Lemon (Fresh, Raw) Overview
Lemons are citrus fruits exceptionally high in vitamin C and containing unique compounds including hesperidin flavonoids and limonene with proven health benefits. The high citric acid content (5-6%) supports digestion, enhances mineral absorption, and may prevent kidney stones. Despite their sour taste, lemons are alkalizing and provide antioxidants that support immune function, heart health, and skin vitality.
Why Lemon (Fresh, Raw) Helps With Immune System Support
A robust immune system depends on adequate nutrition, particularly key micronutrients involved in immune cell function and antibody production. A diet rich in colorful plants, quality protein, and fermented foods provides comprehensive immune support.
Lemon (Fresh, Raw) Nutrition Facts
Per 58g (1 medium lemon (2 inches diameter))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 17 | — |
| Protein | 0.6g | 1% |
| Total Carbohydrates | 5.4g | 2% |
| Dietary Fiber | 1.6g | 6% |
| Sugar | g | — |
| Total Fat | 0.2g | 0% |
| magnesium | 5mg | % |
| potassium | 80mg | % |
| calcium | 15mg | % |
| vitaminC | 30.7mg | % |
| folate | 6.4mcg | % |
| vitaminB6 | 0.05mg | % |
GI: 20 ()
Key Nutrients in Lemon (Fresh, Raw) for Immune System Support
Vitamin C
30.7mgSupports immune system support by providing essential vitamin c
Best Ways to Eat Lemon (Fresh, Raw) for Immune System Support
- Squeeze fresh lemon juice into water throughout the day
- Use lemon juice and zest in salad dressings
- Add lemon to green tea for enhanced antioxidant absorption
- Squeeze over iron-rich foods to boost absorption
- Use as a salt substitute to reduce sodium intake
- Add to fish, chicken, or vegetables for bright flavor
- Freeze lemon slices for adding to drinks
- Zest the peel for concentrated limonene and flavor
Pro Tip:
The immune system functions best with consistent, adequate nutrition - not intermittent high doses. Focus on daily intake of vitamin C (200-500mg), vitamin D (1000-2000 IU), zinc (15-20mg), and diverse plant polyphenols.
Lemon (Fresh, Raw) Health Benefits
- High vitamin C (31mg, 34% DV) for immune system support
- Contains hesperidin flavonoid that reduces LDL cholesterol 12-16%
- Citric acid enhances iron absorption by up to 300%
- Very low calorie (only 17 per whole lemon)
- Limonene in peel has anti-cancer properties in studies
- Pectin fiber promotes satiety and gut health
- Alkalizing effect despite acidic taste
- May prevent kidney stones by increasing urinary citrate
- Supports collagen production for skin and joints
- Natural antibacterial properties
Important Considerations
- High acidity may erode tooth enamel - rinse mouth after consuming
- Can trigger or worsen acid reflux in sensitive individuals
- May interact with certain medications
- Essential oils in peel can cause skin photosensitivity
- Excessive consumption may irritate mouth or stomach lining
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