Fruit

Lemon

90Health
Score

A+

Lemon is a citrus fruit rich in vitamin C and polyphenols, providing potent antioxidant and anti-inflammatory benefits with minimal calories. Its acidic nature enhances mineral absorption and supports digestive and metabolic health.

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Why Lemon scores 90

Nutrient density31

Protein quality8

Fiber content10

Healthy fats5

Bioactive compounds11

Glycemic impact10

Top nutrients

Vitamin C58.9Vitamin B611.2Copper4.1Thiamin3.3Iron3.3

Nutrition

per_100g

Calories

1.1g

Protein

9.3g

Carbs

0.3g

Fat

2.8g

Fiber

Health benefits

Enhanced iron absorption from plant-based sources

strong evidence

Vitamin C reduces ferric iron to ferrous form, significantly increasing non-heme iron bioavailability from plant foods

Antioxidant and anti-inflammatory support

strong evidence

Flavonoids (hesperidin, diosmin) and vitamin C neutralize reactive oxygen species and modulate inflammatory pathways

Collagen synthesis and connective tissue health

strong evidence

Vitamin C is an essential cofactor for prolyl and lysyl hydroxylases, enzymes required for collagen cross-linking and stability

Kidney stone risk reduction

moderate evidence

Citric acid increases urinary citrate, which inhibits calcium oxalate crystallization

Metabolic and weight management support

emerging evidence

D-limonene in peel and polyphenols may enhance fat oxidation and improve insulin sensitivity

Pairs well with

·Pair with spinach or kale because vitamin C dramatically increases absorption of non-heme iron in leafy greens (up to 3-fold enhancement)
·Combine with fatty fish or olive oil because fat-soluble polyphenols and fat-soluble vitamin absorption may be enhanced together
·Mix with legumes (beans, lentils) because lemon's citric acid and vitamin C increase mineral bioavailability from plant-based proteins
·Add to turmeric because citrus polyphenols may enhance curcumin absorption and anti-inflammatory synergy

Practical tips

·Best timing: anytime
·Use lemon zest in meals to access concentrated polyphenol content (2-3x higher in peel than flesh); wash thoroughly first to remove pesticides
·Consume fresh lemon juice immediately after squeezing to preserve vitamin C, which degrades rapidly upon exposure to air and light
·Add lemon juice to cooked vegetables or legumes to enhance mineral absorption post-meal rather than relying solely on supplement timing
·Store whole lemons at room temperature for up to 2 weeks, or refrigerate in airtight containers for up to 4 weeks to slow vitamin degradation

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