Skip to content
FriendsPantry

Nature's Pantry

Citrus fruit

Also: lemon · orange · nimbu (Hindi)

Great for flavour and vitamin C, but vitamin C does not stop most people catching colds.

Overall evidence

Evidence level: Evidence against

Graded on the popular "vitamin C wards off colds" claim, which good trials do not support. Citrus is still a healthy fruit.

Good-quality research has tested the popular claim and did not find the hoped-for effect.

Lemon
Photo: Elena Chochkova, via Wikimedia Commons (CC-BY-SA-4.0)

What it is

Lemons, limes, oranges and relatives, valued for juice, zest and vitamin C.

Traditional use

Tradition, not evidence: how cultures use it, not proof that it works.

  • Worldwide

    Hot lemon with honey is the classic cold-season drink.

  • India

    Nimbu pani (lemon water with salt and sugar) is a summer cooler, and a squeeze of lemon finishes dal.

  • Royal Navy history

    Citrus juice was famously issued to sailors at sea.

What the research says

Each claim graded on its own evidence.

  • Vitamin C and catching colds

    Evidence level: Evidence against

    A Cochrane review of 29 trial comparisons with over 11,000 people found regular vitamin C supplements did not reduce how often the general population caught colds, though colds were slightly shorter. These were supplements of at least 200 mg a day, more than a typical orange.[1]

  • Fruit in a healthy diet

    Evidence level: Strong evidence

    The WHO recommends at least 400 g of fruit and vegetables a day for everyone over 10.[2]

In food amounts

Whole fruit counts towards the WHO recommendation of at least 400 g of fruit and vegetables a day; a squeeze of lemon also adds brightness without extra salt.

We describe everyday cooking amounts only, never supplement doses.

Safety

Medicines
Grapefruit and grapefruit juice can interfere with some medicines, including certain statins. Check your medicine leaflet or ask your pharmacist.[3]
Medicines
If you take warfarin, the NHS advises against grapefruit juice and cranberry juice.[4]
General
Juice counts as free sugar under WHO guidance; whole fruit is a better everyday choice.[2]

If you take regular medicines, are pregnant or breastfeeding, or are cooking for a baby or someone who is unwell, check with a doctor, pharmacist or midwife before using any food or supplement for a health reason.

Sources

  1. [1] Vitamin C for preventing and treating the common cold (Hemilä, Chalker) — Cochrane Database of Systematic Reviews, 2013
  2. [2] Healthy diet — fact sheet — World Health Organization
  3. [3] Grapefruit Juice and Some Drugs Don't Mix — US Food and Drug Administration
  4. [4] Warfarin — NHS (UK)

Sources were checked when this entry was written. Research changes; if you spot something out of date, please tell us.

Cook with citrus fruit

359 more

Showing 9 of 368 recipes.

More from Nature's Pantry

All 32 foods