Lemons (Raw, Without Peel)
Lemons, when consumed raw without the peel, offer a refreshing burst of flavor and a wealth of nutrients. These citrus fruits are a great addition to your diet, providing a variety of vitamins and minerals that contribute to overall health. Below is the detailed nutritional profile of raw, unpeeled lemons, highlighting their impressive benefits:
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 29 kcal |
| Protein | 1.1 g |
| Total Fat | 0.3 g |
| Saturated Fat | 0.039 g |
| Carbohydrates | 9.32 g |
| Fiber | 2.8 g |
| Sugars | 2.5 g |
| Calcium | 26 mg |
| Iron | 0.6 mg |
| Magnesium | 8 mg |
| Phosphorus | 16 mg |
| Potassium | 138 mg |
| Sodium | 2 mg |
| Zinc | 0.06 mg |
| Copper | 0.037 mg |
| Manganese | 0.03 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 53 mg |
| Thiamin (Vitamin B1) | 0.04 mg |
| Riboflavin (Vitamin B2) | 0.02 mg |
| Niacin (Vitamin B3) | 0.1 mg |
| Vitamin B6 | 0.08 mg |
| Folate | 11 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0.15 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Lemons:
Lemons are a low-calorie food packed with dietary fiber, vitamin C, and essential minerals. Here’s how they support your health:
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Rich in Vitamin C: Lemons are famously high in vitamin C, a powerful antioxidant that boosts the immune system, aids in collagen formation, and enhances the absorption of iron from plant-based foods.
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Digestive Health: With a good amount of dietary fiber, particularly pectin, lemons help promote healthy digestion, alleviate constipation, and improve gut health.
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Hydration and Detoxification: The high water content in lemons aids in hydration while their natural diuretic properties assist the body in detoxifying by flushing out excess fluids and toxins.
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Bone Health: With a modest amount of calcium, magnesium, and phosphorus, lemons contribute to strong bones and overall skeletal health.
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Skin Health: Vitamin C also plays a key role in maintaining healthy skin by promoting collagen production and reducing the signs of aging.
Allergen Information:
Lemons are generally safe for consumption and are not known to be a common allergen. However, some individuals may experience skin irritation or sensitivity to the citric acid present in the fruit. Always exercise caution when handling raw lemons if you have sensitive skin or citrus allergies.
Dietary Preferences:
Lemons are naturally vegan, gluten-free, and dairy-free. They can easily be incorporated into a variety of diets, from low-carb to keto, as well as paleo or Mediterranean-based eating plans. Their bright and tangy flavor is a perfect complement to numerous dishes, from savory salads to sweet desserts.
Culinary Uses:
Lemons can be enjoyed in many forms – fresh slices, zested, or juiced. Use their zest to add flavor to baked goods or drinks, or squeeze fresh juice over seafood, salads, or vegetables for a refreshing twist. Fresh lemon juice is a key ingredient in dressings, marinades, and beverages like lemonade.
Conclusion:
Lemons offer a refreshing, nutrient-packed addition to any meal. With their impressive vitamin C content and range of health benefits, they are an excellent choice for those seeking a natural way to boost their immune system and overall health. Whether used in cooking or enjoyed as a simple snack, lemons are both versatile and nourishing.
