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

Is lemons and lemon juice rich in vitamin C?

As a citrus fruit, lemons are pretty high in vitamin C. Lemon juice is great for boosting your daily vitamin C intake. You can add it to recipes or just drink lemon water. Lemon peel is the richest part of lemon in vitamin C. Use it to flavor tea or recipes.

How much vitamin C do we need daily?

According to the National Institutes of Health, most people need about 90 mg of vitamin C daily.[1]

High daily vitamin C intake has been linked to many health benefits. For instance, vitamin C is necessary for good vision, weight loss, strong immune system and collagen synthesis.

Also, vitamin C increases iron absorption. Therefore, we should eat foods high in iron like beans with foods high in vitamin C. Only plant-based foods contain significant amounts of vitamin C, though. Vegetables and fruits are the best dietary sources.

See the richest common foods high in vitamin C here.

Is lemon rich in vitamin C?

Lemons are an excellent source of vitamin C. Just 100g of lemons contain 53 mg of vitamin C. That’s 70% DV (Daily Value).

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?

Certainly, lemon juice is rich in vitamin C, as well. 100g of lemon juice contains 38 mg of vitamin C. That’s 50% DV.

If you want to boost your vitamin C intake, drink lemon water in the morning. Add the juice of a lemon. It contains 18 mg of vitamin C! Lemon water is great for losing weight, as well.

We can drink warm water with lemon juice in the morning, as well as right before bed. Lemon juice can help burn fat, and keep the skin elastic, without wrinkles!

Don’t throw away the lemon peel

As a rule of thumb, the peel of fruits contains most of the nutrients. Lemon is no exception. Lemon peel is the richest part in vitamin C. 100g of lemon peel has 129 mg of vitamin C. Practically, just a teaspoon of lemon peel contains 2.6 mg of vitamin C and a tbsp 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 or make lemon water!

Health benefits of vitamin C

Maybe the most well-known property of vitamin C is its effect on the immune system. Above all, vitamin C is a powerful antioxidant. Moreover, vitamin C has been linked to a decreased risk of:[2,3]

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

Moreover, lemon juice is ideal for weight loss. It lowers the glycemic index of a high-carb meal, and it’s particularly low in sugars.