smoothie: Blend lime juice with bananas, berries, and yogurt for a delicious citrusy treat.