Lemon water is a refreshing and nutritious beverage that has gained popularity in recent years due to its numerous health benefits. It is made by adding freshly squeezed lemon juice to a glass of water, and it can be enjoyed either hot or cold. Lemon water is low in calories, rich in vitamin C and antioxidants, and can aid digestion, boost immunity, and improve skin health. In this article, we will explore the 14 best benefits of lemon water.
What is Lemon water?
Lemon water is a refreshing and hydrating beverage that combines water with freshly squeezed lemon juice. Lemons were once used only as ornamental plants until the Crusades brought them to Europe in the 11th century. They were then introduced to the New World during the late 1400s.
Lemons and other vitamin C-rich fruits were particularly valued for their ability to prevent scurvy, a disease caused by vitamin C deficiency. Today, Lemon water has become increasingly popular recently, particularly among health-conscious individuals.
Nutrition Facts of Lemon Water
Lemon water is a low-calorie beverage packed with various nutrients, making it a healthy and refreshing choice. One serving of lemon water, which is typically made by squeezing the juice of half a lemon into a glass of water, contains:
- Calories: 6
- Carbohydrates: 2 grams
- Fiber: 0.5 grams
- Protein: 0.1 grams
- Fat: 0.1 grams
- Vitamin C: 20% of the daily value (DV)
- Calcium: 1% of the DV
- Potassium: 1% of the DV
- Iron: 1% of the DV
Lemon water is also a good source of antioxidants, such as flavonoids and limonoids, which help protect your body against damage from harmful molecules known as free radicals. With its low calorie count and high nutrient density, lemon water is a great choice for staying hydrated and promoting overall health.
14 Best Benefits of Drinking Lemon Water
1. Improves Digestion
Lemon water provides several health benefits that can aid in digestion and detoxification. Its atomic structure is similar to digestive juices in the stomach. This can lead the liver to produce bile that helps food move smoothly through the gastrointestinal tract.
Additionally, the citric acid present in lemon water has been shown to protect liver function and prevent oxidative damage, maintaining the liver’s natural ability to detoxify. In addition, drinking lemon water promotes hydration and regularity, reduces bloating, relieves constipation, and allows the body to detoxify naturally.
2. Enhances Your Skin
The antioxidants found in vitamin C present in lemon water have several benefits for the skin. They fight free radical damage, which helps keep the skin looking fresh and slows down the aging process.
Vitamin C also stimulates collagen production, essential for reducing fine lines on the face. A study published in the American Journal of Clinical Nutrition found that consuming enough vitamin C led to younger-looking skin with fewer wrinkles.
3. Promotes Weight Loss
Drinking lemon water can also aid in weight loss by keeping the body well-hydrated. Studies have shown that drinking water with meals can reduce feelings of hunger, increase satiety, curb cravings, and decrease calorie intake.
Swapping sugary drinks like soda, fruit juice, or energy drinks for lemon water can help reduce caloric intake and speed up weight loss. Moreover, lemon water adds a zing of flavor to regular water, making it more palatable and easier to meet daily hydration needs.
4. Boost Energy and Mood with Lemon Water
Do you need a pick-me-up in the morning but want to avoid the caffeine crash with coffee? Lemon water might be just what you need. One of the top benefits of drinking lemon water in the morning can naturally increase energy levels without the side effects of caffeine.
The scent of lemon has also been shown to reduce stress levels and improve mood, making lemon water an excellent choice for an early morning boost.
5. Boost Your Immune System with Vitamin C
Vitamin C is a crucial nutrient that plays a vital role in various aspects of our health, especially regarding immunity. According to a Swiss review, consuming enough vitamin C can help reduce the severity and duration of respiratory infections such as the common cold. It may also improve outcomes for conditions like malaria, diarrhea, and pneumonia.
Lemons are a rich source of vitamin C, and drinking lemon water daily is an excellent way to take advantage of its immune-boosting benefits. However, don’t wait until you’re sick to drink lemon water. Add it to your daily routine to prevent infections before symptoms even appear.
6. Prevent Kidney Stones with Citric Acid
Kidney stones are a common and painful condition caused by the formation of tiny, hard kidney deposits. Symptoms include back and abdominal pain, nausea, vomiting, and blood in the urine.
Fortunately, lemons are a great source of citric acid, which can increase urine volume and help fight off kidney stones.
One study conducted at Duke University Medical Center found that patients who received lemonade therapy for four years significantly decreased kidney stone formation, from almost one stone per year to just 0.13 per year. Drinking enough water also helps promote proper hydration to flush out kidney stones and provide quick relief.
7. Freshens Your Breath
Lemon water can be an effective remedy for toothaches and gingivitis. However, it is essential to note that the citric acid in lemons can erode tooth enamel.
To prevent this, brushing your teeth before drinking lemon water or waiting a while after drinking it is recommended.
Thanks to its antimicrobial properties, lemon water can help combat bad breath caused by dry mouth. Moreover, the refreshing scent of lemons can leave your breath smelling great!
8. Boosts Your Heart Health
Heart disease is a serious health concern that affects many individuals. Incorporating honey lemon water into your diet may help reduce the risk of developing this condition.
Lemons are a good source of potassium, which has been shown to lower blood pressure levels – a significant risk factor for heart attacks.
Additionally, lemons’ antioxidant and anti-inflammatory properties can protect the heart muscles from inflammation and other forms of stress.
