In This ArticleView AllIn This ArticleHealth BenefitsNutrition FactsPotential RisksTips to Enjoy LemonsFAQs
In This ArticleView All
View All
In This Article
Health Benefits
Nutrition Facts
Potential Risks
Tips to Enjoy Lemons
FAQs
Zesty, flavorful and refreshing, lemons are a beloved kitchen staple. From sweetsummertime lemonadeto the brightest finish for a warm, comfortingseafood dish, lemons are delicious and versatile. But have you ever wondered about the nutritional value they bring to the table? In this article, we’ll dive into the health benefits of lemons and their potential drawbacks and share expert tips for incorporating them into your diet. Read on to learn more.
Pictured Recipe:Lemony Baked Salmon in Foil
Photographer: Jen Causey, Food Stylist: Ruth Blackburn
Health Benefits of Lemons
You May Have Better Skin Health
Bursting with vitamin C, lemons help promote collagen synthesis that’s important for supple, glowing skin.Erin Palinski-Wade, RD, CDCES, a registered dietitian and author of2-Day Diabetes Diet, tellsEatingWell, “Lemons are an excellent source of vitamin C, an antioxidant that helps protect cells from damage. Vitamin C also helps your body make collagen for your skin, helps your body absorb iron and supports your immune system.”
You May Reduce Your Risk of Kidney Stones
You Might Absorb Iron More Efficiently
Lemons are loaded with vitamin C, which studies show can significantly enhance iron absorption, particularly non-heme iron, which comes from plant-based sources.Iron is essential for energy production and proper growth and development.
“Lemons contain vitamin C and citric acid, which help you absorb non-heme iron from plants,” Palinski-Wade explains. “This may prevent anemia, a lower-than-average number of red blood cells, often due to iron deficiency.”
7 Sneaky Signs You Could Have Iron Deficiency
You Will Consume More Antioxidants
Lemons are abundant in flavonoids, which may give lemons natural antioxidant properties that can bolster your immune system and overall health.“Lemons are a rich source of flavonoids, which are antioxidants that help remove free radicals that can damage cells from the body,” says Palinski-Wade.
The 6 Best Antioxidant-Rich Fruits to Reduce Inflammation, According to a Dietitian
Lemon Nutrition
One whole lemon (65 grams) contains:
Potential Risks of Eating Lemons
Like most other foods, it’s critical to consume lemons in moderation. Lemons' high citric acid content may erode tooth enamel and lead to poor dental health over time if regularly consumed in excess.
“Lemons are highly acidic, which can wear away the enamel of your teeth,” cautions Palinski-Wade. “Additionally, in individuals suffering from acid reflux, eating too many lemons can cause heartburn, especially when eaten on an empty stomach. If you’re allergic to grass pollen or citrus fruits like oranges or limes, you may also be allergic to lemons. Also, citrus fruits and juices can irritate and worsen mouth sores.”
The 6 Best Foods That Can Help Alleviate Acid Reflux
Tips for Adding Lemons to a Healthy Eating Pattern
According to Palinski-Wade, here are some tips for incorporating more lemons into a healthy eating pattern.
Related:Can You Freeze Lemons?
The Bottom Line
Lemons are a nutritional powerhouse that deserves a place in any healthy eating pattern. They’re a rich source of vitamin C, fiber, antioxidants and essential minerals like potassium, calcium and magnesium. Enjoying lemons in moderation may even help improve your skin health, lower your risk of kidney stones, enhance iron absorption, bolster your immune system and reduce blood pressure. However, research shows excessive lemon intake can damage tooth enamel due to its high citric acid content. Consume lemons in moderation to reap the flavor and nutrition benefits.
Read Next:The #1 Habit to Break for Better Metabolic Health, According to Dietitians
Frequently Asked QuestionsConsuming lemons daily is safe for most people and can offer health benefits. Lemons are a rich source ofvitamin Cand antioxidants, supporting immune function and overall health. However, enjoy lemons in moderation to prevent potential dental issues due to their acidic nature.The nutrients in lemons may help in your efforts to reduce blood pressure. They contain potassium, which helps balance sodium levels, and the flavonoids in lemons may contribute to cardiovascular health. Including lemons in a heart-healthy diet may be a positive choice for those with high blood pressure.Excessive lemon juice intake may pose a risk for kidney stones due to its citric acid content. However, lemon juice is generally safe in moderation and can have a mild diuretic effect that can actually help improve kidney function. If you’re concerned about your kidney health, speak with a health care professional.
Frequently Asked Questions
Consuming lemons daily is safe for most people and can offer health benefits. Lemons are a rich source ofvitamin Cand antioxidants, supporting immune function and overall health. However, enjoy lemons in moderation to prevent potential dental issues due to their acidic nature.
The nutrients in lemons may help in your efforts to reduce blood pressure. They contain potassium, which helps balance sodium levels, and the flavonoids in lemons may contribute to cardiovascular health. Including lemons in a heart-healthy diet may be a positive choice for those with high blood pressure.
Excessive lemon juice intake may pose a risk for kidney stones due to its citric acid content. However, lemon juice is generally safe in moderation and can have a mild diuretic effect that can actually help improve kidney function. If you’re concerned about your kidney health, speak with a health care professional.
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Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Miles EA, Calder PC.Effects of citrus fruit juices and their bioactive components on inflammation and immunity: A narrative review.Front Immunol. 2021;12:712608. doi:10.3389/fimmu.2021.712608
Barghouthy Y, Somani BK.Role of citrus fruit juices in prevention of kidney stone disease (KSD): A narrative review.Nutrients. 2021;13(11):4117. doi:10.3390/nu13114117
Li N, Zhao G, Wu W, et al.The efficacy and safety of vitamin C for iron supplementation in adult patients with iron deficiency anemia: A randomized clinical trial.JAMA Netw Open. 2020;3(11):e2023644. doi:10.1001/jamanetworkopen.2020.23644
National Institutes of Health. Office of Dietary Supplements.Iron factsheet for consumers.
U.S. Department of Agriculture. FoodData Central.Lemon, raw.
American Dental Association. Mouth Healthy.Erosion: What you eat and drink can impact teeth.
