Is it okay to drink lemon skin?: Nutrition Facts, Benefits, and Risks

Studies show that lemon peel contains more concentrated nutrients and antioxidants, like D-limonene and vitamin C, than the juice itself. But is it okay to drink lemon skin? This question has surprising answers, balancing significant health benefits with important safety considerations, particularly concerning pesticide residue.

Quick Summary

Lemon peels offer a rich source of nutrients, fiber, and potent antioxidants, which can be consumed safely with proper preparation to address pesticide concerns.

Key Points

• Nutrient-Dense Zest: The outer lemon peel (zest) is packed with more concentrated nutrients and antioxidants, including vitamin C and D-limonene, than the pulp.

• Pesticide Risk is a Major Concern: Conventionally grown lemons are treated with pesticides that can accumulate on the peel and pose health risks, even after washing.

• Opt for Organic: To safely consume the peel, it is highly recommended to use organic lemons, which are not treated with harmful fungicides and pesticides.

• Clean and Prepare Properly: Thoroughly washing the lemon, using methods like a baking soda soak, is essential to remove surface contaminants.

• Enjoy in Moderation: The peel's high acidity and fibrous texture can cause digestive issues if consumed in large quantities, so it should be used in moderation.

• Versatile Culinary Uses: Prepared lemon peel can be used as a zest in teas and water, or as dried powder in baked goods and seasonings.

The Nutritional Power of Lemon Peel

While many people discard the peel of a lemon, research reveals it is a highly nutritious component, offering a more concentrated dose of certain compounds than the juice or pulp. The outer zest is packed with a variety of beneficial substances, including fiber, vitamins, and powerful antioxidants. A single tablespoon (6 grams) of lemon peel provides a healthy amount of fiber and approximately 9% of the Daily Value (DV) for vitamin C. It also contains smaller, but still valuable, amounts of minerals like calcium, potassium, and magnesium. Perhaps most notable are the bioactive compounds found in the peel, such as the flavonoids and D-limonene, which is responsible for the characteristic lemon scent and many of the fruit's health benefits. Test-tube studies even suggest that the antioxidant activity of lemon peel is more potent than that of other common citrus fruits.

Health Benefits of Drinking Lemon Skin

Incorporating properly prepared lemon skin into your diet can offer several health advantages:

• Immune System Support: The high concentration of vitamin C and flavonoids in the peel acts as a powerful antioxidant, bolstering the immune system and helping to reduce the severity and duration of common colds.
• Heart Health: Research indicates that the flavonoids, vitamin C, and pectin—the main fiber in lemon peel—may reduce risk factors for heart disease, such as high blood pressure and high cholesterol. A review of 14 studies found a 5% reduction in heart disease risk with an increase of 10 mg of flavonoids daily. Animal studies have also shown D-limonene to lower bad (LDL) cholesterol and triglyceride levels.
• Oral Health: Lemon peel contains antibacterial compounds that may help inhibit the growth of bacteria, such as Streptococcus mutans, which cause dental cavities and gum infections. Test-tube studies have confirmed the peel's effectiveness against these microorganisms.
• Anticancer Potential: Certain compounds in lemon peel, particularly flavonoids and D-limonene, have been studied for their anticancer properties. Flavonoid intake is associated with a lower risk of several types of cancer, and D-limonene has been shown to kill stomach cancer cells in test-tube studies and inhibit cancer in animal trials. However, it's important to remember that lemon peel is not a cancer treatment, and more human research is needed.
• Antimicrobial and Antifungal Effects: Test-tube studies have demonstrated that lemon peel extract can significantly harm and reduce the growth of antibiotic-resistant bacteria and combat drug-resistant fungi that cause skin infections.

Important Risks and Safety Concerns

While the nutritional profile is impressive, it's crucial to address the significant risks associated with consuming lemon peel, especially from conventionally grown fruit.

• Pesticide and Fungicide Residue: Conventional citrus fruits are routinely treated with fungicides like imazalil and thiabendazole, and other pesticides, to extend shelf life and prevent spoilage. These chemicals concentrate in the peel and are difficult to remove completely with just washing. Consuming these residues poses serious health risks, including potential links to liver issues and carcinogenicity. A French study even linked certain pesticide exposure to increased breast cancer risk.
• Digestive Issues: The fibrous and tough texture of the peel can be difficult for some people to digest, potentially leading to gastrointestinal discomfort.
• High Acidity: The acidic nature of lemon peel, similar to the juice, can be problematic for individuals with sensitive stomachs or conditions like stomach ulcers.
• Tooth Enamel Erosion: The high acidity can also contribute to the erosion of tooth enamel over time with frequent consumption.

