Health Benefits of Lemon Water for Your Body
According to recent statistics published on Healthline, lemon water is very popular in the United States. Most organic food restaurants serve water with lemon along with meals at no extra cost. In addition, there has been a growing following of the lemon water detox diet. Read on to find out what all the fuss about lemon water is about, its benefits, and how to enhance your lifestyle with the lemon water diet.
Lemon water: benefits and nutrition facts
First and foremost, drinking cold or warm lemon water can be a very good step to take to improve your health due to multiple health benefits. Before exploring lemon water’s health benefits, let’s take a look at the nutrition facts of 1 cup of fresh lemon juice mixed with a glass of plain water. This lemon water has:
- Calories – 61;
- No fat;
- Protein – 3 grams;
- Sugar – 6 grams;
- Vitamin C – 112 mg;
- Potassium – 303 mg;
- Folate – 31/7 mg;
- Vitamin B6 – 0.1 mg;
- Thiamin – 0.1 mg;
- Copper – 0.1 mg;
- Fiber – 1 gram;
- Magnesium – 14.6 mg;
- Vitamin E – 0.4 mg.
It seems that lemon water is really more nutritious for you than black tea or coffee. But let’s not jump to conclusions before we get a full picture of hot and cold lemon water benefits.
Exploring the health benefits of lemon water
Lemon water is a great source of Vitamin C
As the United States Department of Agriculture has said, ¼ cup of raw lemon juice contains about 23.6 grams of vitamin C. That means that only 1 cup of lemon water a day can give you 187% of the daily recommended dose of vitamin C. Believe it or not, this is 2 times more than an orange can offer.
Why is vitamin C good for your health? Firstly, it is a primary antioxidant that prevents destruction of cells by free radicals. Secondly, vitamin C can significantly reduce the risks of having a stroke, heart attack, and protects from having many other cardiovascular disorders. Thirdly, vitamin C can help drop blood pressure. Fourthly, this vitamin can reduce the time your body needs to overcome the common cold.
Drinking lemon water all day will help you stay hydrated
The Food and Nutrition Boards recommends drinking about 90-120 ounces, or 8-10 cups, of plain water per day, including the water from drinks and food. Water is the best way to stay hydrated. If you don’t like drinking water because it has no taste, you can add fresh lemon juice to make it less plain.
Skin quality will likely improve if you drink hot water and lemon juice
In a study published in the American Society for Clinical Nutrition magazine it was shown that vitamin C in lemons can decrease or prevent the process of skin wrinkling. People who consume vitamin C daily tend to have less dry and wrinkled skin. In addition, UW Health recommends drinking no less than 8 glasses of water a day to stay hydrated and protect skin from dryness, wrinkles and toxins. In this way, lemon water can both improve your skin condition both as a source of vitamin C and a hydration source.
Lemon water for weight loss
The Journal of Clinical Biochemistry and Nutrition has recently published a study showing that polyphenol antioxidants in lemons can help people lose weight. The study on mice with a high fat diet has proved that they started to lose weight after adding fresh lemon juice to their diet. Their insulin resistance also improved. In Ayurvedic medicine, lemons are recommended as a powerful laxative that can purify your body and soul.
A word of advice – never take lemon water as a panacea for weight loss, since such effects in humans have not been yet proven. Rather use lemon water as a supplementary measure.
Lemon water detox for kidney stones
If you periodically detox your body with lemon water you may be able to save it from calcium kidney stones. The lemon’s citric acid can decrease the development of calcium stones in kidneys. All you need to do is to drink ½ cup of lemon juice or 3-4 cups of lemon water a day to consume the necessary amount of citric acid.
How to make lemon water at home?
To make lemon water you will need only a lemon and water. That is pretty much it. However, there are some nuances that you may want to consider:
- When you buy lemons for making lemon water, make sure to pay for fully yellow, fresh and organic fruits. The green fruits aren’t ripe and won’t do any good. Never choose lemons that are hard, dull and wrinkled.
- Store lemons in plastic sealed bags to prevent rotting.
- When you make lemon water, always pick fresh lemons and never use artificial lemon juice with preservatives.
- Start drinking warm water with lemon instead of cold. Cold lemon water can be a shock to your body.
The simplest lemon water recipe:
- Squeeze half a lemon into 8 ounces of filtered water – warm, cold or boiling hot;
- Add a few springs of mint, a dash of cinnamon, a slice of fresh ginger, a teaspoon of raw honey or maple syrup for flavor.
Possible risks related to daily drinking of lemon water
According to Dr. Josh Axe’s website, lemon’s citric acid can destroy the teeth enamel. You can prevent this side effect by brushing the teeth before drinking hot lemon water. Also, you can prevent this by drinking lemon water through a straw. Some people believe that lemon water can freshen the breath but peppermint gum is still a better and safer choice.
In some people lemon water can also stimulate heartburn, while others may get heartburn relief by eating lemons or drinking fresh lemon juice because of the alkaline release in the digestive tract. If you have severe problems with heartburn, try drinking hot water with lemon very carefully.
Among other possible side effects of drinking lemon water are frequent visits to the bathroom. Lemon juice is referred to as a natural diuretic that can lower blood pressure. Diuretics increase urine production so you need to be prepared for this effect. You may not want to drink lemon water before bed for this reason.
To drink or not to drink lemon water every day? It is up to you to decide because there are many positive reviews and studies proving lemon water’s health benefits. However, there are also reports about few negative effects from drinking lemon water. The best way is to try drinking lemon water for few days and see how your body reacts to it.