The lemon: simple, bright and sour – and a little powerhouse of nutrients and health benefits

‘Drinking hot water and lemon in the morning is not only detoxing, but it’s also a great boost for the digestive system’

And you can enjoy many of these benefits first thing by drinking hot water and lemon in the morning. This simple method is not only detoxing, but it’s also a great boost for the digestive system, as lemons help to encourage the production of bile, which is vital for the digestion and absorption of fats and fat-soluble vitamins. Bile also helps to eliminate waste, which is why lemons are so good for detoxing. Lemons help to maintain the pH levels of the body, too – while they’re very acidic by nature, lemons become alkaline when eaten. Over-acidity in the body weakens all your body’s systems, which in turn makes you more susceptible to disease and illness, so keeping the body alkaline is important to your overall health.

Lemons are also an excellent source of our most important antioxidant: vitamin C. Just one medium lemon provides over 75 per cent of your daily vitamin C allowance, providing over 30mg of your 40mg RDA. Vitamin C is key to your health as it travels through the body neutralising any free radicals in the body, both inside and outside the cells. Free radicals can interact with and damage our cells, which leaves us open to inflammation and disease, such as cancer. Vitamin C also helps support a healthy heart by preventing the build-up of cholesterol in our arteries, and is also great for anyone suffering from oesto- or rheumatoid arthritis, as it can help reduce the painful symptoms such as inflammation and swelling.

Lemons also contain compounds called limonoids, and, in particular, one called limonin, which has been shown to prevent certain types of cancer, including mouth, skin and colon. Our bodies can readily absorb and utilise this very long-acting limonoid – for up to 24 hours in some people.

Other benefits of lemons include their peel, which can have a calming effect and also help relieve nausea in morning sickness, in a similar way to ginger. Lemons also contain B vitamins, potassium and calcium, which all help contribute to overall health and wellbeing. Ready, set, squeeze!

DISHES WITH ZING!

LEMON LINGUINE

Cook 500g linguine, as per packet instructions, drain and return to the saucepan. Meanwhile, beat together the juice of three lemons, the zest of one lemon and 6tbsp olive oil. Stir in 125g grated Parmesan and season according to taste. Add this lemon sauce to the linguine and stir to coat the pasta. Then stir in one handful of chopped basil and one handful of rocket before serving. Serves 4-6.

BIRCHER MUESLI

Mix together 140g oats, the juice of 1 lemon and 110ml water. Cover and soak overnight. In the morning, add 110ml plain yoghurt, 2tbsp agave nectar or honey and half a grated apple. Add more water if you need to, to keep the mixture quite wet. Serve into two bowls and top with fresh fruit and 2tbsp chopped hazelnuts before serving. Serves 2.

LEMON & POPPY SEED MUFFINS

Heat the oven to 180°C/350°F/Gas Mark 4 and line a 12-hole muffin tin with muffin cases. Mix together 225g self-raising flour, 175g golden caster sugar, the zest of 2 lemons and 1tbsp poppy seeds. In a separate bowl, beat together 3 eggs and 100g plain yoghurt. Melt 175g butter and add to the flour mixture along with the eggs and yoghurt. Mix together and then divide between the muffin cases. Bake for 20-25 mins until the cakes have started to turn golden. Cool for 5 mins before placing on a wire rack to cool completely. Makes 12. 

SUPERFOOD STATS

1 medium lemon will provide you with approximately:
16 calories
5.4g carbs
1.6g fibre
0.2g fat
0.6g protein