Lemon Water - Helth Benefits of Lemon Water
In this article
|Lemon Water Nutrition Facts|
|Benefits of Lemon Water|
|How to Make Lemon Water|
|Lemon Water Recipes|
|Side Effects of Lemon Water|
Lemon is one of the most popular and versatile citrus fruit. Its popularity is owed to it’s refreshing flavor and scent making it a popular choice for flavoring many recipes and perfumes. Lemon is also widely used in all sorts of drinks from teas and cocktails to juices. Along with its obvious use as a flavor, lemon since long has also been used for its medicinal value. A rich source of vitamin C, lemon possess immense health benefits ranging from its antibacterial and antiviral properties to its immune boosting abilities. One of the most common ways to reap the health benefits of lemon is by juicing it. Lemon juice acts as a digestive and a detoxifying agent and helps in cleaning the liver leading to better digestive health.
The health benefits of lemon water include relief from scurvy, sore throat, constipation, kidney stones, canker sores, and gum disorders. It also helps lower blood pressure, decrease stress, maintain healthy skin, and promote a healthy liver. It is also commonly known to aid in digestion, reduce calorie intake, help in weight loss, and prevent certain types of cancer.
Lemon Water Nutrition Facts
Lemon water is derived from lemons which are a rich source of various vitamins and minerals. It contains water, protein, carbohydrates, and sugar. Lemons are a very good source of vitamin C and they also contain smaller amounts of different vitamins like thiamin, riboflavin, niacin, vitamin B-6, folate, and vitamin E. Lemons also contain various minerals such as iron, magnesium, phosphorus, calcium, potassium, and zinc. With all these important nutrients present in lemons, lemon water can be a very effective delivery system for many health benefits.
Check out what other benefits one cup of fresh lemon juice adds to a plain glass of water. Here are some lemon water nutrition facts:
- 61 calories
- 3 grams protein
- 6 grams sugar
- 0 grams fat
- 112 milligrams vitamin C (187 percent DV)
- 303 milligrams potassium (9 percent DV)
- 31.7 micrograms folate (8 percent DV)
- 0.1 milligrams vitamin B6 (6 percent DV)
- 0.1 milligrams thiamin (5 percent DV)
- 0.1 milligrams copper (4 percent DV)
- 1 gram fiber (4 percent DV)
- 14.6 milligrams magnesium (4 percent DV)
- 0.4 milligrams vitamin E (2 percent DV)
- Relieves Sore Throat
Drinking warm lemon water may provide relief from a sore throat or pharyngitis.
- It made my skin less dull
Lemons are high in antioxidants, which help prevent cellular damage and ward off free radicals—including those that lead to wrinkles and other complexion issues related to aging. (That's why so many skin serums contain antioxidants like vitamin C, and why dermatologists say it's a good idea to eat more antioxidant-rich foods.) I wasn't expecting miracles, and I didn't find them. But by week two I started to notice a slight improvement in my skin. A few trouble spots had cleared up, and when I looked in the mirror, my complexion did seem to be less dull and more vibrant.
- Prevents Kidney Stones
One of the major health benefits of lemon water includes its ability to treat and prevent kidney stones.Normally, kidney stones pass out of the body without much discomfort, but sometimes they can block the urine flow and cause intense pain. Drinking lemon water helps in rehydrating the body and keeping the urine diluted. This, in turn, reduces any risk of kidney stone formation. However, in case of severe pain and discomfort from a possible kidney stone, you should speak with a doctor or your medical professional.
- It promotes hydration.
According to the Food and Nutrition Board, the dietary reference intake for water is 91 to 125 ounces. This includes water from food and drinks.
Aids in digestion and detoxification
Because lemon juice’s atomic structure is similar to the digestive juices found in the stomach, it tricks the liver into producing bile, which helps keep food moving through your body and gastrointestinal tract smoothly. Lemon water also helps relieve indigestion or ease an upset stomach.
