Health Benefits and Nutritional Composition of Lemon (Citrus limon)

Lemon (Citrus limon) is a type of citrus fruit and ranks as the third most important citrus crop worldwide after oranges and mandarins. The lemon tree is small, typically growing between 3 to 6 meters in height, with light green, oval-shaped leaves.

Lemons are believed to have originated in northern India and are now cultivated widely across the Mediterranean basin and subtropical regions around the world.

Scientific studies have shown that lemons are rich in phenolic compounds, vitamins, minerals, dietary fiber, essential oils, and carotenoids — all of which contribute to their significant health benefits.

Nutritional Composition of Lemon

The following table shows the nutritional content of 100 grams of lemon juice and 100 grams of lemon pulp:

Nutrient	Lemon Juice (100 g)	Lemon Pulp (100 g)
Water	92.31 g	88.98 g
Calories	22 kcal	29 kcal
Protein	0.35 g	1.10 g
Fat	0.24 g	0.30 g
Carbohydrates	6.90 g	9.32 g
Dietary Fiber	0.3 g	2.8 g
Total Sugars	2.52 g	2.50 g
Calcium	6 mg	26 mg
Iron	0.08 mg	0.60 mg
Magnesium	6 mg	8 mg
Phosphorus	8 mg	16 mg
Potassium	103 mg	139 mg
Sodium	1 mg	2 mg
Zinc	0.05 mg	0.06 mg
Vitamin C	38.7 mg	53.0 mg
Thiamine (B1)	0.024 mg	0.040 mg
Riboflavin (B2)	0.015 mg	0.020 mg
Niacin (B3)	0.091 mg	0.100 mg
Vitamin B6	0.046 mg	0.080 mg
Folate (B9)	20 µg	11 µg
Vitamin B12	0 µg	0 µg
Vitamin A	6 IU (0 µg)	22 IU (1 µg)
Vitamin E	0.15 mg	0.15 mg
Vitamin D	0 IU	0 IU
Vitamin K	0 µg	0 µg
Caffeine	0 mg	0 mg
Cholesterol	0 mg	0 mg

Health Benefits of Lemon

Lemon owes its health-promoting properties to its phenolic compounds (particularly flavonoids), along with vitamins, minerals, fibers, essential oils, and carotenoids.

Among these, Vitamin C and flavonoids play the most important role due to their antioxidant effects that help protect the body from oxidative stress and cell damage.

Below are the major health benefits of lemon:

1. Rich Source of Potassium

Lemon provides significant amounts of potassium, which helps maintain fluid balance, supports muscle function, and aids in the proper functioning of body cells.

2. Excellent Source of Vitamin C

Lemons are one of the best natural sources of Vitamin C, a powerful antioxidant essential for healthy bones, cartilage, and teeth, as well as for immune support and wound healing.

3. May Help Lower Cholesterol

Some flavonoid compounds found in lemons have been shown (in animal studies) to help reduce blood cholesterol and lipid levels, especially in cases of diet-induced hypercholesterolemia.

4. Supports Weight Loss

Citric acid and other compounds in lemons may boost metabolism and enhance fat burning.

Additionally, pectin, a soluble fiber found in lemon peels, can increase satiety, helping to reduce calorie intake and promote weight management.

5. Promotes Digestive Health

Lemon compounds may stimulate the natural regeneration of intestinal cells, enhance enzyme activity, and increase the production of short-chain fatty acids in the colon, which are beneficial for gut health.

6. Natural Antibacterial Properties

Lemon juice exhibits antibacterial effects, helping inhibit the growth of certain harmful bacteria.

7. May Help Reduce Inflammation

The hesperidin compound found in lemons may contribute to reducing inflammation, including symptoms associated with rheumatoid arthritis.

8. Antimicrobial and Antiviral Effects

Essential oils in lemon — particularly citral — possess strong antibacterial, antifungal, and antiviral properties, helping the body resist infections and maintain overall health.

9. May Help Lower Blood Pressure

A study conducted on women with high blood pressure found that daily lemon consumption was associated with a reduction in systolic blood pressure.

Similar effects were also observed in animal studies using lemon and aqueous lemon peel extract.

Conclusion

Lemon is far more than just a flavoring agent — it is a nutrient-dense fruit that provides a wide range of vitamins, minerals, antioxidants, and bioactive compounds.

Regular consumption of lemon, whether as juice, peel, or pulp, can support heart health, boost immunity, aid digestion, and help maintain healthy body weight, making it a valuable addition to a balanced diet.