Lemons: Health Benefits & Nutrition Facts

By Jessie Szalay, Live Science Contributor | April 2, 2016 01:34am ET

Lemons are a very versatile and healthful fruit.

Credit: Joshua Resnick | Shutterstock


Lemons are one of the most popular acid citrus fruits, according to the Purdue University
Horticultural Department. Their origin is unknown, though some horticulturists theorize they
come from Northern India. Lemons grow throughout southern Europe, the Middle East, and
into East Asia. They were brought to the New World by Christopher Columbus in 1493.
Today, the leading lemon producers are California, Arizona, Italy, Spain, Greece, Turkey,
Cyprus, Lebanon, South Africa and Australia.

Lemons are available for purchase throughout the year but summer is their peak season.
Lemons are an extremely versatile fruit. You can eat them in slices, sip healthy lemon water,
make lemonade, garnish food with them, candy their peels, and use their juice and peels in
cooking and more.
Nutrient profile

"Lemons are high in vitamin C, folate, potassium, flavonoids and compounds called
limonins," said Alissa Rumsey, a New York City-based registered dietitian, certified strength
and conditioning specialist and spokesperson for the Academy of Nutrition and Dietetics.
"Limonins are found in the juice of the lemon."

According to World's Healthiest Foods, a quarter cup of lemon juice contains 31 percent of
the daily recommended intake of vitamin C and 3 percent of folate and 2 percent of potassium
— all for around 13 calories. A whole raw lemon contains 139 percent of the daily
recommended vitamin C intake and has 22 calories.

Here are the nutrition facts for lemons, according to the U.S. Food and Drug Administration,
which regulates food labeling through the National Labeling and Education Act:

Nutrition Facts Amt per %DV* Amt per Serving %DV*

Serving
Lemon
Total Fat 0g 0% Total 2%
Carbohydrate 5g
Serving size:
Cholesterol 0% Dietary Fiber 2g 8%
1 medium (58 g / 2.1 oz)
0mg
Sodium 0mg 0% Sugars 2g
Calories 15
Protein 0g
Calories from Fat 0
Vitamin A 0% Calcium 2%
*Percent Daily Values Vitamin C 40% Iron 0%
(%DV) are based on a 2,000
calorie diet.

Health Benefits

Immunity

"Vitamin C is plays a role in immunity and helps neutralize free radicals in our body," said
Rumsey. According to the Linus Pauling Institute at Oregon State University, vitamin C
stimulates the production of white blood cells and may protect the integrity of immune cells.
Vitamin C helps protect leukocytes, which produces antiviral substances.

Heart health

"Folic acid is said to aid in preventing strokes and may contribute to helping cardiovascular
health by lowering homocysteine levels," Rumsey said. A 2010 meta-analysis published in
The European Journal of Internal Medicine found that results from clinical studies examining
folic acid and heart attacks were inconclusive but folic acid consumption can result in a
modest improvement in stroke reduction.

Vitamin C, too, is linked to a reduced risk of cardiovascular disease, said Rumsey. A 2015
study published in The American Journal of Clinical Nutrition looked at more than 100,000
people and found that those who ate the most fruits and vegetables had a 15 percent lower risk
of developing heart disease. Those with the highest vitamin C levels in their plasma had even
more reduced rates of heart disease.

Scientists theorize that vitamin C may have cardiovascular benefits because it is an

antioxidant that protects against dangerous free radicals. It also may lower bad LDL
cholesterol and keep arteries flexible, according to the University of Maryland Medical
Center.

"Studies have also shown the effect of limonin on lowering cholesterol," said Rumsey. In a
2007 study published in Alternative Therapies in Health and Medicine, men and women who
had high cholesterol were given limonin and vitamin E daily for a month and their cholesterol
levels lowered 20 to 30 percent. The researchers think that limonin reduces apolipoprotein B,
which is associated with higher cholesterol levels.

