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

Lemon and lemon juice are excellent dietary sources of vitamin C. Even lemon peel is rich in vitamin. You can use it to flavor tea or many food 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 per day.[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 dietary sources of vitamin C. They contain 53 mg of vitamin C per 100g. That’s 70% DV (Daily Value).

A small lemon contains about 30 mg of vitamin C. That’s 40% of the DV.

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

Is lemon juice high in vitamin C?

Lemon juice is rich in vitamin C as well. It contains 38 mg of vitamin C per 100 mL, or 50% of the DV.

If you want to boost your vitamin C intake, drink lemon water in the morning. Add the juice of a lemon. It provides 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 or right before bed. Lemon juice helps burn fat, keeps the skin elastic, and prevents the formation of wrinkles!

Don’t throw away the lemon peel

Actually, lemon peel is the richest part in vitamin C. It contains 129 mg of vitamin C per 100g.

Just a tsp of lemon peel contains 2.6 mg of vitamin C, while a tbsp contains up to 8 mg of vitamin C. This amount is 10% of the DV. A tablespoon contains the peel of a medium lemon.

Hence, you should add lemon peel to recipes. Also, you can dehydrate it and use it to flavor your tea or make lemon water!

Health benefits of vitamin C

Vitamin C is a powerful antioxidant. It 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 regulates glucose levels. Also, it’s pretty low in sugars. Even people with diabetes and people on keto can drink lemon juice.