Health Benefits of Lemon

Lemon is a citrus fruit with a thick rind and soft, edible interior. It can be consumed in many ways, fresh or processed, but mostly in the form of lemonade, lemon water, or like any ordinary fruit. Peel is edible, too, and is often used for adding flavor to cookies, cakes, and other food.

Lemon is a good source of some vitamins, minerals, antioxidants, and other beneficial compounds, and its consumption can lead to better health.

Updated: November 25, 2024.

How much vitamin C is in a Lemon?

Nutritional content of raw lemon and lemon juice varies depending on the lemon variety, season, growing conditions and similar, but general values are given in the following table:

So, on average, 100g of lemon contains around 80mg of vitamin C, while 100g of lemon juice contains around 50mg of vitamin C. Vitamin C RDA for adult person is ~60mg of vitamin C. Lemons are also a decent source of potassium and vitamin B6.

Also, lemon contains 13 mg of copper, 12 mg of phytosterols, and other beneficial compounds. Note that lemons don't contain cholesterol and that it is very low in sodium (3 mg per 100g of fruit).

Lemon can be consumed as:

• fruit - peel it off and eat it. This is the best way to consume the lemon in order to fully benefit from it.
• lemon juice - lemon juice is squeezed using hand or some sort of juicer (hand juicer, citrus juicer, masticating juicer, countertop juicer etc.) and consumed as pure lemon juice or mixed with some other fruit juice (my preferred choice is juice containing 2-3 lemons and one orange, with no water or sugar added).
• lemonade - lemon juice diluted with some water, with or without added sugar or some other sweetener.
• lemon water - lemon water is sometimes considered as 'very diluted lemon juice', but it is made using lemon juice and lemon peel, thus it contains compounds that are found in peel, too. Note that if you are going to use lemon peel as food, be sure to use home grown lemons and/or organically grown lemons. Lemon peel from chemically treated lemons is not recommended for consumption.

Lemon Health Benefits Listed

• Boosts Immunity: Rich in vitamin C, lemons enhance the immune system, helping the body fight off colds and infections.
• Supports Digestion: Lemon juice stimulates bile production, improving digestion and alleviating bloating and indigestion.
• Promotes Hydration: Adding lemon to water makes it more flavorful, encouraging better hydration throughout the day.
• Aids in Weight Management: Lemons contain pectin, a type of fiber that helps reduce hunger cravings and supports weight management.
• Improves Skin Health: The antioxidants and vitamin C in lemons promote collagen production, reducing wrinkles and enhancing skin clarity.
• Balances pH Levels:
  Despite their acidity, lemons have an alkalizing effect on the body, which can support overall health.
• Enhances Iron Absorption: Vitamin C in lemons helps the body absorb more iron from plant-based foods, preventing iron-deficiency anemia.
• Detoxifies the Body: Lemons stimulate the liver to flush out toxins, aiding in natural detoxification.
• Supports Heart Health: The vitamin C and plant compounds in lemons may lower cholesterol and reduce the risk of heart disease.
• Reduces Kidney Stone Risk: Citric acid in lemons increases urine volume and prevents calcium buildup, reducing the risk of kidney stones.
• Relieves Sore Throat: Lemon water with honey soothes sore throats and provides antibacterial benefits.
• Freshens Breath: The natural acidity in lemons helps neutralize odors and kills bacteria, leaving your breath fresher.
• Lowers Blood Pressure: Potassium in lemons helps relax blood vessels, promoting better blood flow and lowering blood pressure.
• Fights Free Radicals: Lemons are high in antioxidants, which combat free radicals and reduce inflammation in the body.
• Boosts Energy: The refreshing scent and natural compounds in lemons can help improve mood and increase energy levels.

Obviously, lemon is a great food, but it is not a wonder plant or wonder fruit - there is no such food.

However, regular consumption of lemon is highly recommended. After all, just a 100g of lemon provides daily dose of vitamin C for an adult.

There are fruits and vegetables that are richer in vitamin C than lemons, but personally, when I drink lemon juice (no sugar added), I feel it from my head to my toes. And such 40-50 kcal glass of juice can postpone my next meal by at least an hour or two. Excellent! And it is so easy to grow in the backyard or at home :)