Vitamin details
Lemons comprise little or no fats and protein. They consist primarily of carbs (10%) and water (88–89%).
A medium lemon offers solely about 20 energy.
The vitamins in 1/2 cup (100 grams) of uncooked, peeled lemon are (1):
Carbs
The carbohydrates in lemons are primarily composed of fibers and easy sugars, corresponding to glucose, fructose, and sucrose (2).
Fiber
The principle fiber in lemons is pectin.
Soluble fibers like pectin can decrease blood sugar ranges by slowing down the digestion of sugar and starch (3).
Dietary fibers are an essential a part of a nutritious diet and linked to quite a few well being advantages (3, 4).
Nutritional vitamins and minerals
Lemons present a number of nutritional vitamins and minerals.
Different plant compounds
Plant compounds are pure bioactive substances present in vegetation, a few of which have highly effective well being advantages.
The plant compounds in lemons and different citrus fruit could have useful results on most cancers, heart problems, and irritation (8, 9, 10).
These are the principle plant compounds in lemons:
Lots of the plant compounds in lemons are usually not present in excessive quantities in lemon juice, so it’s endorsed to eat the entire fruit — excluding the peel — for max profit (16, 17).
Well being advantages of lemons – “vitamin c in lemon”
Citrus fruits, together with lemons, are related to quite a few well being advantages.
Their nutritional vitamins and fiber, in addition to their highly effective plant compounds, are doubtless accountable (18).
Coronary heart well being
Coronary heart illness, together with coronary heart assaults and strokes, is the world’s commonest reason behind loss of life.
Consumption of fruits excessive in vitamin C is linked to diminished coronary heart illness threat (19, 20).
Low ranges of vitamin C within the blood are additionally related to elevated threat of stroke, particularly amongst those that are obese or have hypertension (21, 22).
Consumption of remoted fibers from citrus fruits has been proven to lower blood levels of cholesterol, and the important oils in lemons can shield LDL (unhealthy) ldl cholesterol particles from changing into oxidized (23, 24).
Latest research in rats present that the plant compounds hesperidin and diosmin could have useful results on some key threat elements for coronary heart illness (25, 26, 27).
Prevention of kidney stones
The citric acid in lemons could scale back your threat of kidney stones (28, 29).
Some research have proven that lemon juice and lemonade will be efficient at stopping kidney stones, however different research have discovered no impact (30, 31, 32).
Anemia prevention
Anemia is commonly brought on by iron deficiency and commonest in pre-menopausal ladies.
Lemons comprise small quantities of iron, however they’re a fantastic supply of vitamin C and citric acid, which may improve the absorption of iron from different meals (33, 34).
As a result of lemons can improve the absorption of iron from meals, they might assist stop anemia.
Most cancers
Lemons could assist scale back the danger of many forms of cancers, together with breast most cancers. That is considered resulting from plant compounds like hesperidin and d-limonene (35, 36, 37, 38, 39, 40, 41, 42).
Lemon water
Many individuals drink lemon water — both scorching or chilly — a number of instances per day.
The recipe is often freshly squeezed juice from 1/2–1 lemon in a cup (240 ml) of water.
Ingesting water with freshly squeezed lemon could have some well being advantages.
Lemon water is a wealthy supply of vitamin C and plant compounds, which may improve immune perform, shield in opposition to varied illnesses, and improve your absorption of iron (5, 20, 34, 35).
The citric acid in lemons decreases your threat of kidney stones by diluting urine and rising its citrate content material (28).
Provided that some pulp goes into the combination, pectins within the pulp can promote fullness and feed the pleasant micro organism in your intestine, therein selling good well being and decreased threat of illness (3).
To high issues off, the lemon aroma derived from the important oils may lower stress and enhance temper (43).
Lemonade ought to have comparable well being advantages — apart from the steadily added sugar, which is unhealthy when consumed in extra.
Opposed results
Lemons are usually properly tolerated, however citrus fruit could trigger allergic reactions in a small variety of folks (44).
They might additionally trigger contact allergy and pores and skin irritation in folks with dermatitis (45).
Lemons are fairly acidic, so consuming them steadily could also be dangerous to dental well being in case your tooth enamel turns into broken (46).