Health Benefits of Lemons



Health & Diet Guide

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calo

What Are Lemons?

The lemon is a bright yellow citrus fruit. It has its distinctive sour taste because it’s rich in citric acid. It comes from the flowering plant family Rutaceae, and its scientific name is Citrus limon.

The lemon’s unique flavor makes it a popular ingredient in drinks, desserts, and meals. Almost all parts of a lemon can be used in cooking and cleaning.

Exactly where lemons came from isn’t known. But there’s documented evidence of its value from almost 2,000 years ago. The lemon tree grows in subtropical and tropical areas and can grow 10-20 feet tall. Most are grown in Mediterranean countries, as well as China, India, Mexico, Argentina, Brazil – and in California, Arizona, Texas, and Florida in the U.S. You can find fresh lemons year-round in supermarkets.

Lemon juice has many uses, from culinary to medicinal. Lemons are used all over the world in desserts, drinks, sauces, dips, and as a garnish for meat and fish dishes. Lemon juice is a natural cleaner and stain remover. Lemon oil provides the fragrance for perfumes, soaps, and skin creams

Health Benefits of Lemons

The vitamins, fiber, and plant compounds in lemons can be part of a healthy diet. It’s not common to actually eat a fresh lemon – they’re too sour for most tastes – unless you’re using preserved lemons.

Lemons can also provide important health benefits like:

Vitamin C

Lemons contain about 50 milligrams of vitamin C, which is over half the amount of vitamin C needed in your daily diet. Vitamin C is an antioxidant, which helps protect cells from damage. Vitamin C also helps your body make collagen for your skin, helps your body absorb iron, and supports your immune system. Citrus fruits are some of the best food sources of vitamin C.

Lemon also contains a high level of dietary fiber – but you don’t get fiber from juice.

Weight Management

The pectin fiber found in lemons expands once it is ingested, making you feel full sooner and longer. Lemon water is often touted as an effective tool in weight loss and weight management. While there’s nothing wrong with drinking water, there’s nothing magical about adding lemon to water for weight control. It’s also important to note that drinking water may keep you full and help you avoid snacking as effectively as lemon.

Anemia Prevention

Lemon can help your body absorb more iron from plant-based foods in your diet. Maintaining proper iron levels helps prevent anemia, which is a lower-than-average number of red blood cells, often as a result of iron deficiency.

Kidney Stone Prevention

Lemons get their sour taste from their abundance of citric acid. Some studies show that citric acid may help prevent the formation of kidney stones.

Antibacterial Effects

Lemon juice has antibacterial and antifungal properties. The plant compounds in lemon juice concentrate effectively inhibited the growth of salmonella, staphylococcus, and candida infections in one study. It was also effective against one particular antibiotic-resistant bacteria that causes pneumonia and blood infections.

Cancer Prevention and Treatment Research

Lemon juice is a valuable source of nutrients called flavonoids. These are antioxidants, which help protect cells from damage that could lead to cancer. But lemon juice hasn’t been studied for cancer prevention in people. While a healthy diet may help lower the risk of cancer, no one food has been shown to prevent cancer.

Lemon juice is not part of cancer treatment. But scientists have found tbest iny nanoparticles in lemon juice that – in lab tests on cells – inhibited cell reproduction and activated cancer cell death. This is extremely early research that’s more about searching for new cancer treatments and isn’t based on the lemon juice you’d get in your diet.

Lemon Nutrition

Lemons are an excellent source of:

Vitamin C

Dietary fiber

Citric acid

Iron

Nutrients per Serving

A half-cup serving of lemon contains:

Calories: 31

Protein: 1 gram

Fat: 0 grams

Carbohydrates: 10 grams

Fiber: 3 grams

Sugar: 3 grams

Potential Risks of Lemons and Lemon Juice

Citrus Allergies

If you’re allergic to grass pollen or citrus fruits like oranges, grapefruit, or limes, you may also be allergic to lemons. The most common reactions are itching, burning, or swelling of the mouth and throat. Some people can have headaches or gastrointestinal distress.

Lemon Juice May Erode Dental Enamel

There have been cases of dental erosion in people who drink lemon juice in large amounts. The natural acids found in lemon juice can erode dental enamel if you drink too much of it, too often.

Lemon Juice and Migraines

Lemon juice is high in tyramine. If you are sensitive to tyramine, drinking lemon juice can trigger migraine headaches.