Lemon is a citrus fruit that packs a nutritious punch and adds great flavor to smoothies. Adding lemon to your smoothie provides many health benefits that make it a smart choice for your daily breakfast or snack. Let’s explore some of the top reasons you should be using lemon in your smoothies.
Vitamin C
One of the biggest benefits of lemon is that it’s loaded with immune-boosting vitamin C. One lemon provides about 31 mg of vitamin C, which is 51% of your recommended daily intake. Vitamin C is a powerful antioxidant that helps protect your cells against damage caused by free radicals. It also supports immune function to help you fight off colds, flu and other illnesses. Adding the juice from half a lemon to your morning smoothie provides a big dose of vitamin C to start your day off right.
Potassium
Lemons also provide potassium, an important mineral that many people don’t get enough of. Half a lemon delivers about 56 mg of potassium. This mineral helps balance fluids in your body, supports nerve signaling, and helps muscles contract. Getting enough potassium from foods like lemons can help lower your risk of high blood pressure, kidney stones and osteoporosis. Adding lemon to your smoothie is an easy way to get more of this essential nutrient.
Vitamin A
Lemons contain a form of vitamin A called beta carotene. Your body converts this into active vitamin A, which plays many important roles in your health. Vitamin A helps keep your immune system strong, maintains healthy vision, and acts as an antioxidant to prevent cell damage. Just half a lemon provides about 6% of the recommended daily intake for vitamin A. Mixing lemon into your morning smoothie can help you meet your daily needs for this key vitamin.
Vitamin B6
Lemons also provide small amounts of vitamin B6. Half a lemon has about 2% of your daily vitamin B6 needs. This B vitamin helps your body metabolize fats, proteins and carbohydrates from the foods you eat. It also assists in forming hemoglobin which carries oxygen in your blood. Getting enough vitamin B6 is important for brain development, immune function, hormone balance and more. Adding lemon to smoothies is a tasty way to get more of this nutrient.
Vitamin E
Lemons contain a little bit of vitamin E, a fat-soluble antioxidant vitamin. Half a lemon has about 2% of the recommended daily intake for vitamin E. This important nutrient boosts immune function and may help prevent inflammation. Vitamin E also protects your cells from damage caused by free radicals. Adding lemon to your smoothie supplies some extra vitamin E to help you meet your daily needs.
Folate
Lemons provide folate, a B vitamin that plays a key role in making new cells and DNA. Half a lemon delivers about 3% of the recommended daily folate intake. Folate is especially critical for pregnant women to support proper fetal development. Regularly consuming folate-rich foods like lemons may help prevent certain birth defects. Blending lemon into your smoothie is an easy way to get more folate.
Fiber
Lemons contain a mix of soluble and insoluble fiber. Half a lemon provides about 1 gram of fiber. Fiber slows digestion, helps fill you up, and promotes regular bowel movements. Soluble fiber found in lemons, like pectin, also helps feed healthy gut bacteria in your intestines. Getting more fiber from lemons and other fruits and veggies may help lower cholesterol, control blood sugar, aid weight loss and improve gut health.
Anti-inflammatory Effects
The vitamin C and antioxidants in lemon have anti-inflammatory properties. Inflammation is linked to numerous health problems like heart disease, arthritis, digestive issues and autoimmune disorders. Research shows that the plant compounds in lemon may help reduce inflammation for improved health and wellbeing. The anti-inflammatory activity of lemon makes it a smart smoothie ingredient.
Kidney Stone Prevention
Lemons contain citrate, a compound that may help prevent kidney stones from forming. Low citrate levels in urine can cause kidney stones in some people. One study found that drinking lemon water increased citrate levels in urine, potentially helping to prevent this painful condition. Adding lemon slices or juice to your smoothie may help boost citrate levels for better kidney health.
Aids Iron Absorption
The vitamin C in lemons helps your body absorb non-heme iron from plant foods. Non-heme iron is not absorbed as easily as iron from animal foods. Pairing lemon with iron-rich foods like spinach, kale, beans and lentils in a smoothie can help increase iron absorption for better energy, immune function and brain health.
Weight Loss
The fiber in lemon may aid weight loss by helping you stay full after drinking a smoothie. Fiber slows digestion to prevent blood sugar spikes that can lead to fat storage. Water-dense foods like lemons can also help fill you up on fewer calories so you eat less overall. Adding lemon to your smoothie provides bulk that can curb cravings and hunger for potential weight loss.