The acids found in lemon juice also encourage your body to process the good stuff in foods more slowly. This drawn-out absorption means insulin levels remain steady and you get more nutrients out of the foods you consume. Better nutrient absorption means less bloating. Lemon water benefits the enzyme functions in your body, stimulating the liver and flushing out toxins. Because it’s a mild diuretic, you might find yourself using the bathroom more often, helping the urinary tract get rid of any unwanted elements. All of this helps detox body & skin.
A Natural Flush
The liver is extremely active during sleep since this is the body’s time to restore and regenerate. Drinking enough water, especially in the morning, helps make sure that the body can perform these jobs most effectively. There is even some evidence that lemon juice can help stimulate proper stomach acid production and bile production.For a happy liver and lymph system, make a habit of drinking 1-2 glasses of lemon water before having coffee or tea.
Bumps up the vitamin C quotient
Since your body doesn’t make vitamin C on its own, it’s important to get enough of it from the foods and drinks you ingest. Luckily, lemons are chock-full of the vitamin.
What are the benefits of getting enough vitamin C? It stimulates white blood cell production, vital for your immune system to function properly. As an antioxidant, vitamin C also protects cells from oxidative damage. Plus, getting enough vitamin C helps the immune system keep colds and flu at bay. Drinking lemon water daily ensures your body gets a sizable amount of vitamin C daily.
Reduces Calorie Intake
Lemon water is a good substitute for juices or drinks that may be high in sugar.  Especially for those who are diabetic or who intend to lose weight, this is a good drink to rehydrate and energize the body without adding dangerous levels of sugar.
It debloated my belly
Health-conscious friends of mine are always claiming that lemon water—especially warm or hot lemon water—can aid digestion and cut down on bloat. And experts do say that the citric acid in lemons can supplement your natural stomach acids to help you break down food. I also learned that lemon water is a surprisingly decent source of potassium, a mineral that helps keep sodium levels in check. (Not that I was drinking it straight, but half a cup of lemon juice has about 125 milligrams of potassium compared to about 211 milligrams in a banana.) So maybe it would also combat salt-related fluid retention? At first, I wasn't sure if my lemon water habit was benefiting my waistline, but after a few days, I noticed I was less bloated.
Lemon water is useful for curing constipation, so drink warm lemon water every morning and get relief from constipation for the rest of the day.
It might have kept me sneeze-free
Citrus fruits like lemons are high in vitamin C, an antioxidant that research suggests may help ward off colds and reduce inflammation throughout the body. You would probably have to drink a lot of lemon water for a long period of time to really notice a difference in inflammation, and it's tough to gauge the impact of lemon water on your immune system over a short period of time. That said, I didn't get sick during my two-week experiment.
It improves your skin quality.
Vitamin C found in lemons may help reduce skin wrinkling. A study published in the American Society for Clinical Nutrition concluded that people who consumed more vitamin C have less risk of wrinkled and dry skin.
How water improves skin is controversial, but one thing is certain. If your skin loses moisture, it becomes dry and wrinkle-prone. Whether it’s better to apply moisturizer to the skin or drink more water isn’t clear, but UW Health recommends drinking at least eight glasses of water daily to stay hydrated and rid the skin of toxins.
Helps shed pounds
Regularly sipping on lemon water can help you lose those last pounds. That’s because lemons contain pectin, a type of fiber commonly found in fruits. Pectin helps you feel full longer; that satiated feeling means you’ll chow down less throughout the day. Plus, did you know that when you’re even mildly dehydrated, you’re more prone to things like headaches, fatigue and an overall bad mood? Chugging down lemon water helps your body stay hydrated and feeling happy.
Consumption of lemon water helps in curing scurvy or a general deficiency of vitamin C.
Relieves Swollen Gum Pain
Drinking lemon water may also relieve the pain associated with swollen gums. Add a pinch of salt to it for best results and make sure the lemon juice is well-diluted in water.
It freshens breath.
Have you ever rubbed a lemon on your hands to remove a powerful stench? It’s thought to neutralize odors. The same folk remedy may apply to bad breath caused by eating foods with strong smells like garlic, onions, or fish.
Keep your breath sweeter by drinking a glass of lemon water after meals and first thing in the morning. Lemon is thought to stimulate saliva, and water helps prevent a dry mouth, which leads to bad breath caused by excess bacteria growth.
