No one precisely knows the origin of lemons. However, it is generally believed they dispersed throughout the world from northwestern India, from where they were brought to the Middle East and North Africa. In the first millennium AD, thanks to merchants and travelers, lemon trees populated the Mediterranean, and were cultivated in Egypt and China [1].
The lemon arrived in Russia from Holland in the latter half of the seventeenth century. Citrus fruits were so valued at court that a special caretaker tended to the lemon trees [2].
Medieval healers supposed that lemons could cure the plague and also neutralize snake venom. Eastern medicine considered the lemon an excellent remedy for lung and heart ailments, and jaundice. Citric acid was suggested to drink for scurvy. It was also thought that pregnant women experiencing toxicosis absolutely should consume this fruit.
Nowadays, the lemon has earned a reputation as the best remedy for colds and flu, as just two tablespoons of lemon juice contain half the daily requirement of vitamin C.
Calorie Count 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 requirement of vitamin C, which helps reduce the risks of developing cardiovascular diseases.
Lemons are rich in vitamins C, A, B1, and B2. Their peel contains essential oil with a potent bactericidal effect and flavonoids—natural antioxidants. Let’s look closer at exactly how beneficial this fruit is.
1. Lowers Heart Attack Risk
100 g of lemon contains half the daily requirement of vitamin C, which helps reduce the risks of developing cardiovascular ailments [4], [5], [6]. The fiber and plant compounds in the fruits possess similar properties [7], [8]. Furthermore, the fibers and vegetable compounds present in lemons reduce blood cholesterol levels [9], [10], [11].
2. Aids in Weight Management
Lemon is often suggested as a product that assists with losing weight. However, no study has yet confirmed that people shed excess kilograms because of it. The point is that lemons help prevent gaining weight [12], [13]. They contain polyphenols which act as prebiotics, stimulating beneficial bacteria and accelerating fat breakdown. Notably, pollyphenols that assist with weight control are especially abundant in the fruit’s peel [14].
3. Prevents Kidney Stone Formation
Kidney stones are hard deposits of minerals and salts. This condition has a high likelihood of recurrence. Citric acid helps lower the risk of their formation because it displaces calcium from insoluble salts [15]. According to studies, just 125 ml of lemon juice daily significantly reduces the risk of recurrent kidney stones [16], [17].
4. Protects Against Anemia
Lemons have a low iron content, but they assist the body in absorbing non-heme iron from plant 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.
5. Reduces Cancer Risk
A number of scientific investigations have demonstrated that people who consume more lemons are less susceptible to oncological diseases [20], [21], [22]. Scientists suggest that many plant compounds present in citrus are effective for cancer prevention [23], [24], [25], [26]. However, these findings were derived from animal experiments and warrant further exploration.
6. Enhances Digestion
Lemons contain indigestible dietary fibers (pectins) that collect toxins from the intestinal walls and eliminate them from the body. Consuming pectin-rich foods normalizes metabolism and improves digestion [27], [28], [29]. However, those who drink the juice without the pulp, where the fiber resides, miss out on this beneficial property of lemons.
Harm: Important Contraindications
It is not advised for pregnant or nursing women, children under three, or individuals with citrus allergies to consume lemon.
Before adding lemon to your daily diet, you must determine all contraindications and the potential harm the fruit might inflict upon your health.
endocrinologist, dietitian at “SM-Klinika” in Ryazan
“It is not recommended for pregnant or nursing women, children under three, and individuals allergic to citrus fruits, as well as those with a history of gastritis with high acidity, ulcers, pancreatitis, or dental enamel problems, to consume lemon. Citric acid whitens teeth, but it acts aggressively in the process.
Excessive lemon consumption can trigger an allergic reaction due to its high acid content, cause irritation to the gastrointestinal lining, and lead to inflammation there. Moreover, an surplus of vitamin C in the body is not absorbed, so overuse of lemons during illness is not only pointless but might cause harm.
It should also be remembered that consuming lemon simultaneously with certain antibiotics reduces their efficacy and promotes the formation of harmful insoluble complexes.”
The uniqueness of the lemon is defined by its composition. It pairs well with vegetables, making it very healthful to use its juice as a salad dressing or to enhance the flavor profile of fish.
“Two tablespoons of lemon juice contain half the daily requirement of vitamin C. However, when adding lemon juice to tea or coffee, consume the beverages warm, not hot, to preserve all the fruit’s beneficial properties. It is not advised to consume lemon along with meat and fish in the evening hours to avoid intensifying fermentation in the intestines.
The optimal amount is no more than two to three lemon wedges per day for those without digestive issues.”
How to Prepare Lemon: Chef’s Tips
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 online healthy eating academy “ZOZHigay,” author of master classes on anti-age cuisine
“Lemon is the ideal healthy lifestyle product. I would prioritize its alkalizing effect. Lemon is rich in potassium, calcium, iron, magnesium, zinc, and phosphorus, as well as B vitamins. But these can be found in other vegetables and fruits too. However, only lemon and grapefruit are capable of turning the pH balance of the body’s internal environments (except the stomach) toward neutral. ‘Alkalization’ is extremely important for reducing the inflammation caused by chronic diseases of various spectra.
Furthermore, lemons contain D-limonene—a compound considered to be anti-cancerous. It also improves the function of the gastrointestinal tract and eliminates toxins.
How to consume lemon? It’s good if you chew a couple of wedges with the peel once a day. Just not on an empty stomach, but with food. If the fruit seems too sour, use its juice. In the morning after waking, drink a glass of warm water with the juice of a third of a lemon. For lunch, use the juice in a salad dressing: you can simply mix it with olive oil, or drizzle lemon over fish or a side dish.
But I wouldn’t discount the zest either. Grate it into a salad or sprinkle it over fish or meat when serving. This piquant Italian aroma makes an excellent seasoning.”
The Main Points on Lemon’s Benefits
- Lemon is a record-holder for vitamin C content: two tablespoons of juice provide half the daily requirement.
- The fruit supports heart and vascular health, helping to lower cholesterol levels due to vitamin C and fiber.
- Citric acid prevents the formation of kidney stones by binding calcium and reducing the risk of recurrence.
- It is beneficial for digestion and weight management due 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 issues, and citrus allergies.
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