Good for you: Lemons

Winter 2025 California Bountiful magazine

Lemons can make your meals (and health) shine

Story by Ashley Hawk

Have you ever wondered if there’s one simple ingredient you can add to your meals to boost flavor, improve nutrition and even support your health? The answer may be sitting in your fruit bowl—lemons!

Nutrition highlights

Lemons are best known for their high vitamin C content. Just one lemon provides more than 50% of your daily vitamin C needs, helping support immune function, promote glowing skin and enhance iron absorption from plant-based foods. In fact, they are so high in vitamin C that they were even used to help prevent and treat scurvy in the 18th century, a disease caused by vitamin C deficiency that was common among sailors. Additionally, lemons are rich in antioxidants such as flavonoids, which can help protect your heart and reduce inflammation.

Fun facts

Did you know lemons are a year-round fruit, with trees producing fruit all year? Plus, their juice acts as a natural preservative, perfect for keeping guacamole from browning or extending the freshness of a fruit salad. Fresh lemons last about a week at room temperature but can stay fresh for three to four weeks in the fridge. Cut lemons last three to four days when sealed and refrigerated.

Ways to use lemons in recipes

Incorporating lemons into your meals can elevate both taste and nutrition.

Salads: Squeeze fresh lemon juice over your favorite salads for a light, tangy dressing alternative.

Marinades: Use lemon juice to tenderize chicken, fish or tofu, infusing them with a fresh, citrusy flavor.

Desserts: Add lemon zest to baked goods such as muffins or cookies for a burst of brightness.

Beverages: Stir lemon juice into hot water or iced tea for a refreshing, hydrating drink.

Next time you reach for a lemon, remember it’s doing more than adding zest. It’s providing a great boost of nutrients too. From sweet treats to savory meals, this vibrant fruit is a secret weapon in any kitchen. So, go ahead, squeeze some lemons and watch your meals (and health) shine.

Ashley Hawk is a registered dietitian with a master’s degree in nutritional science. To learn more tips and tricks to help you feel your best, follow her at @ashleyhawkrd.