Vitamin Content in Lemon

Citrus fruits are considered fruits useful for the human body, because the fruits are famous for their vitamin C. The vitamin content in lemon is record high compared to other citrus fruits.

Vitamin Content in Lemon

Vitamin Content in Lemon

Vitamins are found in large quantities in lemon. Some are not even known to most people who eat fruit. All of them are important for the human body:

  • BUT;
  • B1 (thiamine);
  • B2 (riboflavin);
  • B4 (choline);
  • B5 (pantothenic acid);
  • B6 (pyridoxine);
  • B7 (biotin);
  • B9 (folate);
  • C;
  • beta carotene;
  • E;
  • PP group.

Some vitamins are contained in the lemon more, some less. The level of vitamin groups is measured in 1/10 mg and mcg.

The mineral content in lemon

The fruit also contains minerals:

  • Calcium - 40 mg;
  • Magnesium - 12 mg;
  • Sodium - 11 mg;
  • Potassium - 163 mg;
  • Phosphorus - 22 mg;
  • Chlorine - 5 mg;
  • Sulfur - 10 mg;
  • Iron - 0.6 mg;
  • Zinc - 0.125 mg;
  • Copper - 240 mcg;
  • Manganese - 0.04 mg;
  • Fluorine - 10 mcg;
  • Molybdenum - 1 mcg;
  • Boron - 175 mcg.

Nutrients in the zest

In the zest, which is most often not eaten, are useful substances such as:

  1. Pectin.
  2. Hesperidin.
  3. Acids: citric, malic, formic.
  4. Vitamin C is also present in the peel of the lemon.
  5. Limonene.
  6. Salvestrol.
  7. Flavonoids.
  8. Polyphenols
  9. Essential oil.

In boiling water, the fruit loses half of its nutrients

Rub the top yellow layer of the fruit without touching the white peel, as it is bitter. To facilitate the task, the zest is cut and frozen, then grated.

To get a healthy zest, you should pay attention to the quality of the fruit. They should not be waxed. To disinfect the fetus, immerse it in water with apple cider vinegar for 10 minutes (1: 1 ratio). If you pour boiling water over the fruit, the microbes will die, but the fruit will lose half of its beneficial properties.

Calorie content and daily intake

This citrus is considered a low-calorie product. It contains 34 kcal per 100 g. The daily rate of vitamin C depends on age. It ranges from 45 mg per day for children from 4 to years and up to 75-90 mg for adults.

The juice of one citrus contains about 30% of the daily intake for an adult. Do not use it in its pure form.

How to keep good

Lemons contain large amounts of vitamins and minerals, but you need to learn how to use the fruit correctly so that it retains its beneficial properties:

  1. It is worth choosing natural citrus fruits. If the fruits are smooth, even and shiny, this is a sign that they may contain harmful substances.
  2. Do not give pulp and zest to boiling water. At this temperature, the nutrients in lemon are destroyed, only 50% of their original amount remains.
  3. Freezing contrary to popular belief does not violate the composition of the fruit. With any type of freezing, the composition is maintained at 90%.
  4. Dried citrus fruits also do not lose their beneficial properties. Their number decreases due to heat treatment, but the fruit is still useful to humans. Citrus zest is also dried.

It is better to eat fruit in raw form with a little sugar. You can add a slice to warm tea or coffee. Vitamins in lemon do not break down to 40 ℃.

The beneficial properties of lemon

The composition of lemon is rich in vitamins and minerals that are beneficial to the human body. Eating fruit is not only a disease, but also as a preventive measure. Citruses are useful for:

  1. Eye (due to beta-carotene content).
  2. Skin (substance C and riboflavin improve collagen production).
  3. Immunity (it is supported by C).
  4. Bones, nails, teeth (thanks to calcium and riboflavin)
  5. Hemoglobin production.
  6. Stabilization of pressure and nutrition of nerve cells.
  7. The intestines.
  8. Lower cholesterol.
  9. Slowing down the aging process.
  10. Hair (essential oil used in cosmetology).
  11. Stops the development of cancer cells.
  12. Prevent bacteria that die in citric acid.
  13. Losing weight. Vitamin C contained in lemon reduces appetite. Drinks with citrus juice complement a balanced diet.

Contraindications

Vitamins in lemon are not a panacea for all diseases. Eating it is not a substitute for traditional medicine. It is better not to get carried away with it excessively, since there are a number of contraindications.

People with allergies, diseases of the HCC, weak enamel on their teeth are not recommended to take citrus juice or unprocessed slices. Also, the fruit is not consumed in inflammatory processes in the throat (acid irritates the mucous membrane), the fruit should be carefully used for hypertension.

Conclusion

The vitamin content in lemon is high. In addition to them, macro and microelements are present in citrus; a high level of minerals is contained. The skin of the fetus also has many useful substances. The zest is easy to remove with a grater. In addition to benefits, the fetus does harm. You can not eat citrus fruits if you are not sure about their quality.

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