Lemons and vitamins: health benefits & how to preserve them

Lemon is often thought of only as an expendable condiment in the daily diet and many ignore that it is a true natural supplement for our body. In this article we will analyze the topic of lemon and vitamins in detail, to explain what the nutrients of this food are and why it is so valuable for our daily health.

What are the vitamins in lemon? Beyond vitamin C

The first false myth to dispel about lemon vitamins is that this citrus fruit contains only vitamin C. In fact, in addition to this, lemon is a real treasure trove of B vitamins, vitamin P and traces of vitamins A and E. But let’s go into more detail to understand the quantities and benefits of these vitamins contained in lemon.

The primacy of vitamin C (Ascorbic Acid)

Without a doubt, vitamin C is definitely the queen of the nutritional values of lemon. Otherwise known as “ascorbic acid”, vitamin C is a water-soluble molecule that our body cannot produce on its own and must therefore be taken daily. This is the most important nutritional value of lemon as the vitamin C contained in an average lemon alone covers about 40% of the recommended daily requirement for an adult.

But what are the benefits of taking vitamin C? Let’s start with the synthesis of collagen, useful for the skin but also for the health of blood vessels, bones, gums and cartilage. This is because vitamin C acts as a real “cement” for the formation of collagen.

In addition, this vitamin is able to neutralize free radicals, unstable molecules that accelerate aging by damaging cells. Finally, the contribution of vitamin C to the immune system should be mentioned: this enhances the response of white blood cells, making the body more reactive to any external aggressions.

Group B: energy and metabolism

As anticipated, in addition to vitamin C, lemon is also rich in B vitamins, i.e. those that transform food into real “fuel” for our body. But what are they?

• B1 (Thiamine): useful for the nervous system, metabolism and heart health;
• B2 (Riboflavin): essential for the health of the skin, mucous membranes, eyes and nervous system;
• B3 (Niacin): helps transform food into energy, improving circulation;
• B6 (Pyridoxine): supports hemoglobin synthesis, nervous system function, and improves sleep quality.

In general, these vitamins work as a team to combat physical and mental fatigue and are therefore a significant support provided by the integration of lemon into the daily diet.

Vitamin P (Bioflavonoids): the invisible allies

Finally, it’s the turn of vitamin P: it’s not a single vitamin but a group of plant compounds known as “bioflavonoids” with strong antioxidant and anti-inflammatory properties. Although they are not vitamins in the strict sense, they support cardiovascular health and protect tissues.

Among those present in lemon we can mention citrine, hesperidin and rutin. Bioflavonoids are necessary for the proper absorption of vitamin C which, without them, would be excreted much faster. These substances abound in the albedo of the lemon, i.e. the white part of the peel: it is no coincidence that the properties of lemon peel are widely known.

Vitamin A and E also deserve a mention, present in trace amounts in lemon but useful for the immune system and against oxidative stress. Below, a practical summary table of lemon vitamins per 100g:

However, it should be considered that the value of vitamin P can vary significantly depending on the amount of albedo that is included, being mainly contained in that part of the lemon.

Lemon vitamins: the importance of nutritional synergy

After analyzing in detail what the vitamins in lemon are, it is important to understand how they work in our body as a whole. In fact, lemon should not be thought of as a list of nutrients but more as a mechanism with pieces that work together to make it work.

The combination of vitamin C and iron: a valuable aid for the body

The best-known example of the nutritional synergy of lemon is given by the collaboration between ascorbic acid and citric acid for the intake of vegetable iron. In fact, it is precisely the combination of vitamin C and citric acid that allows us to transform the iron present in vegetables such as spinach, cereals or lentils into a form of easier absorption for our intestines.

Without the contribution of lemon, much of the iron from vegetables would be lost, while the addition of lemon helps to make a meal more nutritious.

