No one knows precisely where lemons originated. However, it is generally believed that they spread throughout the world from northwestern India, from where they were brought to the Near East and North Africa. In the first millennium AD, thanks to traders and travelers, lemon trees populated the Mediterranean, and were cultivated in Egypt and China [1].
The lemon arrived in Russia from Holland in the second half of the seventeenth century. Citrus fruits were so valued at court that a special caretaker looked after the lemon trees [2].
Medieval healers thought lemons could cure the plague and neutralize snake venom. Eastern medicine considered the lemon an excellent remedy for lung, heart, and jaundice ailments. Citric acid was proposed to be drunk for scurvy. It was also thought that this fruit should definitely be eaten by pregnant women experiencing toxicosis.
Nowadays, the lemon has earned a reputation as the best cure for colds and flu, since just two tablespoons of lemon juice contain half the daily requirement of vitamin C.
Health
Calorie Content and Nutritional Value of Lemon
Lemon contains: calories, proteins, fats, carbohydrates, and dietary fiber
100 g of lemon contains:
calories — 29 kcal;
proteins — 1.1 g;
fats — 0.3 g;
carbohydrates — 9.3 g;
dietary fiber — 2.8 g [3].
Benefits: 6 Useful Properties
100 g of lemon contains half the daily norm of vitamin C, which helps reduce the risks of developing cardiovascular diseases.
Lemons are abundant in vitamins C, A, B1, and B2. Their rind contains an essential oil with a powerful bactericidal effect and flavonoids—natural antioxidants. Let’s examine in more detail exactly how beneficial this fruit is.
- Lowers Heart Attack Risk
100 g of lemon contains half the daily norm of vitamin C, which helps lower the risks associated with cardiovascular ailments [4, 5, 6]. Fiber and plant compounds in the fruits possess similar properties [7, 8]. Furthermore, the fibers and vegetable compounds found in lemons reduce blood cholesterol levels [9, 10, 11].
Nuts, seeds, and dried fruits are a convenient way to boost fiber intake in the diet, while berries and broccoli combine the benefits of antioxidants and fiber.
Products Containing Fiber: A List from Doctors.
- Aids in Weight Management
The lemon is often recommended as a product that assists in losing weight. However, no study has yet confirmed that people shed excess pounds specifically because of it. The point is that lemons help prevent weight gain [12, 13]. They contain polyphenols which act as prebiotics, stimulating beneficial bacteria and speeding up fat breakdown. Notably, there is a high concentration of weight-managing polyphenols especially present in the fruit’s peel [14]. - Prevents Kidney Stone Formation
Kidney stones are hard deposits of minerals and salts. This condition has a high probability of recurrence. Citric acid helps decrease the risk of their formation by displacing calcium from insoluble salts [15]. According to research, just 125 ml of lemon juice daily significantly lowers the likelihood of recurrent kidney stone formation [16, 17]. - Protects Against Anemia
Lemons have a low iron content, but they assist the body in absorbing non-heme iron from plant-based foods [18, 19]. Non-heme iron does not raise blood hemoglobin levels and is found, for instance, in whole grains, nuts, seeds, legumes, beans, and leafy greens. - Reduces Cancer Risk
A number of scientific studies have shown that individuals who consume more lemons are less susceptible to oncological diseases [20, 21, 22]. According to scientists, many plant compounds present in citrus fruits are effective for cancer prevention [23, 24, 25, 26]. However, these results were obtained from animal experiments and require further scrutiny. - Improves Digestion
Lemons include indigestible dietary fibers (pectins) that collect toxic substances from the intestinal walls and eliminate them from the body. Consuming foods containing pectin normalizes metabolism and enhances digestion [27, 28, 29]. Nevertheless, this beneficial quality of lemons is missed by those who drink the juice without the pulp, where the fiber is actually located.
Consumption of lemon is not advised for pregnant or nursing women, children under three, and individuals allergic to citrus fruits.
Before incorporating lemon into your daily regimen, it is essential to learn about all contraindications and potential harm the fruit might cause to your health.
Endocrinologist and nutritionist at “SM-Klinika” in Ryazan
“Consumption of lemon is discouraged for pregnant or nursing women, children under three, and people allergic to citrus fruits, as well as those with a history of gastritis with high acidity, peptic ulcers, pancreatitis, or dental enamel issues. Citric acid bleaches teeth, but it does so aggressively.
Excessive consumption of lemon might trigger an allergic reaction due to the high acid content, causing irritation of the gastrointestinal lining and subsequent inflammation. Moreover, excess vitamin C in the body is not absorbed, so overconsumption during illness is not only pointless but potentially harmful.
One should also remember that taking lemon concurrently with certain antibiotics reduces their efficacy and promotes the formation of harmful insoluble complexes.”
Lemon pairs well with vegetables, so it is very beneficial to use its juice as a salad dressing or to enhance the flavor of fish.
Lemon’s uniqueness is defined by its composition. It pairs well with vegetables, so using its juice as a salad dressing or to improve the taste of fish is quite beneficial.
“Two tablespoons of lemon juice contain half the daily requirement of vitamin C. However, when adding lemon juice to tea or coffee, ensure the beverages are warm, not hot, to preserve all the fruit’s beneficial properties. It is not recommended to consume lemon with meat and fish in the evening hours so as not to intensify the fermentation process in the gut.
It is optimal for those without digestive issues to eat no more than two to three slices of lemon daily.”
Use lemon juice as part of a salad dressing: you can simply mix it with olive oil, or drizzle lemon over fish or a side dish.
Chef, founder of the “ZOZhigaï” online healthy eating academy, author of anti-age cuisine masterclasses
“The lemon is an ideal healthy food product. I would place its alkalizing effect first. Lemon contains abundant potassium, calcium, iron, magnesium, zinc, and phosphorus, along with B vitamins. However, these can be found in other fruits and vegetables too. But only lemon and grapefruit are capable of transforming the pH of the body’s internal environments (except the stomach) to neutral. ‘Alkalization’ is extremely important for reducing inflammation caused by various chronic diseases.
Moreover, lemons contain D-limonene—a compound considered anti-carcinogenic. It also improves GI function and eliminates toxins.
How to consume lemon? It is good to chew a couple of slices with the peel once a day. Just not on an empty stomach, but along with a meal. If the fruit seems too sour, use its juice. Upon waking in the morning, drink a glass of warm water with the juice of a third of a lemon. For lunch, use the juice as part of a salad dressing: you can simply mix it with olive oil, or drizzle lemon over fish or a side dish. Considering the zest, I would not disregard it either. Grate it into a salad or sprinkle it over fish or meat when serving. This spicy Italian aroma makes an excellent seasoning.”
How to Make Homemade Lemonade: 10 Recipes
Key Takeaways on Lemon’s Benefits
Lemon is a record-holder for vitamin C content: two tablespoons of juice provide half the daily requirement.
The fruit promotes heart and vascular health, helping to lower cholesterol levels due to vitamin C and fiber.
Citric acid prevents kidney stone formation by binding calcium and reducing recurrence risk.
It is beneficial for digestion and weight management thanks to pectins (fiber) and polyphenols that speed up fat breakdown.
Lemon should be consumed with caution: it is contraindicated for those with gastritis, ulcers, pancreatitis, enamel problems, and citrus allergies.
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