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Biomolecule Reports- An International eNewsletter BR/12/19/09
Lemons Nutritional Facts and Benefits to Live a Healthy Life
*KH. Anush Sheikh, Songthat William Haokip, Kripa Shankar
Department of fruit science, College of Horticulture and Forestry, CAU,
Pasighat, Arunachal Pradesh, 791102
*Author’s mail: sheikh4261@gmail.com
Abstract
Lemons (Citrus lemon L.) are generally the rich source of vitamins, minerals and various
phytochemicals that may be beneficial for health. So consumption of lemon might improve
indices of antioxidant status, and possibly cardiovascular health and insulin sensitivity.
This is one of the other fellow of citrus fruit which is an excellent source of vitamin-C
(Ascorbic acid); provides about 88% of daily recommended intake. In addition to these it
is a good source soluble as well as the insoluble dietary fiber that helps in reducing the risk
for cancer, many chronic disease like arthritis, and from obesity and other coronary heart
diseases. This fruit can be used as flavouring item in beverages or lemonade; juice can be
used in making iced lemon tea which is a refreshing drink; dried preserved lemon used as
a condiment in the Persian cuisine. Among lemon, Assam lemon is known for its
popularity as a favourite side dish or food item in daily meal in North-East India mainly in
the state of Assam.
Keywords:
Citrus, Vitamin C, Vitamin A, Carotenoid, Flavonoid, Limonoid, Health, Human
Introduction
Lemon is one of the most widely
used citrus fruits in the world. It
belongs to family Rutaceae. In the
genus, Citrus (which also includes
lime, pomelo, grapefruit and
orange). The scientific name of
lemon is Citrus lemon. Among the
citrus fruit lime is a close relative
of lemon and they are
comparatively smaller and possesses
thinner skin. Both lemon and lime are small-sized citrus fruit but
they have much more health benefiting elements than the other
citrus fruits which are having bigger size fruits. Lemons are
believed to have originated in sub-Himalayan region and
foothills of North-East India and from where they spread all across Africa, Europe, Middle
East and America. Lemon is a strangling bush or a small tree with thorny branches. It is also
an evergreen tree which is generally growing upto 10-12 feet with spreading branches. The
leaves are slightly ribbed and have a distinct joint at the beginning of the leaf blade. The
petiole is wingless or very slightly winged. Flowers are purple in colour. Fruits are obovate to
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Popular Article
Anush Sheikh et al, BR/12/19/09
Citrus lemon L.
Assam Lemon (purple
flower, thick skin,
prominent mammilla
,
oblong shape)
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elliptical or oblong in shape. The areolar area protruding as a pointed nipple or mammilla
which is absent in some cultivars and prominent in others. The rind is thick and the colour
change from green to yellow at maturity. The pulp is acidic in taste and pale yellow in colour.
The fruit type is hesperidium i.e the modified berry. Lemon’s peel contains many volatile oil
glands in pits. The interior flesh is composed of many segment filled with juicy vesicles.
Generally a fruit is having 5-8 cm in diameter and weigh about 50-80 g in weight.
Lemons Nutritional and Phytochemical Profile
As citrus fruits are known for their wholesome nutritious and antioxidant properties. Lemon
contains no fat, sodium or cholesterol. The average energy value of lemon is very low which
can be important for consumers concerned about obesity. It contains large amounts of vitamin
C and appreciable amounts of carotenoids (some capable of converting to vitamin A), folate,
and fiber.
Vitamin C
Lemon is an excellent source of vitamin C. Most persons can achieve 100% of the RDA for
vitamin C by consuming moderate amounts of citrus fruit. Vitamin C (ascorbic acid) is a
water-soluble essential nutrient which acts as an antioxidant, is involved in iron metabolism,
the biosynthesis of carnitine, neurotransmitters, collagen and in the cross-linking of these
fibers in bone, and is a cofactor in various enzymatic and hormonal processes. Vitamin C is
also involved in the immune system by stimulating white blood cell function. Vitamin C can
help reduce the risk of pre-eclampsia during pregnancy.
Carotenoids and Vitamin A
Lemon contains many carotenoids. Carotenoids are terpenes (tetraterpenoids) and are yellow
and orange pigments found ubiquitously in plants; over 600 carotenoids have been identified
and about 50 are present in the human diet. The most abundant carotenoids in the human diet,
lutein, zeaxanthin, lycopene, and the pro-vitamin A carotenoids, α- and β-carotene and β-
cryptoxanthin, are found in fruits and vegetables. Many functions and health benefits of
carotenoids have been described: they are antioxidants, have positive effects on the immune
system, promote bone formation lower the risk of cancer.
Folate
As a coenzyme, folate participates in converting deoxyuridylic acid to thymidylic acid, in the
production of purines (formation of glycinamide ribonucleotide and 5-amino-4-imidazole
carboxamide ribonucleotide), and the interconversion of many amino acids; thus, folate is
necessary for DNA production, is involved in homocysteine regulation, and protein
production primarily via methylation transfer reactions. Because DNA production is high
during pregnancy, lack of folate is associated with birth defects such as neural tube defects.
Lack of folate is also implicated in higher homocysteine concentrations, which increase the
risk of atherosclerosis and heart disease.
Fiber
Dietary fiber is the edible carbohydrate and lignin in plants that is not digested and absorbed
in the small intestine; fibers can promote laxation, satiety, reduce the uptake and/ or
reabsorption of glucose, fat, cholesterol, and bile acids thus reducing cardiovascular disease
risk and possibly decreasing food intake and promoting healthy intestinal fermentation. It can
reduce the risk of chronic diseases, lemon can make a valuable contribution to meeting daily
fiber goals. Lowering of cholesterol in particular by citrus, however, may depend upon the
amount, degree of esterification, molecular weight, and viscosity of the fiber/pectin
consumed.