Boosts Hydration
Lemons are made up of about 85% water. Using lemon slices or juice in smoothies helps you meet your daily fluid needs to stay hydrated. Proper hydration is crucial for energy, mood, brain function, temperature regulation, digestion and overall health. Adding lemon to your smoothie is an easy way to flavor your drink while giving your hydration a boost.
Detoxification
Lemons support detoxification, which is the process your body uses to remove toxins and waste. Vitamin C boosts glutathione, your body’s master antioxidant that plays a central role in liver detoxification. The citric acid in lemon juice also helps maximize enzyme function in the liver for optimal detoxification. Starting your day with a lemon smoothie helps flush toxins from your body.
Freshens Breath
The citric acid in lemons helps neutralize odors and freshen breath. Using lemon in your morning smoothie is a great way to start your day with a clean, fresh mouth feel. Lemons also help stimulate saliva, which keeps your mouth moist and washes away bacteria that cause bad breath. Drinking a lemon smoothie is an ideal way to cleanse your palate first thing in the morning.
Boosts Immunity
Lemons provide vitamin C, B vitamins and antioxidants that boost immune function to help your body fight infection. Vitamin C maintains the integrity of your skin, which acts as a protective barrier against bacteria and viruses. B vitamins support the activity of white blood cells that defend against invaders. Antioxidants like vitamin C neutralize free radicals that can damage immune cells. With its stellar nutrient profile, lemon is one of the top ingredients to add to smoothies when you need an immunity boost.
Aids Digestion
Lemons promote healthy digestion in a few key ways. The fiber helps food move smoothly through your digestive tract. The citric acid stimulates the production of hydrochloric acid and bile, which breaks down food for better nutrient absorption. The anti-inflammatory activity calms the gut lining to prevent irritation. Starting your day with a lemon smoothie gets your digestion on track and provides long-lasting regularity.
Fights Colds and Flu
The abundance of vitamin C and antioxidants in lemon make it a smart go-to when you’re trying to fight off a cold or the flu. Vitamin C boosts white blood cells to help clear infection. Antioxidants like vitamin C protect your cells from the oxidative damage caused by viruses and bacteria. Sipping on a smoothie with lemon when you’re sick floods your system with immune-enhancing nutrients to help you recover faster.
May Prevent Cancer
Some research indicates that the compounds in lemons may help prevent cancer growth and spread. Test tube studies show that lemon extract suppresses the growth of cancer cells and induces programmed cell death in certain cancer lines. Other studies reveal that plant compounds in lemons like limonene may block tumor growth and stop cancer from metastasizing. While more research is needed, adding lemon to your smoothie could be a smart protective strategy.
Improves Mood
The smell and taste of citrus fruits like lemon have been shown to positively impact mood. One study found that the scent of lemon essential oil improved mood and reduced anxiety and fatigue in people exposed to it. Adding fresh lemon to your smoothie provides a bright, uplifting aroma that can start your day off right by improving your emotional state.
Supports Brain Health
The antioxidant and anti-inflammatory activity of lemons may support better brain health. Antioxidants like vitamin C protect your brain cells from oxidative damage that can impair cognition. Anti-inflammatory compounds in lemons help keep your brain inflammation-free for optimal function. Some even believe the scent of lemon can improve concentration and focus. Using lemon in your morning smoothie helps support clarity, memory and performance.
Enhances Skin Health
Lemons provide compounds like vitamin C, citric acid and antioxidants that support healthy, youthful skin. Vitamin C is essential for building collagen, your skin’s structural protein that starts to break down with age. Antioxidants help defend against UV damage from the sun, which causes wrinkles and dark spots. The astringent properties in lemon juice tighten, brighten and exfoliate skin for a luminous complexion. For glowing skin, add lemon to your smoothie.
Boosts Energy
Lemons are a great pick-me-up to combat fatigue and lethargy. B vitamins like folate and vitamin B6 increase energy production and blood flow to your brain. The scent of lemons may also provide an energizing lift. The fiber and fluid in lemon keeps you hydrated and prevents blood sugar crashes. Starting your busy days with a lemon smoothie gives you lasting energy so you can power through your morning and beyond.
