When life gives you lemons … you're in luck. Lemons are
full of vitamins, minerals, phytonutrients and antioxidants. They are
especially good sources of vitamin C and folate.
Lemons are one of the most popular acid citrus fruits,
according to the Purdue
University Horticultural Department. Their origin is unknown, though some
horticulturists theorize they come from Northern India. Lemons grow throughout
southern Europe, the Middle East, and into East Asia. They were brought to the
New World by Christopher Columbus in 1493. Today, the leading lemon producers
are California, Arizona, Italy, Spain, Greece, Turkey, Cyprus, Lebanon, South
Africa and Australia.
Lemons are available for purchase throughout the year but
summer is their peak season. Lemons are an extremely versatile fruit. You can
eat them in slices, sip healthy lemon water, make lemonade, garnish food with
them, candy their peels, and use their juice and peels in cooking and
more.
Nutrient profile
"Lemons are high in vitamin C, folate, potassium,
flavonoids and compounds called limonins," said Alissa Rumsey, a New York City-based
registered dietitian, certified strength and conditioning specialist and
spokesperson for the Academy of Nutrition and Dietetics. "Limonins are found
in the juice of the lemon."
According to World's
Healthiest Foods, a quarter cup of lemon juice contains 31 percent of the
daily recommended intake of vitamin C and 3 percent of folate and 2 percent of
potassium — all for around 13 calories. A whole raw lemon contains 139 percent
of the daily recommended vitamin C intake and has 22 calories.
Here are the nutrition facts for lemons, according to the
U.S. Food and Drug Administration, which regulates food labeling through the
National Labeling and Education Act:
|
Nutrition Facts
Lemon
Serving size: 1 medium (58 g / 2.1 oz)
Calories 15
Calories from Fat 0
*Percent
Daily Values (%DV) are based on a 2,000 calorie diet.
|
Amt per Serving
|
%DV*
|
|
Amt per Serving
|
%DV*
|
|
|
Total Fat 0g
|
0%
|
|
Total Carbohydrate 5g
|
2%
|
||
|
Cholesterol 0mg
|
0%
|
|
Dietary Fiber 2g
|
8%
|
||
|
Sodium 0mg
|
0%
|
|
Sugars 2g
|
|
||
|
Protein 0g
|
|
|
|
|
||
|
Vitamin A
|
0%
|
|
Calcium
|
2%
|
||
|
Vitamin C
|
40%
|
|
Iron
|
0%
|
Health Benefits
Immunity
"Vitamin C is plays a role in immunity and helps
neutralize free radicals in our body," said Rumsey. According to the Linus
Pauling Institute at Oregon State University, vitamin C stimulates the
production of white blood cells and may protect the integrity of immune cells.
Vitamin C helps protect leukocytes, which produces antiviral substances.
Heart health
"Folic acid is said to aid in preventing strokes and
may contribute to helping cardiovascular health by lowering homocysteine
levels," Rumsey said. A 2010 meta-analysis published in The European Journal of
Internal Medicine found that results from clinical studies examining folic
acid and heart attacks were inconclusive but folic acid consumption can result
in a modest improvement in stroke reduction.
Vitamin C, too, is linked to a reduced risk of
cardiovascular disease, said Rumsey. A 2015 study published in The
American Journal of Clinical Nutrition looked at more than 100,000 people
and found that those who ate the most fruits and vegetables had a 15 percent
lower risk of developing heart disease. Those with the highest vitamin C levels
in their plasma had even more reduced rates of heart disease.
Scientists theorize that vitamin C may have cardiovascular
benefits because it is an antioxidant that protects against dangerous free
radicals. It also may lower bad LDL cholesterol and keep arteries flexible,
according to the University
of Maryland Medical Center.
"Studies have also shown the effect of limonin on
lowering cholesterol," said Rumsey. In a 2007 study published in Alternative Therapies in
Health and Medicine, men and women who had high cholesterol were given
limonin and vitamin E daily for a month and their cholesterol levels lowered 20
to 30 percent. The researchers think that limonin reduces apolipoprotein B,
which is associated with higher cholesterol levels.
Kidney stones
Lemons and limes contain the most citric acid of any
fruits, which makes them beneficial to those suffering from kidney stones.
According to University
of Wisconsin Health, citric acid deters stone formation and also breaks up
small stones that are forming. The more citric acid in your urine, the more
protected you are from forming new kidney stones. Half a cup of pure lemon
juice every day or 32 ounces of lemonade has the same amount of citric acid as
pharmacological therapy.
Cancer
A 2011 study published in the Asian Pacific Journal of
Cancer Prevention found that lemon extract applied to breast cancer cells
induced cell death. The lemon extract was applied in-vitro, but the results may
suggest powerful cancer-fighting properties in lemons.
"There are numerous studies being conducted to
understand the role folate plays in cancer reduction," Rumsey said. A 2007
article in the American Journal of Clinical Nutrition notes that folate's
possible cancer-reducing properties are likely linked to its role in the
production of substances that silence cancer DNA. The study points out,
however, that some research has suggested that in some cases high levels of folate
could actually encourage cancer cell growth. The authors write, "Folate
may provide protection early in carcinogenesis and in individuals with a low
folate status, yet it may promote carcinogenesis if administered later and
potentially at very high intakes."
Limonins have also been linked to a decrease in cancer
risk, said Rumsey. A 2012 article in the Journal of Nurtigenetics and
Nutrigenomics looked at limonins in breast cancer cells and found that
they could be a helpful aid to chemotherapy.
Pregnancy health
"Folate is essential for pregnant women in order to
prevent neural tube defects," said Rumsey. While folate is present in
prenatal vitamins, consuming it through whole foods is an excellent way to make
sure the body absorbs it. [Related: Pregnancy
Diet — What to Eat, What Not to Eat]
Lemons, peels and weight loss
Lemons, lemon water and lemon peels have become popular
with dieters; as Rumsey said, "Lemons are a great, low calorie way to
flavor drinks and food."
Rumsey added that the peels also contain many nutrients.
"Grating the peels and adding to salads, chicken or fish dishes can add a
citrusy flavor. Peels can also be blended into smoothies or soups." But
she emphasized against treating them like a magic bullet for detoxing and
weight loss.
Risks of consuming lemons
In general, lemons are quite good for you, but if consumed
in excess, can cause gastric reflux problems or heartburn for those who suffer
from the conditions. Additionally, the citric acid can wear down the enamel on
your teeth, according to World's
Healthiest Foods, which encourages drinking lemon water through a straw.
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