Lemon water is simply a mixture of lemon juice and water.
The amount of lemon you use depends on your personal preferences and this drink can be enjoyed cold or hot.
Some people also choose to add lemon zest, mint leaves or other ingredients.
It has become a popular morning drink because it will help improve your mood, energy level, immune system, and metabolic health.
For this article, the nutritional facts will be restricted to one glass of water mixed with the juice from half a lemon.
The nutrient breakdown for one glass is:
- Calories: 9.
- Sugars: Less than 1 gram.
- Vitamin C: 25% of the RDI.
- Folate: 1% of the RDI.
- Potassium: 1% of the RDI.
One glass of lemon water does not seem to have or provide so many nutrients. but drinking lemon water is a low-calorie and low-sugar beverage that can boost your vitamin C intake.
In comparison, if orange replaces the lemon in the above formula, it will double the sugar and the calories in the drink.
Also, remember that the exact nutritional value you get out of your drink depends on the amount of lemon juice you add, as well as any other ingredient.
Therefore, the drink is rich in vitamin C, in relation to its calories and its sugar content. It also contains small amounts of folic acid and potassium.
Benefits of Lemon Water
There is a wide range of benefits one can derive from taking this beverage.
Below are some of the Lime water benefits:
Lemon water contains other beneficial substances and is a source of plant compounds called flavonoids.
Additionally, many have antioxidant properties that seem to help protect human cells from damage.
Citrus flavonoids are often associated with benefits such as blood circulation, insulin sensitivity and other aspects of metabolic health.
2. Promotes Hydration.
According to the Food and Nutrition Board, the general guidelines state that women should get at least 91 ounces of water a day and men at least 125 ounces of water a day. This comprises water from food and drinks.
Water is the best drink for hydration, but some people do not like it. Adding lemon improves the taste of the water, which can help you drink more.
3. Source of Vitamin C
Citrus fruits such as lemons are rich in vitamin C, the main antioxidant that helps protect cells from harmful free radicals. You’ve probably heard that vitamin C can help prevent or limit the duration of colds in some people, although more studies need to be carried out.
Vitamin C can reduce your risk of cardiovascular disease and stroke, as well as lower your blood pressure.
Although lemons do not top the citrus fruits rich in vitamin C, they are nevertheless a good source. According to the US Department of Agriculture’s, the juice of lemon provides about 18.6 milligrams of vitamin C. The recommended daily allowance for adults is 65 to 90 milligrams.
4. Help in Digestion
Some people drink lemon water as a daily morning laxative to help prevent constipation. Drinking warm or hot lemon water upon waking up can get your digestive system going.
Ayurvedic medicine says it helps boost your “Agni“. In Ayurvedic medicine, a powerful “Agni” triggers the digestive system, which allows it to digest food more easily and helps prevent the build-up of toxins.
5. Aids in Weight Loss
Research has shown that polyphenol antioxidants in lemons significantly reduce weight gain in overfed mice to cause obesity.
Furthermore, in these studies in mice, the antioxidant increases the negative effects on blood glucose and improves insulin resistance, the two main development factors for type 2 diabetes.
Although the same results need to be proven in humans, anecdotal evidence shows that lemon water helps in dealing with overweight. Thus, aiding with weight loss. Whether this is because of people drinking more water and feeling full or because of the juice itself is still unclear.
6. Improve the Quality of Your Skin.
Vitamin C found in lemons can help reduce skin wrinkles, dry skin aging, and sun damage. How water improves the skin is still under contention but one certain thing is that if your skin loses moisture, it becomes dry and prone to wrinkles.
7. Freshens Your Breath
Have you ever rubbed a lemon on your hands to eliminate the smell of garlic or another strong smell? The same traditional remedy can be applied to bad breath caused by eating strong smelling foods such as garlic, onions or fish.
You can avoid bad breath by drinking a glass of lemon water after meals and in the early hours of the morning. Lemon is thought to stimulate saliva and help prevent dry mouth, which can cause bad breath caused by bacteria.
8. It Helps Prevent Kidney Stones.
The citric acid in lemons can help prevent kidney stones. Citrate, a component of citric acid, paradoxically makes the urine less acidic and can even break small stones. Drinking lemon water not only gives you citrate, but also the water you need to prevent or eliminate stones.
Side Effects of Lime Water
Lemon is safe to drink, but some side effects are to be taken into account.
Lemon contains citric acid, which can erode tooth enamel. To reduce the risk, drink lemon water with a straw and rinse your mouth under running water.
When it comes to heartburn, water with lemon can go in any direction. Citric acid can cause heartburn in some people while in others, it relieves heartburn because lemon juice becomes alkaline, which reduces acidity during digestion. Only experimentation can determine its effect on you.
Some people report more frequent trips to the bathroom when they drink lemon water. Although vitamin C is a diuretic vitamin, it does not show that vitamin C from natural sources such as lemons has diuretic effects.
If you feel the need for more water while drinking water, it is more likely to be caused by increased water consumption.
How to Prepare Lemon Water
To get the most out of lemon water for health, you need to drink it all the time.
When making lemon water, always use fresh lemons instead of an artificial lemon from a bottle.
To make lemon water, squeeze half a lemon into 8 ounces of warm or cold water. To make the drink as healthy as possible, use filtered water and organic lemons.
You can improve the taste or the health benefits of lemon water by adding:
- sources of mint
- a teaspoon of maple syrup or raw honey
- a slice of fresh ginger
- a pinch of cinnamon
- a pinch of turmeric
Furthermore, you can also add slices of other fresh citrus fruits such as limes and oranges, or slices of cucumber. Always wash the product thoroughly before cutting and using it.
Having lemon cubes at your fingertips is a great way to quickly add lemon to your water. Simply squeeze the fresh lemon juice into ice cube trays and freeze it. Put some cubes in a glass of cold or hot water as needed.
You can start your day with a cup of warm lemon water and keep a jug of water with sliced lemon slices in your fridge for all-day drinking.
How To Drink Lemon Water For The Best Health
First, for those weighing less than 150 pounds, squeeze the juice of half a lemon into a glass of water. However, if someone weighs more than 150 pounds, use a whole lemon juice.
Lepid lemon water is recommended. You can further dilute the lemon juice, according to your personal taste.
Take it first thing in the morning and wait for about 15 to 30 minutes before breakfast. This will help you to fully enjoy the benefits of the lemon water which we listed above.
Summary And Conclusion
Research shows that lemon water has many potential health benefits. Plus, adding lemon to the water can help you drink more water during the day and stay hydrated. Staying hydrated is very good, so lemon water is practically beneficial for everyone.
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