Flavonoids and Limonoids
Flavonoids are polyphenolic compounds widely distributed in plants and are pigments
responsible for fruit and flower coloration and involved in defense against UV radiation or
Biomolecule Reports- An International eNewsletter BR/12/19/09
aggression from pathogens. Flavonoids are divided into multiple classes of compounds such
as flavones, flavanones, isoflavones, flavonols, flavanols, flavan-3-ols (tannins, catechins),
anthocyanidins, aurones, chalcones, and coumarins. Citrus is the major source of flavanones
from food; the most predominant and widely studied flavanones in citrus are hesperetin (aka
hesperidin) (predominant in oranges) and naringenin (predominant in grapefruit). Of the
edible parts, the membranous segments of citrus fruit have the highest content of many
bioactive compounds making high-pulp juices more recommended for consumption.
Health Benefits of Lemon
Immunity
Vitamin C is plays a role in immunity and helps neutralize free radicals in our body. It also
stimulates the production of white blood cells and may protect the integrity of immune cells.
Vitamin C helps protect leukocytes, which produces antiviral substances.
Heart Health
Folic acid is said to aid in preventing strokes and may contribute to helping cardiovascular
health by lowering homocysteine levels. Vitamin C, too, is linked to a reduced risk of
cardiovascular disease. Those people with the highest vitamin C levels in their plasma had
even more reduced rates of heart disease.
Kidney Stones
Lemons and limes contain the most citric acid of any fruits, which makes them beneficial to
those suffering from kidney stones. Citric acid deters stone formation and also breaks up
small stones that are forming. The more citric acid in your urine, the more protected you are
from forming new kidney stones.
Cancer
Lemon extract applied to breast cancer cells induced cell death. The lemon extract was
applied in-vitro, but the results may suggest powerful cancer-fighting properties in lemon.
Folate's possible cancer-reducing properties are likely linked to its role in the production of
substances that silence cancer DNA. It may provide protection early in carcinogenesis and in
individuals with a low folate status, yet it may promote carcinogenesis if administered later
and potentially at very high intakes.
Pregnancy Health
Folate is essential for pregnant women in order to prevent neural tube defects. While folate is
present in prenatal vitamins, consuming it through whole foods is an excellent way to make
sure the body absorbs it.
Lemons, Peels and Weight Loss
Lemons are a great, low-calorie way to flavor drinks and food. And indeed, lemons, lemon
water and lemon peels have become popular with dieters. A 2017 Scientific Reports study of
short-term juice-based diets, all of which had lemon juice as a primary ingredient, saw that
participants' intestinal microbiota associated with weight loss had improved, their vasodilator
nitric oxide had increased and the oxidation of their lipids had decreased, resulting in
improved wellbeing overall.
Liver Disease
New research in BioMed Research International suggests lemons may help damaged livers.
The 2017 animal study found that rats who had severely damaged livers from alcohol intake
saw liver improvement after consuming lemon juice. Lemon juice significantly inhibited
negative effects associated with liver disease.
Antimicrobial Properties
Lemons are known for their antimicrobial properties. A 2017 book, "Phytochemicals in
Citrus: Applications in Functional Foods," describes how solvents made with lemon peel
show antimicrobial activity against salmonella, staphylococcus and other pathogenic bacteria.
Contaminated nuts are a major source of human exposure to mycotoxin aflatoxin B1.
Aflatoxins are carcinogens associated with liver cancer in cases of high exposure, according
to the National Cancer Institute. A 2017 study in food control found that lemon juice can be
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effective in preventing exposure from contaminated nuts. Researchers roasted contaminated
pistachio nuts in 30 ml of water, 15 ml of lemon juice and 2.25 g of citric acid at 120 degrees
Celsius for 1 hour and saw that the nuts' level of aflatoxin B1 was reduced significantly to a
much safer level without harm to the pistachios.
Preparation and Serving Tips
Here are some serving tips:
Lemon slices/wedges served as garnish in salads and dishes.
Apart from regular usage as flavoring item in beverages or lemonade,
they also employed in the confectionary like pies, cakes, bread, pastry
dough, and marinades.
Its juice can be stored frozen for later use.
The outermost part of the rind grated
using a zester to produce lemon zest,
which also has many culinary values for
its flavor rich oil glands.
Iced lemon tea is a refreshing drink.
Dried preserved lemons employed as a
condiment in the Persian cuisine.
Lemon/lime pickles are favorite side dish
in the Middle-East, India, Pakistan, Morocco, etc.
Conclusion: Considering its plentiful benefits to mankind, we should incorporate lemon as a
food item in our daily diet. This not only help in fulfilling our percentage requirement of
RDA of various vitamins and minerals but also help in reducing various kinds of chronic
diseases to mankind. So we can conclude that the role of citrus fruit in human nutrition is
immense.
References:
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fruits. Energy (kcal), 62(78): 37.
c. Gershoff, S. N. (1993). Vitamin C (ascorbic acid): new roles, new requirements. Nutrition
Reviews, 51(11): 313-326.
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(2010). Natural bioactive compounds of Citrus limon for food and health. Journal of
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Lemon juice
Lemon slice as granish
Assam lemon as side dish
Biomolecule Reports- An International eNewsletter BR/12/19/09
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