All About Lemons: Nutrition, Health Benefits, Uses, and More

All About Lemons: Nutrition, Health Benefits, and Uses

Lemons are one of the most versatile fruits around. These bright yellow citrus fruits are a staple in kitchens worldwide. Known for their tart, zesty flavor and medicinal properties, lemons have been used for centuries to flavor food, cleanse the body, and promote good health.

But how many calories are actually in half a lemon? And what are some of the top ways to enjoy lemons?

Keep reading to learn all about lemon nutrition facts, health benefits, risks, selection and storage, growing your own, and more.

Lemons 101

Lemons (Citrus limon) are a type of small, oval-shaped citrus fruit. They have a bright yellow rind and juicy, sour flesh. Lemon trees originate from Asia but are now grown worldwide in suitable climates.

The main producers of lemons globally include India, Mexico, China, Argentina, Brazil, and the United States, especially California and Arizona. Peak season for fresh lemons runs from winter through early summer.

Lemons are often used to flavor or garnish foods like seafood, baked goods, drinks, salad dressings, marinades, and more. Their juice offers a tangy citrus flavor, while the zest provides fragrant lemon oil.

Lemons contain a number of beneficial plant compounds, vitamins, and minerals and have been used traditionally for purposes like cleansing, weight loss, and digestive health.

Lemons Nutrition Facts

Here are some of the top nutrients found in about 12 of a medium lemon (1):

• Calories: 11
• Carbs: 3 grams
• Fiber: 0.5 grams
• Protein: 0.3 grams
• Vitamin C: 23% of the Daily Value (DV)
• Vitamin A: 2% of the DV
• Thiamine: 2% of the DV
• Folate: 2% of the DV
• Potassium: 2% of the DV
• Magnesium: 1% of the DV

Lemons are very low in calories, carbs, and fat. Their main macronutrient is carbohydrates, specifically simple sugars like sucrose, glucose, and fructose.

Theyre an exceptionally good source of vitamin C, providing over 20% of the DV in just half a fruit. Vitamin C is an essential antioxidant that is important for immune health (2).

Lemons also contain small amounts of B vitamins, potassium, copper, calcium, vitamin A, and vitamin E.

Benefits of Lemons

Here are some of the top evidence-based health benefits of lemons:

Rich in Antioxidants

Lemons are loaded with antioxidants, including flavonoids, vitamin C, vitamin E, and carotenoids. Antioxidants help neutralize free radicals to prevent cell damage and lower inflammation (3).

Some research shows that the antioxidant content of lemon juice is even higher than the peel (4).

Support Immunity

Lemons are one of the best sources of vitamin C, squeezing in over 20% of your daily needs in just half a fruit. Vitamin C has well-studied immune-boosting properties and can help prevent and treat upper respiratory infections (5).

Promote Heart Health

Some studies have found that the plant compounds in citrus fruit may help lower cholesterol levels and blood pressure (6, 7). Lemons also contain potassium, which may decrease blood pressure by excreting excess sodium through the urine (8).

Prevent Kidney Stones

The citric acid in lemon juice may help prevent kidney stones by increasing urine volume and pH. Increasing citrate levels in the urine can prevent calcium from binding with other compounds to form stones (9).

Aid Digestion

Some research indicates that lemon water could help improve digestion by stimulating the production of stomach acid. This may help relieve symptoms of acid reflux and heartburn (10).

Boost Liver Function

Animal studies show that the flavonoids in lemon extract may protect against liver damage. However, more research is needed to determine how this may apply to humans (11, 12).

Freshen Breath

Thanks to its acidic pH and antimicrobial properties, swishing lemon juice around in your mouth may help kill off odor-causing bacteria (13).

Uses for Lemons

From adding flavor to sauces, salad dressings, and seafood to cleaning and freshening, here are some of the top ways to use lemons:

• Make lemon water. Add freshly squeezed juice to warm or cold water.
• Use as a marinade for poultry, fish, or tofu.
• Preserve or prevent cut fruits like apples from browning.
• Add lemon juice or zest to baked goods like cakes, muffins, or cookies.
• Make homemade lemonade, lemon curd, or lemon-infused jam or tea.
• Use as a sauce for grilled meats or fish.
• Add to salad dressings, dips, or sauces for a burst of flavor.
• Make a natural household cleaner by mixing lemon juice with water.
• Create a facial steam by boiling lemon rinds in water.

Selecting and Storing Lemons

When selecting lemons, look for ones that are bright yellow with smooth, thin skins. They should feel firm and heavy for their size.

Avoid lemons with hard, dry skins or green tinges, which indicate under ripeness. Soft, spongy lemons or those with brown spots should also be avoided.

To get the most juice out of lemons, store them at room temperature away from direct sunlight and let come to room temperature before juicing. If cut, lemons can be stored in the refrigerator sealed in an airtight container for up to 5 days.

Health Risks of Lemons

Lemons are generally safe but can cause side effects in some people, including:

• Heartburn: The acidic citric juice may aggravate heartburn or GERD symptoms (14).
• Tooth Enamel Erosion: Frequent contact between lemon juice and teeth can erode tooth enamel over time (15).
• Phytophotodermatitis: Applying lemon juice to the skin and exposing it to UV rays can cause rashes and blistering (16).
• Drug Interactions: Lemons can interact with certain medications like diuretics, laxatives, and lithium (17).

If you experience any negative symptoms after eating lemons, consider decreasing your intake and talk to your healthcare provider if symptoms persist.

Growing Lemons at Home

If you live in a warm, sunny climate, consider growing a lemon tree right in your own backyard. Heres how to get started:

• Purchase a potted lemon tree or plant seeds in potting soil in a large pot.
• Place in an area with full sun and shelter from strong winds.
• Water 12 times per week, allowing the soil to dry out between waterings.
• Fertilize in spring and summer with citrus fertilizer.
• Prune away dead branches and thickets to improve air circulation.
• Rotate pots occasionally to stimulate even growth.
• Repot annually in early spring in a pot one size larger.
• Harvest lemons when fully colored bright yellow.

With proper care, you can enjoy homegrown lemons for many years to come.

Frequently Asked Questions

How many calories are in half a lemon?

Half a medium lemon contains around 11 calories.

Are lemons good for you?

Yes, lemons are very healthy. Theyre low in calories and loaded with vitamin C, antioxidants, and other beneficial plant compounds that can help boost immunity, heart health, digestion, and more.

Do lemons help with weight loss?

Some people claim that lemon water can help promote weight loss, but the evidence is weak. Lemons are very low in calories and can support hydration and digestion, but likely wont lead to significant weight loss on their own.

How do you get the most juice out of a lemon?

Let lemons come to room temperature before juicing, then roll them firmly on the countertop while applying light pressure. This helps break down some of the pulp inside and makes them easier to squeeze.

Can lemon juice help cleanse your body?

Some people use lemon juice as part of a cleansing regimen, but there is no evidence that lemon juice or lemon water actually detoxifies the body. However, staying hydrated and supporting liver function with antioxidant-rich foods like lemons can promote overall health.

The Bottom Line

Lemons are juicy, tart fruits that offer an array of potential health benefits. Half a lemon squeezes out over 20% of your daily vitamin C needs plus various antioxidants, minerals, and plant compounds.

From adding flavor to foods to freshening your breath, cleaning, and more, lemons are incredibly versatile fruits that can support your health in many ways.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.