9. Prevents Allergies
Lemons are rich in vitamin C and antioxidants, crucial in boosting the immune system and regulating the body’s chemical properties.
Drinking lemon water can help your body fight off allergy attacks. So, if you’re experiencing the sniffles due to pollen in the air, grab a lemon and reap its benefits.
10. Revitalizes Your Eyes
Lemon juice contains numerous antioxidants and nutrients that can help fight common eye-related problems such as cataracts and macular degeneration.
While drinking lemon water alone may not cure any existing eye problems, it can be an easy preventative against further damage.
11. Clears Up Acne
Lemon water can help banish acne and blemishes by boosting the function of your kidney and liver, which helps your liver to purify your blood more efficiently.
Moreover, the antioxidants in lemons, such as vitamin C, fight against the development of acne. Drinking hot lemon water in the morning can work wonders in eliminating toxins from your system.
It can also reduce the appearance of scars and age spots by detoxifying your blood, resulting in overall radiant skin.
12. Reduces Inflammation
Regularly drinking lemon water can decrease the acidity in your body, which is where disease states occur. It can eliminate uric acid in your joints, one of the primary causes of inflammation.
If you have sore or achy knees and joints, starting your day with a cup of warm lemon water can help alleviate your aches and pains.
13. Balances pH
Drinking a glass of lemon water can aid in alkalizing the body and balancing its pH level. An acidic body state has been linked to several diseases and health conditions.
Consuming alkaline foods such as fruits, vegetables, nuts, and seeds can aid in achieving this balance. Although lemon juice is naturally acidic, it has been found to have alkalizing benefits once it is digested.
Incorporating lemon water into your daily routine may be beneficial to promote a healthy body pH level. Remember to complement this with a balanced diet of alkaline foods.
14. Cancer-Fighting Potential
Some studies suggest that lemon extract and its components could have anticancer properties that might help prevent or treat certain types of cancer.
For instance, a study published in the Asian Pacific Journal of Cancer Prevention investigated the effects of lemon extract on breast cancer cells in vitro and in vivo. The researchers found that lemon extract could induce cell death, inhibit cell proliferation, and suppress tumor growth.
Although these results are promising, more research is needed to confirm the efficacy and safety of lemon extract as a cancer therapy in humans.
How to Make Refreshing Lemon Water?
Lemons are versatile fruit found in the produce section of most supermarkets. However, it’s essential to consider a few things when buying lemons.
In the United States, there are three primary types of lemons: Eureka, Lisbon, and Meyer. Both Eureka and Lisbon lemons are sour and tart, but Eureka lemons have textured skin with few seeds. Lisbon lemons have smoother skin with no seeds. Meyer lemons, on the other hand, are sweeter and have a deeper color than traditional lemons.
When buying lemons, choose ones that are entirely yellow and organic, if possible. Unripe lemons are green and should be avoided. Opt for thinner-skinned lemons, as they tend to be juicier. Avoid lemons that look dull, wrinkled, or excessively hard.
Making lemon water is incredibly easy and requires only a few steps. You’ll need to mix fresh water with some lemon juice. You can add as much or as little lemon juice as you’d like, but most people use half to one full lemon. To make it even easier, you can juice several lemons and freeze them in ice cubes to have fresh lemon juice at any time.
How to Drink Lemon Water for Better Health?
Drinking lemon water in the morning can jump-start your day with a good source of vitamin C. Here are some easy recipes to try at home.
Cucumber Lemon Water
This simple recipe from the blog A Couple Cooks is a refreshing way to stay hydrated. Slice one cucumber and one lemon into thin slices and add them to a pitcher. Mash them up and add up to eight glasses of water. Allow the mixture to sit for an hour for the flavors to infuse fully.
Cucumber lemon water benefits include being:
- A flavorful replacement for plain water.
- Rich in vitamin C, potassium, and magnesium.
- An excellent replacement for sugary drinks.
Honey Lemon Water
Add the juice from half a lemon and one teaspoon of honey to a glass of warm water, stir, and enjoy. This drink is most effective when consumed in the morning before breakfast.
Honey, and lemon water benefits, include:
- Boosting your immune system.
- Aiding digestion.
- Supporting weight loss efforts.
Ginger, Turmeric, and Lemon Water
This recipe is a potent anti-inflammatory and antioxidant drink that can help fight allergies and boost digestion. Take four thin slices of fresh ginger root, the juice of one lemon, one teaspoon of ground turmeric, and eight cups of water. Mix all the ingredients and serve it hot or cold.
Ginger and turmeric benefits include:
- Anti-inflammatory properties.
- Boosting your immune system.
- Supporting healthy digestion.
Strawberry-Infused Lemon Water
Try this recipe to add sweetness to your lemon water. Add one cup of fresh strawberries and half a lemon (sliced) to a pitcher. Mash them up and add eight glasses of water. Refrigerate for 1-2 hours to allow the flavors to develop.
Strawberry lemon water benefits include:
- Being rich in vitamin C.
- Supporting healthy skin.
- Being a refreshing and delicious drink.
Lemon juice is a rich source of nutrients like vitamin C, calcium, potassium, and iron, along with antimicrobial properties that can help boost your immune system.
Incorporating lemon water into your daily routine can be highly beneficial if you frequently experience fatigue or suffer from digestive issues. So, start your day with a refreshing glass of lemon water and give your body the much-needed nutrition. It’s an easy and cost-effective way to take care of your well-being.