What are the health benefits of lemons?

Lemons first achieved their healthy claim to fame onboard the ships of early explorers to help treat scurvy, a then-common disease among the sailors. 

In 1747, James Lind found that lemons and oranges were extremely effective at treated the disease, which we know was caused by a vitamin C deficiency from months at sea without any fresh produce.

Lemons are rarely consumed as a stand-alone fruit due to their intense sour flavor but are extremely popular when used in smaller quantities and in combination with herbs and spices to lend a wonderful and dynamic flavor to many sauces, salad dressings, marinades, drinks and desserts.

This article provides a nutritional breakdown of lemons and an in-depth look at its possible health benefits, how to incorporate more lemons into your diet and any potential health risks of consuming lemons.

Contents of this article:

1.    Nutritional breakdown of lemons
2.    Possible health benefits of consuming lemons
3.    How to incorporate more lemons into your diet
4.    Potential health risks of consuming lemons

1. Nutritional breakdown of lemons

According to the USDA National nutrient database, one raw lemon, without peel (about 58 grams) provides 17 calories, 0.6 grams of protein, 0.2 grams of fat, 5.4 grams of carbohydrate (including 1.6 grams of fiber and 1.5 grams of sugar, 51% of daily vitamin C needs as well as small amounts of thiamin, riboflavin, vitamin B-6, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium, copper and manganese.

One fluid ounce of lemon juice provides 7 calories, 0.1 grams of protein, 0.1 grams of fat, 2.1 grams of carbohydrate (including 0.1 grams of fiber and 0.1 grams of sugar) and 23% of daily vitamin C needs.

2. Possible health benefits of consuming lemons

Lowering stroke risk

According to the American Heart Association, eating higher amounts of citrus fruits may lower ischemic stroke risk for women. Those who ate the highest amounts of citrus had a 19% lower risk of ischemic stroke than women who consumed the least.¹

Lemons have an intense sour flavor but are popular when used in combination with herbs and spices for many sauces, salad dressings, marinades, drinks and desserts.

Combating cancer

As an excellent source of the powerful antioxidant vitamin C, lemons and lemon juice can help fight the formation of free radicals known to cause cancer.

Maintaining a healthy complexion

The antioxidant vitamin C, when eaten in its natural form or applied topically, can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin texture. Vitamin C plays a vital role in the formation of collagen, the support system of your skin.

Preventing asthma

The risks for developing asthma are lower in people who consume a high amount of certain nutrients, one of these being vitamin C.

Increasing iron absorption

Iron deficiency is one of the most common nutrient deficiencies in developed countries and a leading cause of anemia. Pairing foods that are high in vitamin C with foods that are iron-rich will maximize the body's ability to absorb iron. For example, squeeze lemon juice atop a salad with spinach and chickpeas (both a good source of iron).

Boosting the immune system

Foods that are high in vitamin C and other antioxidants can help the immune system battle germs that cause a cold or flu. Maintaining a healthy diet high in fruits and vegetables is especially important during the winter months when physical activity levels tend to drop.

More benefits

Consumption of fruits and vegetables of all kinds has long been associated with a reduced risk of many adverse health conditions. Many studies have suggested that increasing consumption of plant foods like lemons decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.

3. How to incorporate more lemons into your diet

Lemons should be picked at their peak ripeness because, unlike many other fruits, they do not ripen or improve in quality after being picked.

Lemons are often paired with fish, shrimp, scallops, chicken and in many Mediterranean dishes.

Lemons should be stored at room temperature away from direct sunlight.

Lemons pair well with savory as well as sweet dishes. They are often used with fish, shrimp, scallops, chicken and in many Mediterranean dishes, as well as desserts.

Try some of these healthy and delicious recipes using lemon:

• Lemon raspberry zucchini bars
• Whole grain angel hair pasta with artichokes and lemon
• Mango citrus banan-za smoothie
• Spinach-pesto salad with farro
• Lemon raspberry almond muffins
• Lean green machine juice

4. Potential health risks of consuming lemons

Those with gastro-esophageal reflux disease (GERD) may experience an increase in symptoms such as heartburn and regurgitation when consuming highly acidic foods such as citrus fruit, however individual reactions vary.

It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with a variety than to concentrate on individual foods as the key to good health.