A Quick Overview
These days, lemon water is all the rage.
Many restaurants serve it on a regular basis, and some people start their days with lemon water rather than coffee or tea. Lemons are undeniably delicious, but does adding them to water make you healthier?
Much of the evidence supporting the health benefits of lemon water is anecdotal. There has been little scientific research done specifically on lemon water, but there is research on the benefits of lemon and water separately.
Here are seven ways lemon water can help your body.
1. It aids in hydration.
According to the Food and Nutrition Board, women should consume at least 91 ounces of fruit and vegetables per day, while men should consume at least 125 ounces. This includes water derived from food and beverages.
Water is the best hydration beverage, but some people dislike the taste of it on its own. The addition of lemon improves the flavour of water, which may encourage you to drink more of it.
2. It contains a lot of vitamin C.
Citrus fruits, such as lemons, are high in vitamin C, a primary antioxidant that protects cells from free radical damage. You’ve probably heard that vitamin C can help prevent or shorten the duration of a common cold in some people, but research is mixed.
Vitamin C may lower your risk of cardiovascular disease and stroke as well as lower your blood pressure.
While lemons aren’t the most vitamin C-rich citrus fruits, they’re still a good source. The juice of one lemon contains approximately 18.6 milligrammes of vitamin C, according to the United States Department of AgricultureTrusted Source. Adults should consume between 65 and 90 milligrammes per day.
3. It aids in weight loss.
Polyphenol antioxidants found in lemons have been shown in studies to significantly reduce weight gain in mice that have been overfed in order to induce obesity.
The antioxidant compounds also offset the negative effects on blood glucose levels and improved insulin resistance in these mouse studies, which are the two main factors in the development of type 2 diabetes.
While the same results in humans must be demonstrated, anecdotal evidence suggests that lemon water aids in weight loss. It’s unclear whether this is due to people simply drinking more water and feeling fuller, or to the lemon juice itself.
4. It improves the condition of your skin.
Lemons contain vitamin C, which may help reduce skin wrinkling, dry skin from ageing, and sun damage. Water’s ability to improve skin is debatable, but one thing is certain. When you lose moisture from your skin, it becomes dry and prone to wrinkles. A 2016 laboratory study found that a citrus-based drink aided in the prevention of wrinkle development in hairless mice.
5. It helps with digestion.
Some people use lemon water as a laxative in the morning to help prevent constipation. Drinking warm or hot lemon water first thing in the morning may help your digestive system get moving.
According to Ayurvedic medicine, the sour lemon flavour stimulates your “agni.” A strong agni, according to Ayurvedic medicine, kick-starts the digestive system, allowing you to digest food more easily and helping to prevent the buildup of toxins.
6. It helps to keep your breath fresh.
Have you ever used a lemon to remove the odour of garlic or another strong odour from your hands? The same folk remedy may be applied to bad breath caused by eating strong-smelling foods such as garlic, onions, or fish.
Drinking a glass of lemon water after meals and first thing in the morning can help you avoid bad breath. Lemon is thought to stimulate saliva, and water helps prevent dry mouth, which can lead to bacteria-caused bad breath.
7. It assists in the prevention of kidney stones.
Lemons contain citric acid, which may aid in the prevention of kidney stones. Citrate, a component of citric acid, paradoxically reduces the acidity of urine and may even dissolve small stones. Drinking lemon water provides you with not only citrate, but also the water you require to help prevent or flush out stones.
Creating Lemon Water
To reap the health benefits of lemon water, you must drink it on a regular basis and with more than a single wedge of lemon in your mug.
Always use fresh lemons instead of artificial lemons from a bottle when making lemon water.
Squeeze half a lemon into 8 ounces of warm or cold water to make lemon water. Use filtered water and organic lemons to make the drink as healthy as possible.
To add flavour or a health boost to lemon water, combine the following ingredients:
- a few mint springs
- a teaspoon of maple syrup or unprocessed honey
- a fresh ginger slice
- a pinch of cinnamon
- a dash of turmeric
Slices of other fresh citrus fruits, such as limes and oranges, or cucumber slices, can also be added. Always thoroughly wash produce before slicing and using it.
Having lemon ice cubes on hand is an excellent way to quickly add lemon to your water. Fill ice cube trays halfway with fresh lemon juice and freeze. As needed, place a few cubes in a glass of cold or hot water.
Start your day with a mug of warm lemon water, and keep a pitcher of water infused with a few sliced lemons in the fridge to drink throughout the day.
Lemon water’s negative effects
Although drinking lemon water is generally safe, there are a few potential side effects to be aware of.
Citric acid, which is found in lemons, has the potential to erode tooth enamel. To reduce the risk, drink lemon water through a straw and then rinse your mouth with plain water.
When it comes to heartburn, lemon water can work in either direction. Some people may experience heartburn as a result of the citric acid. Others report relief from heartburn as a result of the alkaline nature of lemon juice, which reduces acidity in digestion. Only by experimenting will you be able to determine its effect on you.
When drinking lemon water, some people report having to use the restroom more frequently. Although vitamin C is commonly thought to be a diuretic, meaning it increases the amount of urine produced, evidence does not support the claim that vitamin C from natural sources such as lemons has diuretic properties.
If you need to use the restroom more frequently while drinking lemon water, it is most likely due to increased water intake.
The main point
According to research, lemon water has numerous potential health benefits. Aside from that, adding lemon to your water can help you drink more water throughout the day and stay hydrated. Staying hydrated is essential for good health, so lemon water is a no-brainer.