Lemon water is trending these days. Many restaurants serve it regularly, and some start their day with lemon water instead of coffee or tea. There's no doubt that lemons are excellent for adding a citrus flavor to food and drinks, but what are the benefits of adding lemon juice to your water?
Much of the evidence supporting the health benefits of lemon water is anecdotal. Although lemons contain nutrients such as vitamin C and antioxidants, the nutritional value of a glass of lemon water depends on the amount of lemon juice it contains.
A glass of lemon water containing a squeezed lemon of 48 grams contains:
• 10.6 Calories
• 18.6 milligrams (mg) of Vitamin C, or 21% of the daily value (DV)
• 9.6 micrograms (mcg) of Folic Acid, or 2% of the DV
• 49.4 mg of Potassium, or 1% of the RDI
• 0.038 mg Iron or <1% RDA
• 0.01 mg Vitamin B-1, or 1% of the RDI
• 0.01 mg Vitamin B-2, or 1% of the RDI
• 0.06 mg of Vitamin B-5, or 1% of the RDI
Here's how your body can benefit from it.
Promotes hydration
Making sure you drink enough water every day is critical to overall health, but not everyone likes the taste of plain water. Using lemon juice to add some flavor to your water can help you drink more. Drinking water helps prevent dehydration, a condition that can lead to: • clouded brain • mood swings • Overheating • constipation • kidney stones According to the Institute of Medicine, general guidelines state that women should drink at least 91 ounces of water per day and men at least 125 ounces. This includes water for food and drink.
A good source of vitamin C
Citrus fruits such as lemons contain vitamin C, an important antioxidant that helps protect cells from damaged free radicals. Vitamin C also helps the body synthesize collagen, absorb iron and produce hormones. In addition, if you don't get enough Vitamin C, you may have the following symptoms:
• Increased susceptibility to infections
• Dry mouth and eyes
• Dry skin
•fatigue
• Tooth relaxation
Lemons aren't at the top of the list of citrus fruits high in vitamin C, but they're still a good source. Squeeze 48 grams of lemon juice into a cup of water to get 21% vitamin C DV.
It can support weight loss
Drinking lemon juice can help you increase your water intake, which is often recommended as a weight loss strategy. However, there is limited evidence to support this. In a 2018 study, researchers found that participants who were asked to drink water before a test meal ate less than when they were asked to eat the test meal without a "preload" of food. When participants drank water before eating a test meal, they did not feel significantly full despite eating less food. The study authors concluded that drinking water before meals may be an effective weight loss strategy, although the mechanism of action is unknown.
Easy alternative to sugary drinks
Sugar-sweetened beverages — like juice, soda, sports drinks, sweetened water, and energy drinks — are the leading source of added sugars in the American diet. Regularly drinking these beverages is associated with a range of health conditions, including:
• weight gain
• obesity
• type 2 diabetes
• heart disease
• kidney disease
• liver disease
• tooth decay
• cavities
If you regularly reach for sweetened, fruit-flavored beverages to quench your thirst, switching to lemon water could help you cut back on sugar without sacrificing flavor.
Citric acid helps prevent kidney stones
The citric acid in lemons may help prevent kidney stones. Citrate, a component of citric acid, paradoxically makes urine less acidic and may even break up small stones. Lemon juice contains citric acid, however large amounts may be needed to increase your urine’s pH. The National Kidney Foundation suggests mixing 4 ounces of concentrated lemon juice with water as a supplemental diet along with other kidney stone prevention medications.
May aid digestion
Drinking lemon water before meals can help boost and improve digestion. This is because the citric acid in lemon juice stimulates the secretion of stomach acid, a digestive juice produced in the stomach, allowing the body to break down and digest food. In a 2021 study, participants drank 300ml of water or lemon water for 4 weeks before meals. The researchers analyzed the participants' gut microbiome by taking stool samples before and after the test. The study authors found that drinking lemon juice before meals improved digestion and improved peristalsis, or the wave-like contractions that help move food through the digestive tract. However, larger studies are needed to fully understand the effects of lemon juice on digestion.
How to prepare lemon juice
To make lemon juice, squeeze half a lemon into 8 ounces of hot or cold water. You can by adding:
• Several mint fountains
• 1 teaspoon of maple syrup or raw honey
• A piece of fresh ginger
• A piece of cinnamon
• Sprinkle with turmeric
You can also add slices of other fresh produce like slices of lime, orange or cucumber. Always wash well before cutting. If you have lemon ice cubes, you can quickly add lemons to the water. Simply squeeze fresh lemon juice into an ice cube tray and freeze.
If necessary, drop a few cubes into a glass of cold or lukewarm water. You can start your day with a glass of warm lemon water and a glass of water with a few lemon slices in it and keep it in the refrigerator to drink throughout the day. side effects of lemon water Lemon water is generally safe to drink, but there are some possible side effects to watch out for. Lemon contains citric acid, which can damage tooth enamel in the long run. To reduce the risk, drink lemon water through a straw and then rinse your mouth with plain water.
In addition, citrus fruits are known to increase the production of stomach acid and can cause heartburn in some people. Takeaway meals Lemon water is a refreshing drink and an easy way to add Vitamin C and Antioxidants to your diet. Squeezing lemons into the water makes the water more attractive and can reduce your intake of sweet drinks and fruit juices.
If you are looking for something unique to quench your thirst then make sure to have a look on our range of organic juices.