What is a lemon?
Lemons are a species of small evergreen tree (Citrus limon), native to Asia, though now grown and consumed globally. Known for their sour, acidic flavor, they are a hybrid of the original citron and lime. Instead of being eaten whole, they are most often used to add zest and flavor to dishes and drinks. Lemons are rich in various vitamins, minerals, fiber, and plant compounds, which are responsible for their numerous health benefits.
Detailed nutritional breakdown per 100 grams
For an in-depth look at what makes up this fruit, here is a detailed nutritional breakdown for 100 grams of raw, peeled lemon:
- Calories: 29
- Water: 89%
- Protein: 1.1 grams
- Carbohydrates: 9.3 grams
- Sugar: 2.5 grams
- Fiber: 2.8 grams
- Fat: 0.3 grams
This low-calorie, high-water content profile makes lemons a refreshing and hydrating choice. The carbohydrates are primarily composed of soluble fibers and simple sugars like glucose and fructose.
Key vitamins and minerals in lemons
Beyond their basic macros, lemons are a rich source of key micronutrients that contribute significantly to a healthy diet:
- Vitamin C: A powerful antioxidant essential for immune function and skin health. One whole raw lemon (around 58g) can provide approximately 30mg of Vitamin C, or about half the recommended daily intake.
- Potassium: Important for maintaining healthy blood pressure levels and heart health.
- Vitamin B6: Involved in converting food into energy within the body.
- Folate: An essential B vitamin, especially for pregnant women, to help prevent neural tube defects.
Beneficial plant compounds and their effects
Lemons contain several potent plant compounds, many of which act as antioxidants to protect against cellular damage.
- Citric Acid: The organic acid responsible for the tart flavor. It helps prevent kidney stones by increasing urine volume and raising pH, creating a less favorable environment for stone formation.
- Hesperidin: An antioxidant that may strengthen blood vessels and help prevent atherosclerosis.
- Diosmin: An antioxidant that improves muscle tone and reduces inflammation in blood vessels.
- D-limonene: Found predominantly in the peel, this compound is known to relieve heartburn and stomach reflux.
Lemons vs. limes: A nutritional comparison
While often used interchangeably, lemons and limes have slight nutritional differences worth noting.
| Nutrient (per 100g) | Lemons (raw) | Limes (raw) |
|---|---|---|
| Calories | 29 | 30 |
| Carbs | 9 g | 11 g |
| Fiber | 3 g | 3 g |
| Vitamin C | 88% of RDI | 48% of RDI |
| Potassium | 4% of RDI | 3% of RDI |
| Vitamin B6 | 4% of RDI | 2% of RDI |
Lemons have a slightly higher Vitamin C content compared to limes, though both are excellent sources of this essential vitamin. Both are very low in calories, protein, and fat.
The versatile uses of lemons
Because of their distinct flavor, lemons are used in a variety of culinary applications.
- Zest: The outermost part of the peel can be grated and used in baked goods, sauces, and marinades for a concentrated citrus aroma.
- Juice: Often diluted to make lemonade or used to flavor dishes from fish to desserts. Fresh lemon juice offers more potent nutrients than bottled versions.
- Drinking Water: Adding a squeeze of lemon to water can encourage increased hydration and provides a dose of vitamin C.
- Flavoring: Used in dressings, teas, and to enhance the flavor of many savory dishes.
Conclusion
In summary, the nutritional values of a lemon extend far beyond its tangy taste. A single lemon is a nutrient-dense fruit packed with a significant amount of vitamin C, essential minerals, and beneficial plant compounds. Regular, moderate consumption supports a healthy immune system, aids digestion, may help prevent kidney stones, and provides a powerful antioxidant boost. While it is generally not eaten whole, its versatility in cooking and beverages makes it easy to incorporate into a daily routine. Incorporating lemons, in their whole or juiced form, can be a simple and effective way to enhance your overall health and wellness. For more on the health benefits of citrus fruits, see this resource from Healthline: https://www.healthline.com/nutrition/6-lemon-health-benefits.
