When life hands you lemons, you’ve got a natural source of wellness. This bright yellow citrus fruit offers more than just a tangy taste. Learn the health benefits of lemons and why they deserve a place in your daily routine, from diet to cooking, skin care, and more.
Health benefits beyond the juice
Lemons pack impressive nutrition in a small package. Its health benefits relate to its high vitamin C, antioxidant properties, and citric acid.
Vitamin C
“As a dietitian, I love the high vitamin C content in lemons,” said Gabriela Gardner, a registered dietitian (RD) with UT Physicians Multispecialty – Bellaire Station. “Vitamin C helps support the immune system and helps maintain skin integrity.”
Gardner said a hot lemon-ginger tea can do wonders when you’re under the weather.
Antioxidant properties
Beyond vitamin C, lemons contain other valuable components, like polyphenols, which are important for their antioxidant properties. They help protect cells by neutralizing free radicals or unstable molecules, which can damage cells and their function. A variety of diseases are partly caused by an overload of free radicals, such as cancer, Alzheimer’s, cardiovascular disease, diabetes, Parkinson’s, and inflammatory conditions.
Citric acid
Commonly used in the food industry, citric acid enhances flavor and balances acidity. Gardner said it can help improve iron absorption and reduce the risk of kidney stones.
The National Kidney Foundation suggests that citric acid may be helpful in reducing kidney stone risk by drinking half a cup of lemon juice concentrate in a glass of water each day. Citrate, a salt in citric acid, binds to calcium and helps prevent the formation of stones.
While lemons offer multiple benefits, Gardner said this is common for most fruits and vegetables due to their high content of vitamins, minerals, antioxidants, and fiber. Many chronic conditions are the result of diets low in fresh fruits and vegetables.
“Vitamins and antioxidants support our immune systems, which helps protect us from bacteria and viruses, while fiber promotes good function of our digestive tract,” Gardner said.
Starting your day with lemon water
A common health trend is drinking lemon water first thing in the morning. But does it really offer advantages over plain water? Many find it more appealing to drink, which encourages better hydration.
“Lemon water will not hydrate you better than plain water, but it will add a fresh and natural way to flavor your water without added sugars,” Gardner said. “If you choose to add juice from one squeezed lemon, you’re adding 53 mg of vitamin C, powerful antioxidants, and soluble fiber.”
For those wanting to establish a morning routine, Gardner suggests starting your day with 8 to 10 ounces of water with a lemon squeezed in.
Cooking with lemons
Lemons also provide a versatile flavor that can enhance many dishes. Gardner enjoys pairing lemons with seafood and chicken by adding lemon wedges, garlic, and olive oil.
“Lemon juice can be added when preparing roasted vegetables like asparagus, carrots, bell peppers, broccoli, cauliflower, and mushrooms,” she said. “You also can make a variety of salad dressings with it, like a lemon vinaigrette.”
For extra nutrition, Gardner recommends squeezing half a lemon on top of legumes (such as chickpeas, beans, and lentils) to improve iron absorption.
Refreshing your skin
Gardner enjoys the scent of lemons beyond the kitchen. She shared her grandmother’s beauty secret from years ago, which uses lemons as an ingredient for a hand scrub.
“Mix 1 tablespoon of sugar with the juice of half a lemon in your hands and scrub gently for about 2 minutes,” Gardner said. “It will leave your hands smelling great and feeling incredibly soft.”
Gardner said the hand scrub is especially helpful after cooking items like seafood or onions to eliminate odor and give her hands a nice treat.
If you love lemons, it’s a zesty path to health. Adding lemons to your daily routine is an easy way to boost your vitamin C intake and add flavor to your meals.
