Health Benefits of Lemon

Lemons (Citrus limon) are citrus fruits known for their sour, bitter flavor and bright yellow color. They are rich in vitamin C and antioxidants, which support various health aspects. Lemon water, in particular, has gained popularity for its potential to reduce kidney stone risk, enhance vitamin C intake, and support healthy digestion.

Lemons belong to the Rutaceae family, along with other citrus fruits. Read on to learn about the benefits and risks of lemons and tips for incorporating them into your meals and snacks.

Helps Prevent Kidney Stones

Kidney stones, also known as renal calculi or nephrolithiasis, are hard deposits made of minerals that form in the urinary tract and kidneys. They affect about 10% of people. Increasing levels of urine citrate, a weak acid, and making urine more alkaline can help prevent kidney stones.

Lemons contain citric acid, which helps increase urine citrate levels. Citric acid binds with urinary calcium to prevent oversaturated urine and binds to calcium oxalate crystals, preventing them from growing into painful kidney stones.

According to the National Kidney Foundation, daily consumption of four ounces of lemon juice concentrate mixed with water may help prevent kidney stones. However, if your urine pH levels are too acidic, an alkali citrate like potassium citrate might be better. Consult your doctor about your risk for kidney stones and the best prevention options for you.

Supports Heart Health

Lemons are rich in vitamin C and other antioxidants that support heart health. Adequate vitamin C intake protects cells from damaging free radicals, which can prevent atherosclerosis (plaque buildup in the arteries), reducing the risk of heart attack and stroke.

Phenolic compounds in lemons support healthy blood pressure, endothelial function, and low-density lipoprotein (LDL) cholesterol levels. Improved endothelial function ensures smooth blood flow, while managing hypertension and LDL cholesterol reduces heart disease risk.

Eating lemons also increases your total fruit and vegetable intake. A large 2017 study found that higher fruit and vegetable consumption was associated with reduced cardiovascular disease, cancer, and all-cause mortality.

Enhances Iron Absorption

One lemon provides over 30% of your daily value (DV) for vitamin C. Vitamin C is crucial for iron absorption and heart disease risk reduction. It helps absorb nonheme iron, found in plants and iron-fortified foods like bread and cereals.

Pairing iron-rich foods with vitamin C enhances iron absorption, beneficial for vegans or vegetarians who primarily consume nonheme iron. This can prevent iron deficiency anemia, a condition where the body lacks enough iron to produce hemoglobin, the protein in red blood cells that carries oxygen.

Prevents Cell Damage

Antioxidants in lemons prevent cell damage associated with health conditions like cardiovascular disease, chronic kidney disease, cancer, and chronic obstructive pulmonary disease (COPD). COPD is a group of progressive lung diseases that limit airflow and cause breathing difficulty.

Numerous studies have shown that citrus fruits are rich in antioxidants. These antioxidants are present in the juice and flesh, but recent research indicates that citrus peel contains even higher amounts of health-promoting antioxidants.

Nutrition of Lemon

One lemon without the peel has the following nutrition profile:

• Calories: 17
• Fat: 0.2 grams (g)
• Sodium: 1 milligram (mg)
• Carbohydrates: 5 g
• Fiber: 1.6 g (6% of the DV)
• Added sugars: 0 g
• Protein: 0.6 g
• Vitamin C: 31 mg (34% of the DV)

Lemons also contain micronutrients like potassium, vitamin B6, and thiamin. They are low in calories, with their main nutritional value coming from vitamin C. They are also a good source of phenolic compounds and carotenoids, which protect against oxidative stress and cell damage linked to chronic disease.

Risks of Lemon

Lemon is generally safe to consume in typical food and beverage amounts. However, the safety of consuming it in medical amounts, such as from a lemon concentrate supplement, is not well-established.

Inhaling lemon for aromatherapy, such as diffusing lemon essential oil, appears generally safe. However, phototoxicity, a harmful skin reaction to light after exposure to certain chemicals, is a potential risk.

Some people may have a sensitivity to citrus fruits, ranging from mild symptoms like itchiness around the mouth to anaphylaxis, a severe and potentially life-threatening reaction. Consult your healthcare provider if you think you may be allergic to citrus fruits for allergy testing and treatment if necessary.

Dental erosion is another possible risk, as the acid in lemons can break down tooth enamel. Rinse your mouth with plain water after consuming lemon.

Additionally, people with acid reflux or gastroesophageal reflux disease (GERD) may find that citrus fruits worsen their symptoms. GERD occurs when stomach acid repeatedly flows back into the esophagus.

Tips for Consuming Lemon

Incorporating lemon into your diet can help increase your vitamin C intake and antioxidant consumption. Here are some tips:

• Store lemons in the crisper section of your fridge to maximize freshness.
• Freeze cut or whole lemons to prevent waste.
• Add lemon juice or a lemon wedge to water or tea.
• Marinate meat, fish, or tofu in lemon juice and garnish with lemon slices.
• Make a simple legume salad (e.g., chickpea) with lemon dressing to enhance nonheme iron absorption.
• Use lemon or lemon zest to add flavor to soups, grains, or pastries