Lemon
Overview
Lemon provides vitamin C that enhances non-heme iron absorption and can be used to adjust pH in food preparation (e.g., bean soaking). Pairing plant-based iron sources with citrus enhances iron absorption, and adding vitamin-C sources (e.g., lemon) favors iron uptake.
Recipes
2 recipes containing this food
Rocket Lentil Avocado Midday Salad (Gut-Supporting)
Polyphenol-rich salad supporting SIRT1 activation and microbiome synchronisation
Turmeric Lentil Dahl
Anti-inflammatory curcumin-rich lentil dish supporting gut health, NF-κB inhibition, and SCFA production
Substances
1 substance in this food
Vitamin C (Ascorbate)
Antioxidant; supports iron absorption; neuronal SVCT2 transport
Preparation Notes
- Add to iron-rich plant meals to enhance absorption
- Use in bean soaking for pH optimization
- Can be added to tea to reduce iron-binding effects
- Part of food synergy strategy
Biological Target Matrix
| Biological Target | Substance | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|
| Hormonal Response | Vitamin C (Ascorbate) | Supports norepinephrine synthesis as cofactor | |
| Inflammation | Vitamin C (Ascorbate) | Antioxidant properties; supports anti-inflammatory effects | |
| Neurochemical Balance | Vitamin C (Ascorbate) | Supports norepinephrine synthesis; transported in brain via SVCT2 | |
| Oxidative Stress | Vitamin C (Ascorbate) | Key water-soluble antioxidant; works within antioxidant network with vitamin E, CoQ10, and polyphenols | |
| Stress Response | Vitamin C (Ascorbate) | Supports stress response through antioxidant and neurochemical effects |
References
- Pairing plant-based iron sources with citrus (Hallberg et al. 1989) enhances iron absorption
- Absorption note: Polyphenol-rich beverages (tea/coffee) can reduce non-heme iron absorption if taken with iron-rich plant meals; spacing them ≥1 hour away or adding vitamin-C sources (e.g., lemon) favors iron uptake
- Add a bit of lemon juice or apple cider vinegar (1–2 tsp per liter of water) to reach ~pH 5.5–6 for bean soaking
- Eat your beans with vitamin C-rich foods (e.g., tomatoes, peppers, citrus)