Lemons are extremely healthy and provide many benefits. Some health-conscious people have started eating whole lemons – rind and all. But is this a good idea? Let’s explore the potential benefits and downsides of eating whole lemons.
Potential benefits of eating whole lemons
Here are some of the touted benefits of eating whole lemons:
More nutrients
The zest and pith (white spongy part) of lemons contain different nutrients than the juice. For example, the zest is rich in polyphenols and flavonoids that have antioxidant and anti-inflammatory properties.[1] The pith contains significant amounts of fiber, potassium, vitamin A, calcium, and magnesium.[2]
By eating the entire lemon, you would be able to take advantage of a wider range of nutrients. Just squeezing out the juice means missing out on many beneficial compounds.
Supports weight loss
Some claim that eating whole lemons can support weight loss in a few ways:
- Fiber – The pith of the lemon is rich in fiber, which promotes fullness and gut health. The additional fiber from eating the whole fruit could help with weight management.
- Satiety – The tart, sour flavor of lemons may help stimulate taste receptors and satiety hormones, telling your brain that you are full.
- Thermogenesis – Compounds in lemon, like polyphenols, may slightly boost your metabolism, helping you burn slightly more calories.
However, the impact on weight loss is likely small. But some people feel that every little bit counts.
Oral health benefits
Some sources claim that chewing on a whole lemon can help freshen breath, whiten teeth, and stimulate saliva production. The acidity helps remove stains, while chewing stimulates salivary glands. Again, these impacts are likely minor and temporary.
Potential downsides of eating whole lemons
Despite the potential benefits, there are some significant downsides to consider before eating whole lemons:
Gastrointestinal issues
The highly acidic juice and oils in the lemon peel can irritate the lining of the digestive tract for some people. Symptoms may include:
- Heartburn
- Nausea
- Stomach pain
- Diarrhea
The high fiber content could also cause some digestive upset, gas, and bloating when introducing it into your diet.
Damage to tooth enamel
While lemons may provide some oral health benefits, the high acidity also comes with risks. Citric acid can erode tooth enamel, making you more prone to cavities and sensitivity.
Medication interactions
The compounds in lemons, especially in the peel, can sometimes interact with prescription medications. For example, the furanocoumarins in lemon peel can cause photosensitivity and interact with blood thinners.
It’s important to check with your doctor about any potential medication interactions before eating whole lemons regularly.
Pesticide exposure
Lemons are on the EWG’s Dirty Dozen list of most pesticide-contaminated produce. Eating the peel exponentially increases pesticide exposure from the fruit. This is especially concerning if eating lemons daily or in large quantities.
Washing well, buying organic, and zesting instead of eating the peel can help mitigate this risk.
Nutrition content of whole lemons
Here is the nutrition breakdown for an average whole, raw lemon (with peel):[3]
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 17 | 1% |
| Carbs | 5 g | 2% |
| Fiber | 2.8 g | 10% |
| Protein | 0.6 g | 1% |
| Vitamin C | 51.7 mg | 86% |
| Thiamin | 0.4 mg | 4% |
| Riboflavin | 0.1 mg | 2% |
| Niacin | 0.1 mg | 1% |
| Vitamin B6 | 0.1 mg | 3% |
| Folate | 11 mcg | 3% |
| Choline | 5.1 mg | 1% |
| Vitamin A | 2 mcg | 0% |
| Calcium | 26 mg | 3% |
| Iron | 0.6 mg | 4% |
| Potassium | 138 mg | 4% |
| Magnesium | 8 mg | 2% |
As you can see, whole lemons provide vitamin C, fiber, and small amounts of other vitamins, minerals, and antioxidants.
Should you eat whole lemons?
Based on the potential pros and cons, here are some things to consider when deciding if eating whole lemons is right for you:
Tips if eating whole lemons
- Start slowly – try adding just a slice or two of lemon to meals and observe how you feel.
- Drink plenty of water – stay well hydrated to dilute the acidity.
- Watch for side effects – discontinue if you experience digestive upset or other issues.
- Rinse well – wash thoroughly to minimize pesticide residues.
- Brush teeth – brush well afterward and wait at least 30 minutes before brushing again.
- Talk to your doctor – check for medication interactions and underlying conditions.
Alternatives to eating the whole lemon
If eating whole lemons does not appeal to or agree with you, consider these healthy ways to enjoy lemons:
- Add lemon juice to water, tea, salad dressings, etc.
- Grate the zest for flavoring foods and recipes.
- Make lemon infused water.
- Use lemon essential oil for aromatherapy.
- Take advantage of beauty benefits by using lemon on your skin and hair.
Conclusion
Eating whole lemons may provide some additional nutrition compared to just the juice. However, lemons are highly acidic and eating the rind may cause gastrointestinal distress for some people. It also increases the risk of tooth enamel erosion and pesticide exposure.
Occasionally eating a slice of lemon with a meal is unlikely to cause harm for most healthy adults. But repeatedly eating whole lemons every day could lead to some adverse effects.
In moderation, whole lemons can be part of healthy, well-rounded diet. But considering the potential drawbacks, it may be wise to get creative with how you use lemons, rather than eating them whole on a regular basis.