6 Health Benefits of Lemon Peels That Make Them Worth Keeping

Lemons are packed with nutrients, fiber, and antioxidants. While the peel of a lemon is typically discarded, research shows you can safely eat it, and it may provide additional health benefits.

1. They Contain Potent Antioxidants

The peel of a lemon is rich in key antioxidants, including vitamin C, D-limonene, and the flavonoid hesperidin, which can boost your immune system and help reduce your risk for developing certain diseases.

Research shows that citrus peels offer more antioxidants than the juice or flesh of the fruit, and initial evidence on lemon peels specifically suggests that their antioxidant activity is more potent than that of tangerine or grapefruit peels.

2. They Offer Nutrients, Including Fiber

Lemon peels are low in calories (3 calories per 1 tablespoon serving) and contain 1 gram (g) of pectin, a type of fiber. Evidence suggests that consuming the fiber-rich peel is more beneficial than consuming its flesh or juice alone.

The peel of this fruit also offers 8 milligrams (mg) of calcium, smaller amounts of potassium and magnesium, and 9% of the daily value (DV) of vitamin C.

3. They Support Dental Health

Some research suggests that lemon peels may support oral health by inhibiting bacterial growth in the mouth, which can lead to cavities and gum infections.

In another study, lemon peel extract was shown to fight the cavity-causing Streptococcus mutans bacteria, supporting evidence that the fruit’s other components may have similar oral health benefits.

4. They Lower Heart Disease Risk

Some of the nutrients and antioxidants in lemon peels may help lower high blood pressure, high cholesterol, and obesity, which can reduce the risk of heart disease. The research findings include:

• Adolescents with excess weight and obesity who took a supplement containing lemon peel reduced their blood pressure and LDL (or “bad”) cholesterol levels.
• Lemon peel extract may help lower blood pressure levels in adults.
• The antioxidants and fiber found in lemon peels can also help lower cholesterol and blood pressure. However, more human clinical trials are needed.

5. They Provide Antifungal and Antimicrobial Properties

Initial laboratory research suggests that lemon peels may help prevent the growth of harmful bacteria and fungi.

The peel’s antibiotic and antifungal content may combat and reduce the growth of microorganisms on the skin and body, notably those resistant to drugs. More research performed in humans could help support these findings.

6. They May Help Fight Cancer

The potential cancer-fighting properties of lemon and other citrus peels are likely due to their antioxidants, such as D-limonene, vitamin C, and hesperidin, which can promote the growth of healthy cells in the body.

Other research links a higher consumption of citrus fruits and their peels, including lemons, to a lower risk of developing certain cancers. However, additional evidence is needed to confirm this potential connection.

Tips for Adding Lemon Peels to Your Diet

Research supports the benefits of consuming, rather than discarding, lemon peels, highlighting their potential nutritional value. To start including lemon peels in your diet, consider the following tips:

• Thoroughly scrub the fruit before consuming the peel to remove any pesticide residue and prevent cross-contamination of bacteria from your hands and surfaces
• Zest the lemon peel and use it as a topping for beverages or desserts
• Add lemon peel as an ingredient in sweet and savory dishes, marinades, and dressings
• Use lemon peel as a garnish for baked fish or other seafood-based meals
• Infuse lemon zest into your cooking liquid for rice, quinoa, or soup to add a sweet citrus flavor
• Refrigerate lemon peel in a container and store it for up to several days for easy usage