Mediterranean Diet 101

Lemon Health Benefits

Health Benefits of lemon, lemon peel, lemon juice and lemon water are numerous. They can boost energy levels, promote health and overall wellbeing etc. However, people are for some reason not using this citrus fruit as often as they should.


Lemon Nutrition Data

Lemon is citrus fruit and it has very low amount of fats and proteins and medium amount of carbohydrates. With fiber content of 2.8g per 100g of peeled lemon and only 29 kcal, lemon is one of the best fats burning foods.

Amounts of macro and micronutrients in 100g of peeled lemon is given in the following table:


Protein 1g
Carbohydrates 9g
Fats 0.3g
Fibers 2.8g
Energy 29 kcal


Vitamin A 22 IU
Vitamin B-12 0.00 µg
Thiamin 0.04 mg
Pantothenic acid 0.19 mg
Vitamin B-6 0.08 mg
Niacin 0.10 mg
Folate 11.00 µg
Riboflavin 0.02 mg
Vitamin C 53 mg
Vitamin D 0.0 IU
Vitamin E 0.15 mg


Sodium 2.0 mg
Magnesium 8.0 mg
Copper 0.04 mg
Potassium 138 mg
Zinc 0.06 mg
Manganese 0.03 mg
Iron 0.6 mg
Phosphorus 16 mg
Calcium 26 mg
Selenium 0.4 µg

As one can see, lemon is great source of dietary fibers, potassium and vitamin C. Also, there are many other compounds present that help human health in many ways.

Health Benefits of Lemon

lemon heath benefits- if you ever tasted fresh lemon (who didn't?), taste is highly acidic. But, believe it or not, lemon is alkaline-forming on body fluids which is very important in restoring body's pH balance. This is very important for athletes with high protein consumption, especially in periods with low green vegetables and fruits consumption (keto or low carb diets).

- although there are foods that are richer in Vitamin C than lemons (pomegranate anyone?), lemons are rich in vitamin C which helps fight infections like the flu and cold, help boost immune system, increase energy levels etc. If you feel weak, sick or generally, not feeling well, squeeze a lemon or two and two-three oranges, add some water (forget sugar, honey or any other sweetener) and drink the juice. You will almost immediately feel better.

- lemons help digestive system to work properly and help get rid of the toxins. That is why drinking of lemon water is recommended as first thing in the morning. Of course, drinking a glass of water with some lemon juice in it WILL NOT by itself help you reduce your weight or get rid of high blood pressure or anything similar, but it is a good start of a day ...

- internal organs love lemon and lemon juice: it is a great stimulant for the liver, it helps dissolve uric acid and other poisons, liquefies and regulates the bile and it's production, help reduce and regulate high blood pressure, citric acid in lemon juice helps to dissolve calcium deposits, gallstones and kidney stones etc.

- the lemon peel contains the phytonutrient tangeretin, which helps fight brain disorders like Parkinson's disease.

- lemon and lemon juice strengthen blood vessels (bioflavinoids - formerly know as vitamin P) thus preventing various hemorrhages.

- lemon contains numerous anti-cancer compounds that slow or even halt growth of cancer cells.

Of course, lemon, lemon juice and lemon water have many other health benefits.

Benefits of Drinking Lemon Water for Weight Loss

In order to help their weight loss and improve overall health, it is recommended to drink a glass of lemon water first thing in the morning, but also throughout the day.

Personally, I don't drink 'lemon water', but very diluted lemon juice. Either way, it does have many benefits:

- regulate digestive system

- boost energy levels, which is very important for me :)

- reduces cravings for sodas and other calorie dense beverages, etc.

Lemon Water Recipe

Making lemon water is very easy:

- take a suitable glass jar or pitcher and add water.

- take one to two lemons, clean the peel thoroughly, slice it and squeeze it. Remove the seeds.

- add both lemon juice and lemon peel to the water and let it all settle down in the fridge for few hours.

After that, drink as desired.

Few notes about lemon water:

- keep it in the glass jar, pitcher, pot etc. Avoid plastic, steel, aluminum etc bottles, since lemon acid can leach out various chemicals, toxins and metals from such bottles.

- don't use only lemons; try making such beverages by mixing lemons with limes, berries and similar fruits.

Obviously, lemon does have an important role in healthy nutrition and regular consumption of this fruit can help in many ways...

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