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Zest Up Your Life: Unlock Vibrant Wellness with Lemons

As we navigate our elder years (sounds better than “senior” doesn’t it?). Eating well isn’t just about adding years, it’s about infusing those years with energy, resilience, and joy.

Lemons, those bright yellow gems of the citrus family, are a simple yet powerful ally in this journey. Packed with vitamin C, flavonoids, and antioxidants, lemons support immune function, collagen production for radiant skin, and detoxification to keep you feeling fresh and agile. One medium lemon delivers over 50% of your daily vitamin C needs, helping combat oxidative stress that accelerates aging, while promoting heart health by lowering cholesterol and blood pressure.

These tangy fruits are low-calorie wonders, aiding weight management and digestion with soluble fiber like pectin, which stabilizes blood sugar and curbs cravings, ideal for maintaining steady energy through busy days. Lemons’ citric acid enhances nutrient absorption, ensuring your body makes the most of iron-rich foods to fight fatigue. Beyond longevity, incorporating lemons fosters wellness: stronger bones from vitamin C’s role in calcium uptake, reduced inflammation for joint comfort, and even mood elevation via their invigorating scent and folate content. Oranges and grapefruits offer similar perks, with added beta-carotene for eye health, but lemons shine for their versatility and alkalizing effect on the body.

Aren’t you craving lemons now? Look at all the benefits!!

How To Include Lemons In Your Diet

Lemon-Infused Water: There are incredible benefits of lemon water. Start your day with warm water and fresh lemon slices for hydration and a gentle detox.
Zesty Salad Dressings: Whisk lemon juice with olive oil, herbs, and garlic for a bright, heart-healthy topping.
Citrus Marinades: Marinate chicken or fish in lemon, herbs, and spices for tender, flavorful proteins.
Lemon-Herb Tea: Brew herbal tea with lemon wedges for a soothing, antioxidant-rich sip.
Baked Goods Twist: Add lemon zest to muffins or yogurt for a refreshing, low-sugar treat.

Easy Side Dish Recipe to Support Bone Health

This lemon garlic roasted asparagus supports bone health with vitamin K for proper calcium utilization, vitamin C to support collagen formation within bone, and magnesium and potassium to support bone mineral balance. The healthy fats in olive oil enhance absorption of fat-soluble nutrients, helping your body make the most of every bite.

Grilled asparagus with lemon slices and Parmesan on a white plate, perfect for a healthy meal.

Lemon Garlic Roasted Asparagus

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Prep Time 10

Cook Time 15

Servings: 4 servings

Course: Side Dish

Cuisine: American

Calories: 120

Ingredients Method Notes

Ingredients

1 pound asparagus trimmed
2 lemons juiced, zested
2 garlic cloves minced
2 tbsp olive oil extra virgin
salt and pepper to taste
parsley to garnish

Method

Preheat oven to 400 degrees. Toss asparagus with olive oil, garlic, lemon juice, zest, salt, and pepper on a baking sheet.
Roast for 12-15 minutes until tender-crisp.
Garnish with parsley and extra lemon zest. Serve warm.

Notes

Nutrition Information (Estimated, Per Serving)

Calories: 120
Protein: 3g
Fat: 9g
Saturated Fat: 1.3g
Carbohydrates: 9g
Fiber: 3g
Sugar: 3g
Sodium: Varies based on salt used

Key Micronutrients:
Vitamin C: ~35 mg (≈40% DV)
Vitamin K: ~55 mcg (≈45% DV)
Folate: ~70 mcg (≈18% DV)
Potassium: ~300 mg
Calcium: ~40 mg

Authors Perspective

There are SO many nutritional natural food supplements that sometimes we can get overwhelmed to remember ALL of the antidotes. This is one of the simpler ones; no prepping involved. I’m sure you are drinking water every day. Reap the benefits of lemon water by putting a dollop of lemon juice (I buy organic) into your first water of the day; that’s all you need to get your tummy on the right track. Yes I forget, no you don’t have to be perfect; in fact, on Facebook I’m doing an “Imperfect 500” challenge which I will bring up later. My next blog will be about ACV (if you know, you know) which is another water (or cooking/marinating) additive.

Additional Information:

Kristina McInerny

About the Writer:

Kristina McInerny has been diabetic for over 25 years and has been a Certified Optavia Coach for 3 years. Formerly, she was an IT Project Manager with an MBA in Business and needed a new focus in retirement. She chose health coaching; teaching healthy habits and coaching people to fuel a healthy future. Kris lives in Hendersonville, NC in the summers and in St. James City, FL in the winters. Her hobbies include hiking, traveling and playing pickleball and ping pong with her husband Matt as well as volunteering at C.O.A. in NC and P.I.C.C. Thrift Mall in FL. She manages a few websites on the side to keep her tech skills up to date.