All about lemons: Superfood series
A recent trip to the stunning Amalfi coast gave me a new-found love of lemons where they are highly celebrated. There are bountiful lemon trees everywhere thanks to their mild sunny climate and they grow to huge sizes. It got me thinking about this beautiful bright yellow fruit, all the spectacular health benefits that they provide, and how we can maximise our use of lemons to enjoy the best of this superfood. Read on to learn how lemons can be great for our immune system, glowing skin, chronic disease prevention, and more.
A very brief history
Lemons were originally discovered in Asia and had many uses such as medicine, insect repellent, cosmetics and perfume. They arrived in southern Europe by the end of the Roman Empire. They were used to treat scurvy in Royal Navy, a condition that commonly occurred in sailors due to the lack of vitamin C containing fresh food.
Health benefits
Immune system health – vitamin C is vital for immune function and the average sized lemon contains about 31mg of vitamin C which is of our recommended RDI. Lemons may also have anti-viral properties although more robust research is needed on this.
Chronic disease prevention – lemons are super rich in polyphenols, found in both the juice and the peel. These act as antioxidants in the body and when consumed regularly over the long term, they are found to have protective effects and may help prevent obesity and help regulate blood glucose levels.
Increase iron absorption – the body’s ability to absorb iron from plant-based sources of iron is significantly increased when eaten with vitamin C rich foods. Squeeze fresh lemon juices over dark green leafy vegetables and salads.
May prevent kidney stones – lemons are high in citric acid which studies have found may prevent the formation of kidney stones.
Great for skin – vitamin C is essential for the formation of collagen. Collagen is a protein that is important for skin structure and elasticity and declines with age.
Ways to add lemons into your daily diet
The simple act of adding lemon into your daily diet as can be highly beneficial as we have seen. Here are some of the best ways to make them a staple in your diet:
Add into curries and tagines, either whole whilst cooking for great flavour, or add the juice and zest.
Add lemon juice to homemade pesto
Add zest or juice to risottos and pasta dishes
Add to black or green tea (not with milk)
Add to hot or cold water as a drink (see tips below for protecting tooth enamel)
Squeeze the juice over salads and vegetables
Use in homemade salad dressings
Use the zest in porridge oats or healthy baking
Cook with fish or chicken
Add a squeeze of lemon zest to smoothies
Tips
When drinking drinks containing lemon use a metal or glass straw to protect your tooth enamel from the acidity.
When buying lemons remember the heavier the fruit the larger the juice content.
Unlike some fruits, lemons and other citrus fruits don’t ripen further once picked.
Roll the lemon on the worktop before use to loosen the juice and get the most out of it.