One medium-sized, whole lemon contains just 24 calories and no fat. In addition to healthy doses of iron and potassium, lemons also supply significant amounts of fiber and vitamin C.
Cancer The compounds in lemons can help protect your health. A 2014 study published in BioMed Research International found that essential oils in citrus fruit, such as lemons, can help protect against certain types of cancer. Limonoids are organic substances in citrus fruits that help determine their bitterness or sweetness. The compounds work by protecting your cells from damage that can lead to the formation of cancer. A 2013 article published in the academic journal Food & Function notes that limonoids have anti-proliferative and anti-aromatase properties in human breast cancer cells.
Vitamin C With 45 milligrams of vitamin C, a whole, fresh lemon supplies more than half of the 75 milligrams of this nutrient that women need each day and half of the 90 milligrams men need. Vitamin C plays a major role in the health of your immune system and helps prevent infections as well. You also need vitamin C to support healthy skin, teeth, gums and blood vessels.
Fiber Though you need between 20 and 38 grams of fiber per day, the average person's diet falls short of that goal. Getting enough fiber is a healthy way to boost your digestive health so that you're less likely to become constipated or develop hemorrhoids. When you include enough fiber in your diet, you're also less likely to develop heart disease and diabetes. A medium-sized, whole, fresh lemon contains 2.5 grams of dietary fiber.
Tip Squeeze a wedge of lemon into a glass of iced tea or water to add a small amount of vitamin C and a burst of flavor. Replace traditional salad dressing on a tossed salad with fresh lemon juice as a nutritious way to reduce your intake of saturated fat, calories and sodium. Add chopped lemon segments to a fruit salad or use the juice of a whole lemon in a marinade recipe.
Warning The acids in fresh lemons can be damaging to your teeth because they cause the enamel on the surface to wear away, leaving you more susceptible to cavities and decay. Sucking on fresh lemons or drinking undiluted lemon juice is the most damaging because the acids stick to your teeth. If you add lemon juice to water or tea, drink the beverage through a straw to keep as much of the acid off your teeth as possible.
DISCLAIMER: The statements made regarding lemons have not been evaluated by the Food and Drug Administration. The safety and efficacy of these products have not been confirmed by FDA-approved research. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is provided for informational purposes only. Dr. James Kneller and JamesKnellerMD, LLC are not responsible for any losses, damages, or claims that may result from your medical decisions. Please consult your health care professional before using this product, especially if you are pregnant, may become pregnant, or breastfeeding.
