Can Eating Too Many Lemons Be Harmful?

With their refreshing flavor, lemons are a perfect summer fruit. Improved immune function, younger-looking skin, and better digestion are just a few of the benefits of eating lemons or drinking their juice. Low in calories, these fruits fill you up quickly and quench your thirst instantly.

But having too much of anything can be a bad thing — and lemons are no exception. Eating too many lemons can damage your teeth over time and cause heartburn.

Enjoy these fruits as part of a balanced diet to reap their benefits and meet your nutritional needs.

Nutritional Value of Lemons

Did you know that a single serving of lemon provides more than one-third of the daily recommended amount of vitamin C? That’s according to the U.S. Department of Agriculture (USDA). This fruit is also rich in potassium, magnesium, calcium, and other minerals that support health and well-being. Plus, it’s low in carbs and rich in fiber, so it fits into most diets.

One serving, or one small lemon, delivers the following nutrients:

• 17 calories
• 5.4 grams (g) of carbs
• 1.6 g of fiber
• 0.6 g of protein
• 0.1 g of fat
• 2 percent of the daily value (DV) of iron
• 2 percent of the DV of potassium
• 1 percent of the DV of calcium
• 1 percent of the DV of magnesium
• 34 percent of the DV for vitamin C

Lemon juice is just as nutritious as the whole fruit, but it contains less fiber, according to the USDA. One cup provides 54 calories, 16.8 g of carbs and 0.7 g of fiber. It even boasts 105 percent of the daily recommended amount of vitamin C.

Like most citrus fruits, lemons are chock-full of antioxidants and bioactive compounds. The benefits of the phytochemicals in citrus fruit include antioxidant and anti-inflammatory effects, as well as effects that may help counter substances that could raise a person's risk of developing DNA mutations or cancer, according to research.

Wondering what’s all the hype about lemon water, though? This beverage is touted as a cure-all. Its proponents say that it slows aging, improves digestion, boosts immune function, and accelerates weight loss.

The truth is that most claims lack scientific evidence. Lemon juice isn’t a cure-all. However, the potential benefits of lemon water are largely the same as those of lemon juice and lemons.

Are There Any Health Risks?

The benefits of eating lemons are well-documented. These fruits are loaded with vitamin C and antioxidants that fight free radicals and keep your immune system strong. But this doesn't mean they’re a cure-all, according to Cleveland Clinic.

Let’s take the lemon juice diet or the Master Cleanse diet, for examples. These detox plans claim to promote weight loss and remove toxins from your system. However, there are no actual studies to back up these statements.

Lemons don’t have any magical powers that can help you burn fat more quickly. Plus, a healthy body detoxes on its own, keeping us alive, according to University of Chicago Medicine. Detox diets simply don’t make sense from a nutritional perspective.

The lemon juice diet and similar plans may help you lose weight by limiting your calorie intake. You need to create a deficit of 3,500 calories to burn one pound of fat, according to Harvard Health Publishing. If you eat only lemons or replace food with lemon juice, you’ll naturally get leaner. The problem is that you’ll lose lean mass — not just fat mass, which in turn, will slow down your metabolism.

More muscle mass equals a faster metabolism, according to Harvard Health Publishing. A higher protein intake combined with strength training promotes muscle growth, increasing your energy expenditure.

Fruits, including lemons, have little or no protein. So, a fruit-based diet can deplete your body of this nutrient and cause muscle loss. In fact, nutrient deficiencies are a common side effect of detox diets. Remember to eat fruit in moderation — you also need carbs, fat, and protein for your body to work well.

More Isn’t Always Better

But what happens if you drink too much lemon juice or eat too many lemons as part of an otherwise balanced diet?

According to the American Dental Association (ADA), acidic foods like citrus fruits and juices can damage tooth enamel. Since citrus fruits can have acidic effects on tooth enamel, it’s recommended that you eat them as part of a meal — not by themselves. Be sure to drink plenty of water whenever you drink citrus juices.

Citrus foods can also trigger heartburn or acid reflux in some people, according to the Mayo Clinic. Spicy foods, fried products, chocolate, alcohol, coffee, and chocolate can play roles, too.

The International Foundation for Gastrointestinal Disorders recommends that people with gastroesophageal reflux disease (GERD) avoid having citrus fruits and juices. Non-citrus fruits — such as apples, pears, bananas, berries, apricots, and grapes — are safer for people who have GERD.

Lemon water side effects may also include frequent urination. This is usually due to drinking more fluid. Also, lemons may act as a mild diuretic, according to Cleveland Clinic. But that’s not necessarily a bad thing, especially if you’re struggling with water retention.

Potential Benefits of Eating Lemons

Lemons aren’t likely to cause adverse reactions. Just make sure that you take proper care of your teeth, especially if you consume these fruits on a regular basis.

A diet rich in lemons may improve your health by increasing antioxidant and vitamin C levels in your bloodstream. Vitamin C supports collagen synthesis and protects against free radicals, according to Mayo Clinic. Low levels of vitamin C may cause scurvy, a condition that causes anemia, bruising, and poor wound healing. Regular consumption of citrus fruits, including lemons, can help prevent vitamin C deficiency.

The benefits of eating lemons don’t end here. Potassium, magnesium, calcium, and other electrolytes in these fruits regulate your body’s pH and fluid levels, contribute to nutrient transport, and support organ function, according to MedlinePlus. After all, there’s a reason why athletes sip on electrolyte drinks before, during, and after training.

These beverages help prevent dehydration and maintain your electrolyte balance, but you can drink lemon water or lemon juice instead. This way, you’ll reap the benefits without having to worry about extra sugar and empty calories.