The lemon (scientific name Citrus limon; in Hebrew, “לימון”) is one of the most common and useful fruits in the kitchen, and not only because of its taste. It is rich in vitamin C and antioxidants, and it aids digestion and the absorption of iron. It most likely originated in northern India and made its way to us through the Middle East around the 2nd century CE.

The nutritional values behind the sourness

One lemon contains about 30 mg of vitamin C, about half of the recommended daily intake. But lemon is much more than vitamin C:

  • Flavonoids: Lemon is rich in antioxidants such as hesperidin and diosmin, known for strengthening blood vessels and reducing inflammation.
  • Citric acid: Responsible for the sour taste and for natural preservation, but it also helps prevent kidney stones by binding calcium in the urine.
  • Dietary fiber: The white pith and the juice vesicles are rich in pectin, a soluble fiber that helps with satiety and balancing blood sugar levels.

Main health benefits

  1. Strengthening the immune system: Vitamin C is essential for producing white blood cells, the body’s first line of defense.
  2. Improving iron absorption: This is a critical property for vegetarians and vegans. Plant iron (non-heme) is poorly absorbed. The citric acid and vitamin C in lemon improve absorption, sometimes 3-4 times over, when added to a meal (for example, squeezing lemon over a lentil or spinach salad).
  3. Skin health: Vitamin C is necessary for producing collagen, the protein that keeps skin supple and prevents wrinkles.
  4. Acid balance (alkalization): Although lemon tastes acidic, after digestion it is considered one of the most alkaline foods, which may help reduce excess acidity in the body (although this topic is somewhat scientifically controversial regarding its effect on blood pH).

Surprising uses in the kitchen and beyond

  • Natural preservation: The acid prevents browning (oxidation) of fruits such as apple, banana and avocado.
  • Tenderizing meat: An acidic marinade breaks down protein fibers and makes the meat more tender.
  • A salt substitute: Sourness “activates” the taste buds in a way similar to saltiness, letting you reduce the amount of sodium in food.

A tip for maximum health

Add a squeeze of lemon to your green tea. Studies have shown that adding vitamin C to green tea protects the catechins (EGCG) from breaking down in the gut, allowing the body to absorb 5 times more antioxidants than drinking the tea alone!

Frequently asked questions about lemon

Question: Does drinking lemon water in the morning really help you lose weight? Answer: Not exactly. Lemon has no magic property that “melts fat”. However, drinking water in the morning (with or without lemon) contributes to a healthy metabolism. Lemon adds flavor and encourages you to drink more, and the fiber (if you also eat the pulp) may contribute to a mild feeling of fullness.

Question: Does lemon damage your teeth? Answer: Yes, with excessive use. Citric acid is strong enough to erode the enamel (the protective layer) of the tooth. It is worth drinking lemon water through a straw to minimize contact with the teeth, and rinsing your mouth with plain water after eating lemon — and don’t brush your teeth right away (the acid softens the enamel, and the brush may damage it).

Question: Is the peel edible? Answer: Absolutely! Lemon peel (zest) contains a higher concentration of essential oils and antioxidants (such as D-limonene) than the juice itself. It is recommended to grate it into salads, yogurt or cakes (just be sure to wash it well or buy organic lemons to avoid pesticide residues).

Question: Is lemon good for heartburn? Answer: It depends. In some people, the acid will worsen heartburn because it irritates an inflamed esophagus. In others, lemon’s alkaline effect in the stomach will actually bring relief. It is individual.