Eating a whole lemon might sound strange, but some people swear by it. Proponents say eating lemons whole provides a range of health benefits thanks to their high vitamin C and antioxidant content. However, lemons are very acidic and eating them whole can cause side effects like tooth enamel erosion and digestive issues.
So should you eat the whole lemon? Let’s take a detailed look at the potential pros and cons.
Potential benefits of eating whole lemons
Here are some of the touted benefits of eating whole lemons:
High in vitamin C
Lemons are an excellent source of vitamin C. One lemon provides over 30 mg of vitamin C, which is one third of the recommended daily intake (1).
Getting enough vitamin C is crucial for immune function, collagen production, iron absorption, and more (2).
Some research suggests high vitamin C intake may help reduce the duration of the common cold, although findings are mixed (3, 4).
Rich in antioxidants
Lemons contain powerful antioxidant compounds like hesperidin, diosmin, and vitamin C (5).
Antioxidants help neutralize free radicals, which are unstable molecules that can damage your cells and raise disease risk when they accumulate in large amounts (6).
The antioxidants in lemons may provide protection against oxidative stress and related conditions like heart disease, cancer, and diabetes (7, 8).
May support weight loss
Some research indicates that the fiber and antioxidants in lemon water may aid weight loss.
In one study, obese people drinking lemon water daily for 12 weeks lost more weight than the control group (9).
Animal studies reveal that lemon polyphenols suppress fat accumulation and weight gain, possibly due to effects on lipid metabolism (10).
That said, human research is limited and inconsistent. Other studies found no significant difference in weight loss between lemon water drinkers and non-drinkers (11, 12).
May boost digestion
Lemon juice acts as a digestive tonic that may help relieve constipation, gas, and heartburn.
The citric acid in lemon juice encourages the release of gastric juices, which aids digestion (13).
Lemon compounds like hesperidin and d-limonene also have antispasmodic effects that may relieve digestive issues (14, 15).
May lower kidney stone risk
Citric acid makes urine more alkaline, which may prevent kidney stones from forming (16).
In one 4-year study, people drinking lemonade daily formed fewer kidney stones than non-lemonade drinkers (17).
However, results are mixed. Another study found no difference in kidney stone formation between lemonade and non-lemonade groups (18).
May improve heart health
The vitamin C, antioxidants, and potassium in lemons may benefit heart health in various ways.
Studies show that people getting more vitamin C and antioxidants have lower rates of heart disease (19, 20).
Plus, animal studies reveal that lemon antioxidants improve blood vessel function and reduce inflammation, cholesterol, and triglycerides (21, 22).
Lemons may also lower blood pressure, a major heart disease risk factor. One study found people with high BP who took lemon juice daily for 1 week had significant reductions in systolic and diastolic blood pressure (23).
May have anticancer effects
Test-tube studies demonstrate that lemon extracts suppress the growth and spread of cancer cells (24, 25).
The antioxidants in lemons appear protective against cancers of the mouth, skin, lung, breast, stomach and colon (26, 27, 28).
However, human studies are limited to observational research linking high citrus intake to lower cancer risk (29). More research is needed.
Potential downsides of eating whole lemons
Despite the possible upsides, eating whole lemons has some potential drawbacks:
Very acidic
Lemons have a pH around 2, making them highly acidic (30).
This acidity can erode tooth enamel over time, increasing your risk of cavities, especially if you eat them daily (31).
Their acidity may also irritate mouth sores or canker sores.
May cause digestive issues
While small amounts of lemon juice may aid digestion, eating whole lemons may do more harm than good for your digestive system.
Their acidity can exacerbate heartburn and trigger reflux symptoms like regurgitation (32).
Citric acid can also irritate the stomach lining, potentially causing gastritis symptoms like stomach pain, nausea, vomiting and bleeding (33).
What’s more, the husks and membranes of whole lemons are difficult to digest and may cause unpleasant symptoms like gas, bloating, diarrhea and cramping.
Risk of pesticide exposure
Unless you’re using organic lemons, eating the peel exposes you to any pesticides or chemicals used on the skin.
In fact, lemon peel has the highest concentration of pesticides of any part of the fruit (34).
Over time, exposure to the mixture of pesticides on conventionally-grown lemons may have harmful health effects.
May interact with certain medications
Citric acid can enhance the absorption and alter the blood levels of certain medications (35).
It’s important to separate taking lemons and medications by at least 2 hours.
Speak with your healthcare provider to determine if eating lemons will interact with any medications you take.
Tips for eating lemons safely
If you want to try eating whole lemons, here are some tips to reduce the risks:
– Use organic lemons when possible to minimize pesticide exposure from the peel.
– Squeeze the juice into water if you want to minimize acid contact with your teeth.
– Drink with a straw placed towards the back of your mouth to bypass your teeth.
– Rinse your mouth with plain water after eating lemons.
– Wait at least 2 hours after taking oral medications before consuming lemons.
– Avoid eating them if you have gastroesophageal reflux disease (GERD), peptic ulcers, or oral wounds.
– Start with just a small amount of flesh, peel or pulp to assess your tolerance.
– Consider taking an antacid if lemons irritate your stomach or cause heartburn.
Should you eat other citrus fruits whole?
Other citrus fruits like oranges, grapefruit, limes and tangerines are similarly acidic.
Much like lemons, eating them whole may erode tooth enamel. However, organic citrus peels can be eaten in moderation with less pesticide risk than conventional lemon peel.
Here’s how the acidity and nutritional value of other citrus fruits compare (30, 36, 37, 38):
| Fruit | pH | Vitamin C | Antioxidants |
|---|---|---|---|
| Lemons | 2.0–2.6 | Very high | Very high |
| Limes | 2.0–2.3 | High | High |
| Grapefruits | 2.9–3.3 | High | Medium-high |
| Oranges | 3.0–4.0 | Medium-high | Medium |
| Tangerines | 3.1–4.4 | Medium | Medium-low |
As this table displays, lemons and limes are the most acidic, while tangerines are the least.
All provide good amounts of vitamin C, but lemons stand out as having the most.
Lemons and limes also contain the highest concentration of protective antioxidants.
So if you want to eat a whole citrus fruit, tangerines may be the safest choice due to their mild acidity. Always use organic when consuming the peel.
Grapefruit is not recommended if you take certain heart or cholesterol-lowering medications, as it can negatively interact with these drugs.
The bottom line
Occasionally eating a small amount of lemon flesh, pulp or peel may provide some benefits from their nutrients and antioxidants.
However, make sure to take precautions due to their high acidity. Monitor for symptoms and avoid consuming them whole if you experience digestive upset.
For minimal risks, squeeze the juice into water to avoid enamel damage from straight lemon juice.
Ultimately, more research is needed on the health effects of eating whole lemons. But the potential dental erosion and digestive issues make moderation and caution important if you choose to give it a try.