Kidney stones

Lemons and limes contain the most citric acid of any fruits, which makes them beneficial to
those suffering from kidney stones. According to University of Wisconsin Health, citric acid
deters stone formation and also breaks up small stones that are forming. The more citric acid
in your urine, the more protected you are from forming new kidney stones. Half a cup of pure
lemon juice every day or 32 ounces of lemonade has the same amount of citric acid as
pharmacological therapy.
Cancer

A 2011 study published in the Asian Pacific Journal of Cancer Prevention found that lemon
extract applied to breast cancer cells induced cell death. The lemon extract was applied in-
vitro, but the results may suggest powerful cancer-fighting properties in lemons.

"There are numerous studies being conducted to understand the role folate plays in cancer
reduction," Rumsey said. A 2007 article in the American Journal of Clinical Nutrition notes
that folate's possible cancer-reducing properties are likely linked to its role in the production
of substances that silence cancer DNA. The study points out, however, that some research has
suggested that in some cases high levels of folate could actually encourage cancer cell growth.
The authors write, "Folate may provide protection early in carcinogenesis and in individuals
with a low folate status, yet it may promote carcinogenesis if administered later and
potentially at very high intakes."

Limonins have also been linked to a decrease in cancer risk, said Rumsey. A 2012 article in
the Journal of Nurtigenetics and Nutrigenomics looked at limonins in breast cancer cells and
found that they could be a helpful aid to chemotherapy.

Pregnancy health

"Folate is essential for pregnant women in order to prevent neural tube defects," said Rumsey.
While folate is present in prenatal vitamins, consuming it through whole foods is an excellent
way to make sure the body absorbs it. [Related: Pregnancy Diet — What to Eat, What Not to
Eat]

Lemons, peels and weight loss

Lemons, lemon water and lemon peels have become popular with dieters; as Rumsey said,
"Lemons are a great, low calorie way to flavor drinks and food."

Rumsey added that the peels also contain many nutrients. "Grating the peels and adding to
salads, chicken or fish dishes can add a citrusy flavor. Peels can also be blended into
smoothies or soups." But she emphasized against treating them like a magic bullet for
detoxing and weight loss.
Risks of consuming lemons

In general, lemons are quite good for you, but if consumed in excess, can cause gastric reflux
problems or heartburn for those who suffer from the conditions. Additionally, the citric acid
can wear down the enamel on your teeth, according to World's Healthiest Foods, which
encourages drinking lemon water through a straw
 WORKSHEET (LEMBAR KERJA)
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Title : Lemons: Health Benefits & Nutrition Facts

Topic : Lemon is especially good sources of vitamin C and
folate
Main idea 1st paragraph : Lemons are not of the most popular acid citrus fruits
Main idea 2nd paragraph : Lemons are an extremely verastile fruits
Main idea 3rd paragraph : Nutrient profile
The nutrition facts for lemons
Main idea 4th paragraph : Immunity
Vitamin C is plays a role in immunity and helps
neutralize free radicals in our body
Main idea 5th paragraph : Heart health
Folic acid is said to aid in preventing strokes and may
contribute to helping cardiovascular health by lowering
homocysteine levels and the effect of limonin on
lowering cholesterol.
Main idea 6th paragraph : Kindey Stones
Lemons and limes contain the most citric acid of any
fruits, which makes them beneficial to those suffering
from kidney stones.
Main idea 7th paragraph : Cancer
There are numorous studies being conducted to
understand the role folate plays in cancer reduction
Main idea 8th paragraph : Pregnancy health
Folate is essential for pregnant women in order to
prevent neural tube defects
Main idea 9th paragraph : Lemons, peels
The nutrition fact lemon can contribute to help or treat
many causes or as a supplement to maintain our body
Main idea 10th paragraph : Lemon weight loss
Lemons, lemon water and lemon peels have become
popular with dieters
Main idea 11th paragraph : Risks of consuming lemons
Negative effect consume lemon for our body