The lemon is among the most popular citrus fruits in the United States. Primarily used as a flavoring agent because the fruit is too sour to eat alone, the lemon pairs well with fish, bitter greens, chicken, and chocolate and dairy desserts. The Eureka and Lisbon lemons are the most common varieties. The Eureka grows in the spring and summer, and the seedier Lisbon grows in the summer and fall. The lemon contains a number of nutrients that provide dietary health benefits.
Vitamin C
A 3 oz. lemon provides 45 mg of vitamin C, which is 75 percent of the 60 mg U.S. Food and Drug Administration daily value. Citrus fruits are a common dietary source of vitamin C. Many Americans are at least mildly vitamin C deficient, according to an article on the University of Maryland Medical Center website. Including one lemon in the diet daily, along with a balanced variety of fruits and vegetables, contributes significantly to meeting the daily requirement of vitamin C.
Protein
One lemon provides 1 g protein -- 2 percent of the 50 g daily value. The protein content in fruits and vegetables is often overlooked in favor of meats, fish, dairy, legumes, nuts and seeds that individually provide a higher level of the nutrient. The U.S. Department of Agriculture recommends five to nine fruits and vegetables daily. It is important to note that most varieties of produce contribute some protein to the 50 g daily value. Protein is important for building body tissue and regulating energy metabolism.
Calories
A lemon provides 24 calories of energy, or about 1 percent of a standard 2,000-calorie diet. Low-calorie food flavorings including the lemon can replace some of the unhealthy ingredients added for flavor, such as butter and cream, to improve the net health of a dietary plan. Lemon provides a strong citrus, refreshing flavor that enlivens bland food to better satisfy hunger.
Iron
A lemon provides .5 mg of iron, or 3 percent of the 18 mg daily value. Iron is a mineral important for energy. It carries oxygen in the blood from the lungs to the body's cells. Without it, the body becomes under oxygenated and fatigued. Because the daily iron requirement is often unmet, particularly by women during the childbearing stage, learning about the foods that contain iron is important for monitoring your intake of the mineral throughout the day.
References
- USDA; Nutrient Data Laboratory; Lemon, Raw, Without Peel
- MayoClinic.com; What Does Percent Daily Value Mean on Food Labels?; Katherine Zeratsky; May 2010
- Texas A & M University; Texas Citrus and Subtropical Fruits; Julian W. Sauls; December 1998
- University of Maryland Medical Center; Vitamin C (Ascorbic Acid)
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