Bioflavonoids and vitamin C: natural protection

Speaking of lemon and vitamins, the relationship between bioflavonoids and vitamin C cannot be ignored. In fact, it is precisely the so-called “vitamin P” that protects vitamin C from oxidation both inside the fruit and after ingestion. Thanks to the protection of bioflavonoids, vitamin C remains active longer in our blood, increasing its effectiveness on the skin and immune system compared to taking the isolated substance.

The role of citric acid in vitamin stability

Still in terms of protection, the lemon is actually its own guardian thanks to its acidity. In addition to the influence on taste, citric acid creates a low-pH environment that prevents the vitamins in lemon from degrading quickly, at least until the time of consumption.

How not to “destroy” lemon vitamins: practical tips

Considering the fragility of vitamins and their speed in degrading, you need to be careful about some precautions so that the benefits of lemon do not fade once the lemon has been opened for consumption. But how can you not lose all the vitamins and take a concentrate of well-being? Here are some practical tips about it.

Light and heat: the enemies of ascorbic acid

Vitamin C is thermolabile, which means that it degrades instantly when exposed to light or heat: this is because, above certain temperatures, its molecular structure breaks down and loses its antioxidant properties. A classic mistake is to add lemon juice to boiling tea: such a high water temperature instantly destroys most of the lemon’s vitamins.

The advice is to wait for the drink to cool down before adding the lemon juice: in this way the heat will be less aggressive. The same goes for sunlight: never leave a lemonade in a clear glass jug in the summer sun or the vitamins will be largely lost.

Oxidation: speed is everything

Air also has its negative effect on lemon vitamins and ascorbic acid in particular. It is damaged by oxygen, which activates the oxidation process as soon as the fruit is cut and exposed to air.

In this regard, the advice is to consume lemon juice immediately after juicing, minimizing exposure to air before consumption.

How to store lemons so as not to lose vitamins?

But what is the best way to preserve lemons so that you don’t risk losing the vitamins inside them? In general, temperature changes are not favorable for lemons: the ideal is therefore to store them in a cool, dry and dark place, such as a pantry or a ventilated cellar, especially if consumed within a week.

If, on the other hand, the lemons need to last longer, it may be fine to store them in the refrigerator, but only in the fruit compartment, as it is less cold. However, avoid closing the fruits in plastic bags that create moisture and mold. Instead, opt for paper bags that let the fruit breathe.

Lemon and vitamins: the differences between pulp, juice and albedo

Returning to the topic of lemons and vitamins, where are the latter concentrated inside the fruit? While most vitamin C is contained in the juice, the highest concentration of bioflavonoids is contained in the albedo, i.e. the white part of the peel. Although it has a bitter taste, it is one of the noble parts of the fruit: therefore, if the lemon is fresh, it may be useful not to discard it completely.

Finally, the thin membranes that enclose the juice and the small filaments of the pulp should not be underestimated either. In fact, it is precisely here that the highest concentration of B vitamins and soluble fiber is found. Whenever possible, as in salads, the advice is to avoid consuming only the juice but also include the live pulp.

Tenuta Donna Fina: fresh vitamins from the tree to the table

At Tenuta Donna Fina we strongly care about the quality and freshness of the product in its naturalness, and this approach of ours also affects the nutritional benefits of the products. How do we do it?

• We make sure that our products maintain an authentic taste and unique aroma that immediately brings to mind Sicily. To do this, we do not treat our citrus fruits with waxes or other chemicals, making their peel 100% edible and allowing the fruit to be consumed in its entirety without health risks;
• Not using external agents as forcing, we leave the maturation of our products to the rhythms of nature, letting the combination of the soil and the volcanic microclimate act for the final result of the unique taste;
• Unlike large-scale distribution, which stores products in cold storage for weeks at a time, we only harvest the fruits on the same day as they are shipped, which we carry out two days a week. In this way, the products will arrive around 48 hours after departure, preserving their freshness, their aroma and all their vitamins.

Discover all the varieties of lemons available on our website: from the first flowering of the Femminello Primo Fiore to the fragrant classic Sicilian lemons, without forgetting the very green and more acidic lime.