By Lauren Banks, R.D.
Lemons are widely known and used in many types of cuisines throughout the world. But did you know they are the result of crossbreeding citron, one of the original citrus fruits, with lime and other unidentified fruit species? Another interesting fact is that lemons and other citrus foods were used to treat scurvy. Between the years 1500 and 1700, nearly two million sailors died of scurvy. To combat the deadly illness, which is caused by a lack of fresh fruits and vegetables, sailors began taking a spoonful of lemon juice each day. This was the first known vitamin deficiency, and the discovery of lemon juice in combating the sickness was the start of some of the food and nutrition research that is ongoing today.
You might not sit down to eat a lemon, but the juice and peel of the fruit can both can be added to food or beverages to amplify flavors. Lemons can be juiced, cut into wedges or rounds, or grated for zest. Whether you are using the juice or the zest, lemons are low in calories, contain no sodium, and are low in carbohydrates and sugar, containing just 2 carbohydrates and less than 1 gram of sugar per fluid ounce. For this reason, lemons are commonly used as a flavor enhancer by those trying to reduce sodium or calorie intake. Lemon juice does not contain as much vitamin C as you may think—only 12 milligrams per fluid ounce—but surprisingly it does contain some folate, with 6 micrograms per fluid ounce.
Apart from adding flavor, lemon serves another common purpose in the kitchen. Lemon juice can be used to prevent apples, avocados, and other sliced fruits from browning. Most plants contain polyphenol oxidase, an enzyme stored in their cells, that reacts to the oxygen in the air and causes the flesh of the fruit to turn brown. The acid in lemon juice halts the reaction between the two substances, slowing the oxidation process.
Lemon has so many uses and can be incorporated in many kinds of dishes—from morning breakfast to after-dinner dessert or cocktails. Here are just a few suggestions on how you may choose to incorporate lemon into your daily routine.
- Create a fresh and zesty salad dressing by blending olive oil, lemon, shallots, Dijon mustard, and a little honey.
- When making muffins or other baked goods, mix some fresh lemon zest into the batter for a refreshing and light flavor.
- Add lemon wedges to a pan with cauliflower or other veggies and roast in the oven.
- Bring some additional brightness to a stir fry by finishing it off with a squeeze of fresh lemon juice.
- Marinate chicken, fish, or other seafood in fresh lemon juice before cooking to enhance the natural flavors of the dish.