Lemon Water: Health Benefits, Uses, and Side Effects

Lemon water, a refreshing beverage made by combining fresh lemon juice with water, has become more popular because it tastes good and has many health benefits. Lemon water is popular among health-conscious consumers and dieters because of its refreshing taste and lower calorie count than sugar-sweetened beverages. It is a good source of vitamin C, helps digestion, and can aid in weight loss by increasing metabolism. Lemon water is also detoxifying and helps to maintain a healthy immune system. Incorporating the drink into your daily routine can improve your overall health.

Nutrition Facts

Lemons are high in vitamin C, a powerful antioxidant, and flavonoids, which promote health and fight disease. Lemons are high in vitamin C and have a high daily vitamin C content of 187%. A cup of freshly squeezed lemon juice contains 53.7 calories, 16.8 grams of carbohydrates, 0.9 grams of protein, 0.6 grams of fat, and 0.7 grams of fiber. It also has 94.4 mg of vitamin C, 48.8 mg of folate, 0.1 mg of vitamin B6, 0.3 mg of pantothenic acid, 251 mg of potassium, 0.1 mg of thiamine, 0.04 mg of copper, and 14.6 mg of magnesium. Lemon juice also contains vitamin E, calcium, and zinc, in addition to these nutrients. 

Health benefits of Lemon Water

1. Aids in Digestion and Detoxification

Lemon juice’s atomic structure is similar to stomach juices and aids the liver in producing bile, allowing for the smooth food movement. It contains citric acid, which protects liver function and prevents oxidative damage, preserving the liver’s detoxification ability. Lemon water encourages regularity, reduces bloating, relieves constipation, and aids in detoxification. It also acts as a mild diuretic, causing increased bathroom use, which is beneficial to the urinary tract by flushing out unwanted elements. 

2. It alkalizes the body.

According to the alkaline diet, foods leave an “ash” in the body, affecting the pH. Some people believe lemon water is alkalizing. Consuming more alkaline foods, such as fruits and vegetables, may not directly impact the acidity levels of blood or body cells. These effects may not have any health benefits. 

3. Promotes hydration

You must drink enough water daily to stay healthy, but only some people like plain water. Putting lemon juice in your water can make you drink more of it. Dehydration can cause brain fog, mood swings, overheating, constipation, and kidney stones, all of which can be avoided by drinking water. The Institute of Medicine says that women should eat and drink 91 ounces of water daily, while men should eat and drink 125 ounces.

4. Keeps Skin Glowing

Lemon water contains vitamin C, which provides antioxidants to the skin by combating free radical damage, preventing aging, and promoting collagen production. Regular consumption also aids in the smoothing of fine lines and wrinkle reduction. According to one study, regular vitamin C consumption results in younger-looking skin with fewer wrinkles.

5. Promotes Weight Loss

Water consumption with meals can reduce hunger, increase satiety, curb cravings, and lower calorie intake. According to one study, drinking 17 ounces of water before breakfast cut calorie intake by 13%. Substituting lemon water for soda, fruit juice, or energy drinks can help you stay hydrated, reduce caloric intake, and lose weight faster. Lemons contain pectin, a fiber that may aid in appetite control and calorie reduction. Lemon water, on the other hand, has no weight loss benefits when compared to plain water. While increasing water intake may help with weight loss, little evidence supports this claim. A 2018 study discovered that drinking water before meals may be an effective weight-loss strategy, but the mechanism of action is unknown. 

 6. Good source of Vitamin C

Vitamin C, abundant in lemons, is an antioxidant that protects cells from free radicals and aids in producing collagen, iron absorption, and hormones. Inadequate vitamin C consumption can result in infections, dry mouth and eyes, dry skin, fatigue, and somniosensing teeth. A 48-gram serving of lemon juice contains 21% of the daily value (DV) of vitamin C.

7. Boosts Energy and Mood 

By absorbing energy from food atoms and molecules, lemon water can boost energy levels without the caffeine crash. Negatively charged ions, such as those in lemons, enter the digestive tract and naturally increase energy levels. Lemon scent has been shown to reduce stress and improve mood. 

8. An easy alternative to sugary drinks

The primary source of added sugar in the American diet is sugary drinks like juice, soda, sports drinks, and energy drinks. If you drink these drinks, you may gain weight and get type 2 diabetes, heart disease, kidney disease, liver disease, tooth decay, cavities, and gout. You can reduce sugar by switching to lemon water without giving up flavor.

9. Enhances Immunity

Vitamin C is an essential nutrient in many aspects of health, particularly immunity. It can help with respiratory infections like the common cold, malaria, diarrhea, and pneumonia. It is an excellent immune-boosting beverage because lemons are high in vitamin C. However, it is critical to consume it regularly, not just when symptoms appear but also when you feel healthy, to prevent infections before symptoms appear. 

10. It helps prevent kidney stones.

Citric acid, found in lemons, can help prevent kidney stones by lowering the acidity of urine and breaking up small stones that have already formed. To increase the pH of your urine, combine lemon juice concentrate with water and mix well. It has been demonstrated that lemonade treatment can reduce kidney stone formation rate from nearly one per year to 0.13 per year. Consuming a lot of water helps you stay hydrated and immediately delivers relief. 

11. Healthy Metabolism 

A healthy metabolism and weight are maintained with hydration and vitamin C.

According to studies, antioxidant compounds help improve insulin resistance and lower blood glucose levels, which are crucial factors in the emergence of type 2 diabetes. While cold water speeds up metabolism by 30% in healthy adults, lemon water helps with digestion and energy utilization. Both drinks support preserving a healthy metabolism and type 2 diabetes prevention.

How to make lemon water

To make lemon water, squeeze half a lemon into 8 ounces of warm or cold water. Add mint, honey, ginger, cinnamon, or turmeric for added flavor and health benefits. Before slicing fresh produce, thoroughly wash it. Utilize lemon ice cubes to add lemon juice to water rapidly. Cubes of frozen lemon juice are placed in glasses of cold or warm water as needed. Begin the day with a cup of warm lemon water, and keep a pitcher of lemon-infused water in the refrigerator for daily use. If you drink a few cups of lemon water every day, you can get the most health benefits from it.

Risks and Side Effects

Although lemon water is generally safe, its citric acid can damage tooth enamel. Drink it before brushing your teeth to avoid this, as overnight bacteria protects teeth. To neutralize the acid and reduce side effects, drink through a straw and rinse with baking soda. Although citrus fruit allergies are uncommon, if you experience hives, redness, itching, or swelling, stop using it immediately and consult a doctor. Drinking acidic drinks with a straw and rinsing your mouth afterward can help protect your teeth. Brushing your teeth immediately after drinking lemon water may cause the enamel to soften. Brushing your teeth before breakfast may benefit those who drink lemon water in the morning. 

Conclusion

Lemon water is a cool beverage made with lemon juice, water, and optional ingredients. It improves immunity, weight loss, kidney stone prevention, skin health, and energy levels while promoting liver function, regularity, and detoxification. It is a healthy beverage with vitamin C and antioxidants that can help you reduce sugary sports drinks and juices.  

Works Cited
Nagendra, S. Yarla, et al. Medicinal Chemistry 17 No. 3, 2021.ya., The Secret Benefits of Lemon and Honey: Secret Guides. Sterling Publishers Pvt. Ltd, 2007.

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