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.
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 young glowing skin, as it boosts natural collagen synthesis.
Only plant-based foods contain significant amounts of vitamin C. Consume vegetables and fruits for high vitamin C intake. Moreover, as vitamin C is pretty vulnerable to heat, avoid cooking foods high in vitamin C. So, eating fruits is a great way to boost your vitamin C intake.
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.
If you can’t drink lemon water, don’t worry. Add lemon juice 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. Moreover, a great 15-min recipe is steamed broccoli with olive oil and lemon juice. Broccoli is another food particularly rich in vitamin C.
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
- certain cancers,
- cardiovascular disease,
- high blood pressure.