Limes are an important ingredient in more foods than you may realize

Few foods are as taken for granted as much as limes. Ranked in one survey behind more than a dozen other fruits like strawberries, bananas, watermelon, and grapes, many people only appreciate a lime wedge on a Diet Coke or squeezed over fish. Others only think of the fruit as an ingredient in margaritas or key lime pie.

Even lime-flavored Skittles got the boot as the longstanding candy flavor was switched out with green apple for nearly a decade.

Despite their sometimes-indifferent reception, limes are commonly included in a host of popular dishes and desserts that people don't think of such as honey chicken, baja bowls, creamed corn, smoothies, Thai curries, fajitas, bundt cake, sorbets, cookies, dressings, marinades, guacamole and pineapple salsa.

They are included in such a wide range of recipes because limes have the benefit of being "a highly versatile ingredient that works in both sweet and savory dishes from all over the world," says Jen Messer, a nutrition consultant and registered dietitian at Jen Messer Nutrition. "They bring a refreshing zing to foods and drinks while also offering great health benefits."

What are limes?

Limes are a citrus fruit belonging to the Rutaceae family of flowering plants. Other popular fruits in the family include oranges, grapefruit, kumquats, lemons and tangerines.

They are round and green ("lime" is also its own officially-recognized color), and are known for having a mildly sour, acidic taste with a slight hint of sweetness. There are more than 20 types of limes with Persian limes (also known as Tahiti limes), Mexican limes (also known as key limes), finger limes (also known as caviar limes) and Makrut limes being among the most popular.

China is by far the world's highest lime-producing country, using or exporting some 310 million metric tons annually. India comes in second at 16 million metric tons, and Russia, Brazil and Mexico produce even less but are still major players. While states like Arizona, California and Florida produce millions of limes from within the country, most of the limes sold in the U.S. are imported from Mexico, Peru and Colombia.

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Are limes good for you?

No matter where your limes come from, the fruit contains a host of important nutrients. These include protein, calcium, iron, magnesium, phosphorus, sodium, zinc, vitamin C, folate, niacin and vitamin A, per the U.S. Department of Agriculture. Despite their small size, a single lime also contains nearly two grams of dietary fiber.

This high amount of fiber that's found in the pulp of the fruit "balances the microbiome and supports brain health," says Dr. Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital and the Harvard-trained nutritional psychiatrist behind "Calm Your Mind with Food." And the potassium in limes "is great for regulating blood sugar and supporting hydration," she adds.

Along with improving your immune system and promoting collagen production, the vitamin C found in citrus fruits like limes "helps improve the absorption of plant-based (non-heme) iron," says Messer. This is why, she explains, patients with anemia or people following a vegan diet "are often encouraged to pair iron-rich foods with vitamin C-rich foods to improve iron absorption."

Limes are also a good source of antioxidants and phytochemicals that are anti-inflammatory, causing the fruit to be "good for heart health and for having anti-cancer properties," says Lisa Young, a registered dietitian nutritionist, author of "Finally Full, Finally Slim," and an adjunct professor of nutrition at New York University. "And a surprising benefit is that lime zest contains essential oils that may help improve your mood," she adds.

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Can you eat limes every day?

Despite so many benefits, some people should consider limiting how many limes they eat. "Because they are an acidic food, eating too many limes can cause gastrointestinal discomfort, especially for those with acid reflux or GERD," says Naidoo.

Ditto for people dealing with ulcers or mouth sores as "limes can flare and exacerbate associated discomfort," cautions Messer. What's more, "lime wedges in restaurants can harbor bacteria if left out for too long," adds Young, "which is why you should always opt to eat freshly-cut limes in clean environments."

As long as such considerations are kept in mind, however, Messer says that "limes are a great fruit to enjoy in your diet when you can."

This article originally appeared on USA TODAY: Are limes good for you?