6 Evidence-Based Health Benefits of Lemon

Lemons contain nutrients that may help support cardiovascular health and protect against kidney stones and anemia, among other benefits. Lemon is high in vitamin C, fiber and many useful plant compounds. These nutrients are responsible for many health benefits.

In fact, lemons may support heart health, weight control, and digestive health.

Here are 6 evidence-based health benefits of lemon:

1. Support heart health

One lemon provides about 31 mg of vitamin C, which is 51% of the Reference Daily Intake (RDI). Research shows that eating fruits and vegetables rich in vitamin C reduces the risk of heart disease and stroke. It is not just vitamin C that is thought to be good for your heart. The fiber and plant compounds found in lemons can also significantly reduce some heart disease risk factors. For example, one study revealed that eating 24 grams of citrus fiber extract daily for a month lowers total cholesterol levels. Plant compounds found in lemons—namely hesperidin and diosmin—have also been shown to lower cholesterol. In conclusion, lemons contain a high percentage of heart-healthy vitamin C and several beneficial plant compounds that may lower cholesterol.

2. Help with weight control

Lemons are often promoted as a weight-loss food, and there are some theories as to why this is. One common theory is that the soluble pectin fiber in lemons expands in the stomach, helping you feel full for longer. However, many people do not eat lemons whole. Because lemon juice does not contain pectin, lemonade drinks will not promote satiety in the same way. Another theory suggests that drinking hot water with lemon will help you lose weight. However, drinking water is known to temporarily increase the number of calories the body burns, so it may be the water itself that helps with weight loss—not the lemon. Other theories suggest that the plant compounds found in lemons may help with weight loss. Research shows that plant compounds found in lemon extracts can help prevent or reduce weight gain in several ways. In one study, rats on a fattening diet were given lemon polyphenols extracted from the peel and were observed to gain less weight and body fat compared to other rats. However, there are no studies confirming the weight loss effects of lemon compounds in humans. Animal studies show that lemon extract and plant compounds may promote weight loss, but their effects in humans are unknown.

3. Prevent the formation of kidney stones

Kidney stones are small lumps that form when waste products crystallize and accumulate in the kidneys. They are very common, and people often get them repeatedly. Citric acid may help prevent kidney stones from forming by increasing urine volume and raising urine pH, creating a less favorable environment for stone formation. Just half a cup (4 ounces or 125 ml) of lemon juice a day may provide enough citric acid to help prevent stones in people who have already had them. Some studies have also found that lemon juice effectively prevents the formation of kidney stones, but results have been mixed. Other studies have not shown any effect, and more well-designed research is needed. So we can say that lemon juice can help prevent the formation of kidney stones. However, more quality research is needed to confirm this.

4. Protection from anemia 

Iron deficiency anemia is quite common. It happens when you do not get enough iron from the foods you eat. Lemons contain some iron, but they help prevent anemia primarily by improving iron absorption from plant foods. Your gut absorbs iron from meat, chicken, and fish (known as heme iron) very easily, while iron from plant sources (non-heme iron) is not so easily absorbed. However, this absorption can be improved by taking vitamin C and citric acid. Because lemons contain vitamin C and citric acid, they may protect against anemia by ensuring that more iron is absorbed from your diet. As a summary: Lemon contains vitamin C and citric acid, which help you absorb non-heme iron from plants. This may prevent anemia.

5. Reduce the risk of cancer

A healthy diet rich in fruits and vegetables may help prevent some types of cancer. Some observational studies have found that people who eat citrus fruits have a lower risk of cancer, while other studies have found no effect. In test-tube studies, many of the compounds found in lemons have killed cancer cells, but this may not translate to the human body. Some researchers believe that plant compounds found in lemons—such as limonene and naringinin—could have anti-cancer effects, but this hypothesis needs further research. Animal studies show that the compound D-limonene, found in lemon oil, has anti-cancer properties. Another study used tangerine pulp containing the plant compounds beta-cryptoxanthine and hesperidin, which are also found in lemons. This study discovered that these compounds prevented malignant tumors from developing in the tongue, lungs, and colon of rodents. However, it should be noted that the research team used very high doses of chemicals, much more than you might get by eating lemons or oranges. While some plant compounds from lemons and other citrus fruits may have anti-cancer potential, there is no good evidence to suggest that lemons can fight cancer in humans.

6. Improve digestive health

Lemons are made up of about 10% carbohydrates, mostly in the form of soluble fiber and simple sugars. The main fiber in lemons is pectin, a form of soluble fiber associated with multiple health benefits. Soluble fiber can improve gut health and slow the digestion of sugars and starches. These effects may lead to lower blood sugar levels. However, to get the fiber benefits of lemon, you have to eat the pulp. People who drink lemon juice without the fiber in the pulp will lose the benefits of that fiber. Bottom line: The soluble fiber in lemons can help improve digestion, but you should eat lemon pulp, not just its juice.

Lemons contain a high amount of vitamin C, soluble fiber, and plant compounds that give them a number of health benefits. Lemon may help with weight loss and reduce the risk of heart disease, anemia, kidney stones, digestive problems, and cancer. Lemon is not only a very healthy fruit, but it also has a distinctive and pleasant taste and aroma that makes it a great addition to foods and drinks.