Boosts energy and mood
Skip the morning cup of coffee — lemon water can boost energy levels without the caffeine crash. Here’s how it works: Our bodies get energy from the atoms and molecules in foods. When negative-charged ions, like those found in lemons, enter your digestive tract, the result is an increase in energy levels au naturel.
Additionally, just the scent of a lemon has been found to reduce stress levels and improve moods. Don’t forget to offer a glass to grumpy co-workers or family members.
Lowers Stress & Blood Pressure
Another great benefit of lemon water is its ability to lower blood pressure while providing relief from stress, depression, and anxiety. Drinking it will also convey a sense of relaxation.
By drinking one glass of lemon water, you will help alkalize the whole body and balance the pH level of the body. There are many diseases and conditions linked to the acidic body state. For optimal health, it is very important for the body to maintain the alkaline state that is achieved by eating alkaline foods. Lemon water can help bring the balance back to the alkaline side of things.
It lifted my spirits—a little bit, at least
In addition to all of the physical benefits, lemon water has been touted as a balm for lifting your spirits—a claim that brought out my inner skeptic. If lemon water could truly pull you out of a funk, they would bottle it and sell it for about 200 times the price. That said, maybe it was the pound I lost or just the confidence that came from sticking to a health-focused plan for two weeks, but I did feel, mentally, just a little bit lighter.
How to Make Lemon Water
In order to reap any health benefits of lemon water, you need drink it consistently, and you need more than just a single wedge of lemon in your mug.
When making lemon water, always use fresh lemons and not artificial lemon from a bottle. To make lemon water, squeeze half a lemon into 8 ounces of boiling, warm, or cold water. To make the drink as healthy as possible, use filtered water and organic lemons.
Infuse flavor to lemon water by adding:
- a few springs of mint
- a teaspoon of maple syrup or raw honey
- a slice of fresh ginger
- a dash of cinnamon
You can also add slices of other fresh citrus fruits such as limes and oranges, or cucumber slices.
Having lemon ice cubes on hand is a great way to add lemon to your water fast. Simply squeeze fresh lemon juice into ice cube trays and freeze. Drop a few cubes into a glass of cold or hot water as needed.
Start your morning with a mug of warm lemon water, and keep a pitcher of water infused with a few sliced, whole lemons in your refrigerator to drink throughout the day.
Lemon Water Recipes
Lemon water is such a great, inexpensive drink, but if you want to reap the benefits of lemons in other ways, try some of my favorite lemon water recipes.
Lemon Protein Bars
This Lemon Protein Bars Recipe is a great snack to eat on the run! They’re delicious, healthy and easy to make!
- 1 cup oat flour
- ½ cup vanilla protein powder (bone broth or whey)
- ¼ tsp sea salt
- ½ tsp baking soda
- 6 ounces lemon juice
- 4 egg whites
- ¼-½ teaspoon stevia
- Preheat oven to 350 degrees F.
- Grease 8 x 8 pan with coconut oil.
- Mix oat flour, protein power, salt and baking soda together.
- In a separate bowl, combine lemon juice, egg whites, stevia and applesauce.
- Combine both bowls ingredients into 1 bowl.
- Spread into greased pan and bake
Side Effects of Lemon Water
Lemon water is generally safe to drink, but there are a few potential side effects to be aware of. Lemon contains citric acid, which may erode tooth enamel (an ironic twist for people using lemon to help bad breath). To limit the risk, drink lemon water through a straw, and rinse your mouth afterwards.
When it comes to heartburn, lemon water can go either way. The acidic citric acid may stimulate heartburn in some people. Others may experience relief from heartburn since lemons become alkaline in the digestive tract. If lemons aggravate your heartburn, avoid drinking lemon water.
Some people report more frequent trips to the bathroom when drinking lemon water. Although lemon juice is often referred to as a diuretic, a substance that increases urine production, evidence doesn’t show that vitamin C from natural sources like lemons has diuretic effects.
If you experience the need for extra bathroom breaks while drinking lemon water, it’s more than likely caused by increased water intake.