One lemon typically contains about 30-50 mg of vitamin C per juice, providing a refreshing boost to your daily intake of this essential nutrient.
Lemons are nutritional powerhouses packed with vitamin C, a vital nutrient for immune health, skin repair, and more. But exactly how much vitamin C does a single lemon contain? Let’s break down the facts.
Vitamin C Content in One Lemon
The juice of one medium lemon (approximately 2 tablespoons) contains:
| Source | Vitamin C Content |
|---|---|
| USDA FoodData Central | 31 mg |
| UPMC Health | 35 mg |
| Clinical studies | 30-40 mg |
This means one lemon provides about 30-40mg of vitamin C, which is:
- 34-44% of the RDA for men (90mg)
- 40-53% of the RDA for women (75mg)
Factors Affecting Vitamin C Content
Lemon Size and Variety
Vitamin C levels vary slightly depending on:
- Eureka lemons: Most common in US stores
- Meyer lemons: Sweeter but slightly lower in vitamin C
- Size: Larger lemons yield more juice and vitamin C
Juicing Method
Extraction efficiency matters:
- Hand-squeezing yields about 1-1.5 tbsp juice
- Using a quality citrus juicer can extract up to 2 tbsp
- Cold-press methods preserve more nutrients
Health Benefits of Lemon Vitamin C
The vitamin C in lemons provides multiple health benefits:
Immune System Support
Vitamin C enhances white blood cell function and acts as an antioxidant. Regular lemon consumption may help:
- Reduce cold duration by 8-14% (study)
- Improve wound healing
- Boost infection resistance
Skin Health
Lemon vitamin C aids collagen production, helping:
- Reduce wrinkles
- Improve skin elasticity
- Protect against sun damage
Iron Absorption
The citric acid and vitamin C in lemon juice can increase non-heme iron absorption by up to 300%, making it especially valuable for vegetarians.
Comparing Lemon Vitamin C to Other Sources
| Food | Vitamin C (mg per 100g) | Equivalent to 1 Lemon |
|---|---|---|
| Lemon juice | 38-53 | 1 medium lemon |
| Orange juice | 50 | 0.7 oranges |
| Strawberries | 59 | 5-6 berries |
| Red bell pepper | 128 | 1/4 pepper |
Maximizing Vitamin C from Lemons
To get the most vitamin C from your lemons:
Storage Tips
- Store whole lemons in the fridge (lasts 4 weeks vs 1 week room temp)
- Cut lemons lose vitamin C quickly – use within 2-3 days
- Freeze juice in ice cube trays for long-term storage
Preparation Methods
- Use a cold press juicer to minimize oxidation
- Add lemon juice after cooking to preserve heat-sensitive vitamin C
- Combine with iron-rich foods to boost absorption
Potential Risks and Considerations
While lemon juice is generally safe, consider:
- Dental erosion: Rinse mouth after consuming
- Acid reflux: May aggravate symptoms in some people
- Medication interactions: Consult doctor if on blood pressure meds
For most people, consuming lemon juice daily is safe and beneficial. The vitamin C content makes it a valuable addition to a healthy diet, especially when fresh and properly prepared.