Benefits Hair Health
Lemons may strengthen and add shine to your hair when applied topically or ingested. Vitamin C promotes hair growth and health by fighting damage-causing free radicals. Some research shows that the phytochemicals in lemon stimulate hair follicles to encourage growth. Lemon’s anti-inflammatory properties may also prevent dandruff by calming the scalp. Using lemon juice or slices in your smoothie can benefit your hair.
Lemon Nutrition Facts
Here is the nutrition breakdown for 1/2 a raw lemon (about 1 1/2 tablespoons of juice) (26):
| Calories | 8 |
|---|---|
| Total Fat | 0 g |
| Sodium | 0 mg |
| Potassium | 56 mg |
| Carbs | 3 g |
| Fiber | 0.5 g |
| Sugar | 0.5 g |
| Protein | 0.2 g |
| Vitamin C | 31 mg |
| Calcium | 6 mg |
| Iron | 0.1 mg |
| Vitamin A | 6 mcg |
As you can see, half a lemon provides lots of vitamin C, potassium, fiber and vitamin A for very few calories.
Tips for Using Lemon in Smoothies
Here are some tips for getting the most from lemons in your smoothies:
– Use fresh lemons rather than bottled juice whenever possible. Fresh lemon has the highest nutrient content. Juice your lemons just before using them.
– Add the zest from your lemon peel for extra flavor and nutrients. The zest contains antioxidant compounds that provide health benefits.
– Start with half a lemon’s worth of juice at first. Lemon juice has a sour taste, so adjust the amount to suit your preferences.
– Mix lemon with sweeter ingredients like pineapple, oranges, banana or vanilla to balance the tartness.
– Infuse your water with lemon slices overnight to use in smoothies the next day. This enhances the lemon flavor.
– Refrigerate leftover lemon juice in an airtight container for up to 5 days. Freeze juice in ice cube trays for longer storage.
– Wash lemons thoroughly before juicing. Lemons often have a protective food wax coating.
– Pair lemon with spinach, kale or other greens. Lemon helps release the nutrients in leafy greens.
Lemon Smoothie Recipes
Here are some delicious and nutritious lemon smoothies to try:
Detox Lemon Smoothie
– 1 cup almond milk
– 1/2 lemon, juiced
– 1 banana
– 1 cup baby spinach
– 1 tbsp almond butter
– 1/2 avocado
– Ice cubes
Lemon Blueberry Smoothie
– 1 cup coconut water
– 1/2 lemon, juiced
– 1/2 cup Greek yogurt
– 1/2 cup blueberries
– 2 tbsp hemp seeds
– 1 tsp honey
Green Lemon Smoothie
– 1 cup nut milk
– 1/2 lemon, juiced
– 1 banana
– 1 cup kale
– 1 tbsp flax seeds
– 1 date
– Ice cubes
Lemon Protein Smoothie
– 1 cup unsweetened almond milk
– 1/2 lemon, juiced
– 1 scoop vanilla protein powder
– 1/4 cup oats
– 1 tbsp almond butter
– 1/4 tsp cinnamon
– 3 ice cubes
Glowing Skin Lemon Smoothie
– 1 cup coconut water
– 1/2 lemon, juiced
– 1/2 orange, peeled
– 1/4 cup plain Greek yogurt
– 1 carrot
– 1 tsp honey
– 1 tbsp chia seeds
Precautions
While very safe for most people, here are some precautions with lemons:
– Avoid lemons if you have gastroesophageal reflux disease (GERD) or heartburn. The high acidity can trigger symptoms.
– Lemons may irritate mouth sores or canker sores. Avoid them until these heal.
– Because they are acidic, lemons can erode tooth enamel if consumed excessively. Always rinse with water after drinking lemon-containing smoothies.
– Don’t drink diluted lemon juice over prolonged periods. This can cause enamel erosion.
– Citrus allergies are rare but may occur. Discontinue use if you suspect an allergy.
– Don’t apply undiluted lemon juice directly on your face. Always mix with water first to prevent skin irritation.
Conclusion
Adding lemon to your smoothie provides a wealth of nutrition and health benefits. With its stellar nutrient profile, lemon boosts immunity, aids detoxification, provides antioxidants, and more. Using fresh lemon adds great flavor to smoothies while also enhancing the nutritional value. Lemons complement both fruit- and green-based smoothies. With so many benefits packed into this tiny citrus fruit, lemon is one smoothie ingredient you don’t want to miss out on.