The Problem with Pesticides

The use of fungicides like imazalil is a major concern. Classified as a potential human carcinogen by the U.S. Environmental Protection Agency (EPA), imazalil has been found on citrus fruits, sometimes exceeding safe thresholds. Since washing is not completely effective in removing these chemicals, especially those that penetrate the peel, the safest course of action when consuming the skin is to use organic lemons.

How to Safely Prepare and Drink Lemon Skin

To mitigate risks and enjoy the benefits, follow these steps:

1. Choose Organic: Always opt for organic, untreated lemons when planning to consume the peel. For conventionally grown lemons, it is safest to discard the peel entirely.
2. Thoroughly Wash: Even with organic lemons, washing is essential. Scrub the fruit with a vegetable brush under running water. A more rigorous method involves soaking the lemons in a solution of water and baking soda for several minutes, followed by a final rinse.
3. Prepare the Zest: Use a fine grater, microplane, or a vegetable peeler to remove only the yellow, outer layer of the skin (the zest), leaving the bitter white pith behind.
4. Add to Beverages: Incorporate the zest into hot water for a soothing tea, or add it to cold water for a refreshing, nutrient-packed drink.
5. Use in Cooking: Sprinkle grated zest over salads, soups, or yogurt for extra flavor and nutrients. You can also grate and freeze the peel for easy access.
6. Dehydrate for Tea: Dehydrate thin strips of lemon peel in an oven at a low temperature and add them to your favorite tea blend.

Organic vs. Conventional Lemon Peel Consumption

Feature	Organic Lemon Peel	Conventional Lemon Peel
Pesticide Risk	Significantly lower, though still requires thorough washing to remove all surface contaminants.	High risk due to potential fungicide and pesticide residues, which washing cannot fully eliminate.
Nutritional Content	High in fiber, Vitamin C, and potent antioxidants like D-limonene.	Also high in beneficial nutrients, but with the added risk of chemical contamination.
Safe Consumption	Recommended for consumption, provided it is properly cleaned.	Generally not recommended for consumption due to chemical treatment; the peel should be discarded.
Best Use	Grated zest for flavoring drinks, baked goods, and meals; dried or frozen for various applications.	Safe for using only the juice and pulp; the peel should be discarded or used for non-food purposes like cleaning.

Conclusion: Is It Okay to Drink Lemon Skin?

Yes, it is okay to drink lemon skin, but with a critical caveat: prioritize organic and proper preparation. Lemon peel is a nutritional treasure trove, packed with fiber, vitamin C, and antioxidants that can benefit your immune system, heart health, and more. However, the risk of pesticide exposure from conventionally grown lemons is a serious concern that should not be overlooked. By choosing organic lemons and ensuring they are thoroughly washed, you can safely incorporate the zest into your drinks and cooking, unlocking the full potential of this versatile fruit. Always listen to your body and consume in moderation, especially if you have a sensitive digestive system.

For more in-depth information on the nutritional benefits of lemon peel, you can consult reputable health resources like Healthline.

Frequently Asked Questions

Why is organic lemon peel safer to consume than conventional?

Conventional lemons are frequently treated with potent fungicides and pesticides, like imazalil, which accumulate in the peel and are difficult to remove completely, posing potential health risks. Organic lemons are grown without these harmful chemical treatments.

What are the specific health benefits of drinking lemon skin?

Consuming lemon skin can boost your immune system with concentrated vitamin C, promote heart health by lowering cholesterol, and improve oral health due to its antibacterial properties. It is also high in antioxidants like D-limonene.

How should I wash a lemon before using the peel?

To remove potential pesticide residue and other contaminants, scrub the lemon thoroughly under running water with a vegetable brush. For extra safety, you can soak it in a mixture of water and baking soda for several minutes.

Can I get sick from drinking unwashed lemon skin?

Yes, consuming unwashed lemon skin, especially from conventional lemons, can expose you to harmful pesticide residues and bacteria, potentially leading to illness.

Is it okay to eat the white pith of the lemon?

The white pith is not harmful but is quite bitter and fibrous, making it less palatable than the flavorful zest. It can also be difficult for some people to digest.

What is the best way to add lemon peel to a drink?

Grate the zest from a clean, organic lemon using a microplane or fine grater and add a small amount to your water or tea. You can also use a vegetable peeler to create a long twist of peel for a cocktail garnish.

Is there anyone who should avoid drinking lemon skin?

Individuals with sensitive stomachs, acid reflux, or other digestive issues should consume lemon peel in moderation, as its high acidity and fiber content could cause discomfort.