What Are Lemons Good For?
Lemons are thought to have originated at the base of the Himalayan Mountains, as a natural cross between the lime and the citron. Cultivation spread throughout the Middle East, Europe, and Africa, and, like many other plant-derived foods, were introduced to the Americas when Columbus made his second voyage in 1493. Lemons have been a major food crop in Florida since the 16th century.
Arguably one of the world's most widely consumed tropical fruits, lemons thrive in moderately warm and tropical climates, but suffer if temperatures dip below frost conditions. Fully grown plants bear fragrant white flowers, with thorns on the branches of some varieties. The sectioned fruit is actually a modified berry with a resilient, leathery rind.
Lemons are best when bright yellow and thin-skinned. Famous as a refreshing drink bearing its name, lemon slices or wedges are often added to cold and hot tea for an extra punch of vitamin C. They make a great garnish for salads and can be squeezed over other raw fruits to add flavor while preventing them from turning brown.
Lemon juice is also a great foundation for salad dressing, and adds a tantalizing piquancy when sprinkled over fish. And the zest - just the yellow part, as the white part is bitter - is a lovely addition to many recipes. Whatever the use, wash lemons thoroughly beforehand.
Health Benefits of Lemons
It's probably no surprise that lemons provide a lot of vitamin C, but the amount per serving is pretty impressive at 187% of the daily value, making it a super infection fighter. Teamed with flavonoid glycosides called esperetin and naringenin (found in most citrus fruits), the combination provides radical free-radical zapping activity. Free radicals can do serious damage to blood vessels and can contribute to cholesterol build up in artery walls, atherosclerosis, and even heart disease.
Lemons are also a good source of thiamin, riboflavin, pantothenic acid, iron, and magnesium, and are an excellent source of fiber, vitamin B6, calcium, potassium, and copper, as well as folate and potassium.
If you've ever wondered about the difference in raw lemons compared to bottled lemon juice, the vitamin C goes from 139% to about 100% of the daily value per serving, with the calcium from 7% diminished to 3%. In addition, bottled lemon juice and other processed fruit juices are not as healthy as they seem, and contain very high amounts of fructose and potentially dangerous additives.
The citric acid in lemons aids in digestion and helps to dissolve kidney stones, while the ascorbic acid is a natural antioxidant that prevents the sailor's dread - scurvy. Other antioxidants in lemons include ß-carotenes, beta-cryptoxanthin, zeaxanthin, lutein, and vitamin A, which promotes healthy mucus membranes, skin, and vision. Pantothenic acid and folates, provided by lemons, are compounds needed by the body, but can only be derived from sources outside the body.
Lemons and limes are great for juicing, too! They have virtually none of the offending sugar – fructose – that causes most of the metabolic complications. Additionally, there are amazing at eliminating the occasional bitter taste of some dark, deep green leafy vegetables that provide most of the benefits of juicing.
|Calories from Fat||0|
|Total Fat||0 g||0%|
|Saturated Fat||0 g||0%|
|Total Carbohydrates||9 g||3%|
|Dietary Fiber||0 g||2%|
|Vitamin A 0%||Vitamin C||77%|
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Studies on Lemons
While the topic seems somewhat controversial, plenty of clinical studies indicate that lemons may have disease-preventing capabilities. Tests both in labs and on patients showed lemons as a potentially beneficial treatment for cancer, including breast cancer in patients undergoing chemotherapy.1 In a study in Saudi Arabia, lemon in extract form also showed promise as a treatment for breast cancer patients.2
Lemon Healthy Recipes:
Halibut Baked with Butter and Lemon
✓ 2 pounds wild halibut fillet or Alaskan salmon/scallops
✓ 1 lemon, juiced
✓ 1 tablespoon raw butter
✓ Salt and pepper to taste
- Place halibut in a baking dish. Pour in lemon juice and add butter, salt, and pepper.
- Bake for 25 to 30 minutes on 350°F until fish is opaque.
- Remove from oven and garnish with lemon slices. This recipe makes four servings.
(From Healthy Recipes for Your Nutritional Type by Dr. Mercola)
Lemons Fun Facts
One of the most effective cold remedies known is made from lemon: Start with one pint of raw honey over very low heat. Chop a whole lemon into a bit of water in a separate pan, warming for two to three minutes. Add that to the honey, warming for about an hour, then strain out the lemon bits and seeds. Cool the mixture, seal in a jar with a lid and refrigerate for up to two months.
To soothe a cough: give 1/2 tsp. for a 25 lb. child, 1 tsp. for a 50 lb. child, or 1 Tbsp. for adults, about 4 times a day or as often as needed.
DNA cell protection, immune system regulation, and inflammation relief are just a few of the many nutritional advantages offered by lemons. But what they don't have a lot of - calories - may be another reason they're so popular. This cheery yellow fruit with an ancient history is revered, perhaps equally, for its health advantages and as a food. Who doesn't like lemonade, and the bright, fresh flavor lemons add to so many dishes?
As for the vitamins and minerals, lemons come with infection-fighting vitamin C, as well as thiamin, riboflavin, pantothenic acid, iron, and magnesium, fiber, lots of B vitamins, calcium, potassium, copper, folate, and potassium. Whew! Just think - the antioxidants and flavonoids you get in the lemons you eat today are probably directly descended from the lemon trees Columbus planted more than 500 years ago!