LEMONS AND DIETS

Varieties
Lemons can vary in size and acidity as well as number of seeds and thickness of skin. Varieties include the Eureka, with a flat stem end and few seeds, and the Lisbon, with a smooth skin and a protruding stem end. Small “baby” lemons are handy when you just want a tablespoon (15 mL) or so of juice.

Buying and storing tips
Firm, heavier, bright yellow lemons are best and should be a little tender to the touch. While fresh lemons are very firm, extreme hardness indicates that the lemon is very old. Lemons with paler skin are more acidic; however, lemons with green patches also tend to be more acidic, too. A rough skin surface usually means less juice content. Smooth-skinned lemons tend to be juicier. Although lemons will keep for up to a week at room temperature, they should be refrigerated for a longer shelf-life of up to two to three weeks. Lemon zest can be frozen.

Availability
The Eureka variety is available year-round, while the Lisbon is generally available only during the winter months.

Preparation, uses, and tips
To extract more juice, lemons should be brought to room temperature or rolled under the palm of your hand on a flat surface before slicing. Sprinkle lemon juice on cut produce to prevent oxidation (browning.) Use in salad dressings or as a vinegar substitute, on seafood, in hot or cold water and tea, as garnish, and seasoning. Lemons can be used to make sorbet, marmalade, pudding, and cakes. In sauces, lemon zest, juice, or pieces give a refreshing flavor and make an attractive garnish.


Nutritional Highlights

Lemon, 1 fruit (with peel)
Calories: 38
Protein: 2.16g
Carbohydrate: 11.5g
Total Fat: 0.32g
Fiber: 5.01g
*Excellent source of: Vitamin C (83.2mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.

Health benefits and concerns
Allergies and sensitivities (food and chemical)

A low-allergen diet, also known as an elimination diet, is often recommended to people with suspected food allergies in order to find out if avoiding common allergen foods gives relief from symptoms. This diet eliminates foods and food additives considered to be common allergens, including citrus fruits. Some popular books offer guidance to people who want to attempt this type of diet. Most elimination diets are quite restrictive and increase the likelihood of nutritional deficiencies. A successful elimination diet is usually followed by reintroduction of eliminated foods one at a time, to see which ones are truly allergens for the individual person and therefore need to be eliminated indefinitely. Strict avoidance of allergenic foods for a period of time (usually months or years) sometimes results in the foods no longer causing allergic reactions. Restrictive elimination diets and food reintroduction should be supervised by a qualified healthcare professional.


Hives
Allergy to foods and food additives is a common cause of hives, especially in chronic cases. Citrus fruits are among those foods most commonly reported to trigger hives. Numerous clinical studies demonstrate that diets that are free of foods that commonly trigger allergic reactions typically produce significant reductions in symptoms in 50–75% of people with chronic hives. People with hives should investigate the possibility that food allergies are causing their problem by consulting with a doctor.


Kidney stones
Citric acid is found in citrus fruits and may also protect against kidney stone formation. Lemons are the best food source commonly available. One preliminary trial found that drinking 2 liters (approximately 2 quarts) of lemonade per day improved the quality of the urine in ways that are associated with stone prevention. Lemonade was far more effective than orange juice. The lemonade was made by mixing 4 oz. lemon juice with enough water to make 2 liters. The smallest amount of sweetener possible should be added to make the taste acceptable. Further study is necessary, however, to determine if lemonade can prevent recurrence of kidney stones.


Health benefits and concerns for fruit
Many health benefits and concerns associated with this food are applicable to other fruit. Read about health benefits and concerns for fruit for a full description.

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