How much vitamin C in lemon, lemon juice, and lemon peel?

Is lemons and lemon juice rich in vitamin C?

Lemon is rich in vitamin C. As all citrus fruits.

How much vitamin C do we need daily?

According to the National Institutes of Health, we need about 75-90 mg of vitamin C daily.

Adequate amount of vitamin C has linked to a strong immune system.

Vitamin C is present only in plants. Moreover, it’s destroyed with heat.

Likely, we eat fruits raw. Fruits are the best source of vitamin C.

Is lemon rich in vitamin C?

According to the USDA, 100 gr of lemons contains 53 mg of vitamin C. That’s 70% DV (Daily Value).

So, lemons are a good source of vitamin C.

Practically, a small lemon contains about 30 mg of vitamin C. That’s 40% DV.

Moreover, a large lemon contains about 45 mg of vitamin C, or 60% DV.

Is lemon juice high in vitamin C?

Furthermore, lemon juice is rich in vitamin C.

100 gr of lemon juice contains 38 mg of vitamin C. That’s 50% DV.

If you can’t drink lemon juice, don’t worry. Add it as an ingredient in recipes.

For instance, you can mix lemon juice with olive oil. It’s the simplest dressing.

You’ll consume vitamin C from lemon juice and polyphenols from olive oil.

You can use it to many recipes.

Try to steam broccoli. Broccoli is also rich in vitamin C. Sprinkle it with lemon juice and olive oil. That’s the healthiest 15-minutes meal.

Don’t throw away the lemon peel

As a rule of thumb, the most nutrients of any plant are in the skin.

Lemon is no exception. Lemon peel is rich in vitamin C.

Just for comparison, 100 gr of lemon peel has 129 mg of vitamin C.

Moreover, a teaspoon of lemon peel contains 2.6 mg of vitamin C.

A tablespoon has up to 8 mg of vitamin C. That’s 10% DV.

The peel of a medium lemon can fill a tablespoon.

Therefore, try to add lemon peel in recipes. Also, you can dehydrate it and use it to flavor your tea.

Health benefits of vitamin C

Maybe the most well-known property of vitamin C is its effect on the immune system (1).

Vitamin C is a powerful antioxidant.

Moreover, vitamin C has linked to a decreased risk of (2):

  • certain cancers,
  • cardiovascular disease,
  • cataracts,
  • high blood pressure.

Other foods rich in vitamin C

Many foods are rich in vitamin C.

Remember… Only plants are good sources of vitamin C.

For instance, broccoli, cabbage, peppers, tomatoes, and citrus fruits, are all high in vitamin C.

See the whole list here.

Sources:

  1. University of Otago: Vitamin C and Immune Function.
  2. The health effects of vitamin C supplementation: a review.