Nutritional Information for Lemons

Lemons are part of the citrus family known for their high vitamin C content. Vitamin C is a potent antioxidant and helps protect against free radical damage. Men need roughly 90 mg per day. The juice from one lemon provides more than 20% of the recommended intake of vitamin C. Other citrus fruits, red peppers and broccoli also provide high doses of vitamin C. Try incorporating more citrus fruit into the diet by utilizing the tips below. 

Want More?

Follow us for health and recipe tips

Blue Cure

Benefits of Lemons

Cancer Prevention Benefits

Eating citrus fruit has been found to help reduce the risk of cancers of the throat and digestive tract. In vitro, when just a tiny amount of lemon extract was dripped onto liver cancer cells, the ability of the cells to grow and spread was dramatically reduced. Larger epidemiologic studies looking at large populations of folks eating citrus fruit found that citrus fruit intake is associated with lower risk of esophageal and skin cancer. By eating more lemons and other citrus fruit the risks of many cancers appears to go down.

Men's Health Benefits

Men eating more fruit in their diets seem to experience more health benefits. In the U.S. only a quarter of adults in 2006 met the recommendations to consume at least 5 servings of fruits and vegetables daily. Let’s take into consideration that only 3% of Americans adhere to these 4 lifestyle characteristics: not smoking, not being overweight, eating five servings of fruits and vegetables a day, and exercising half an hour a day at least five days a week. This seems very low. If men can do one thing to promote health and help reduce cancer risk it may be simply adding a piece of fruit to the diet. Since many folks don’t eat whole lemons, try squeezing some lemon juice into green or white tea. This will helps absorb and boost the antioxidants present.

Ways to Use Lemons

+ Add to water for a refreshing, sugar-free drink.

+ Mix lemon juice with tahini and salt/pepper for a light, healthy salad dressing or sauce.

+ Blend lemon juice with frozen blueberries for a lemon blueberry smoothie.

Resources for Lemons

American Institute for Cancer Research: www.aicr.org

Nutrition Facts: www.nutritionfacts.org

Physicians Committee: www.pcrm.org

USDA Nutrient Database:  Lemons

Citations
  1. Turati F, Rossi M, Pelucchi C, Levi F, La Vecchia C. Fruit and vegetables and cancer risk: a review of southern European studies. Br J Nutr. 2015 Apr;113 Suppl 2:S102-10. doi: 10.1017/S0007114515000148.
  2. Sun J, Chu YF, Wu X, Liu RH. Antioxidant and antiproliferative activities of common fruits. J Agric Food Chem. 2002;50(25):7449-54.
  3. Wang A, Zhu C, Fu L, et al. Citrus Fruit Intake Substantially Reduces the Risk of Esophageal Cancer: A Meta-Analysis of Epidemiologic Studies. Medicine (Baltimore). 2015;94(39):e1390.
  4. Wu S, Cho E, Feskanich D, et al.  Citrus consumption and risk of basal cell carcinoma and squamous cell carcinoma of the skin. Carcinogenesis. 2015;36(10):1162-8.
  5. King DE, Mainous AG 3rd, Carnemolla M, Everett CJ. Adherence to healthy lifestyle habits in US adults, 1988-2006. Am J Med. 2009;122(6):528-34.
  6. Reeves MJ,  Rafferty AP. Healthy lifestyle characteristics among adults in the United States, 2000. Arch Intern Med. 2005;165(8):854-7.
  7. Green RJ, Murphy AS, Schulz B, Watkins BA, Ferruzzi MG. Common tea formulations modulate in vitro digestive recovery of green tea catechins. Mol Nutr Food Res. 2007;51(9):1152-62.

Leave a Comment