What is lemon water, and how does it work?
Lemons and other citrus fruits are well-known for their brightly coloured pitted skins as well as their sour, refreshing flavour. Lemon water is made by combining the juice of the lemon fruit with water. It may be served hot or cold, and it can be flavoured with lemon zest, honey, mint, or spices such as turmeric or cayenne pepper, among other things.
Lemon water has a number of nutritional advantages.
A glass (150mL) of lemon water with the juice of 1 lemon delivers roughly the following benefits:
- 4Kcal / 16KJ
- 0.1g Protein
- 0.8g Carbohydrate
- 65mg Potassium
- 18mg Vitamin C
The top five health benefits of lemon water
There have been several health claims made in the media about drinking lemon water. These have included weight reduction, better digestion, "alkalising" benefits on the body, enhanced complexion, and detoxification, among others. Even though there has been little research, particularly in human studies, to support these health claims, we may rely on findings from studies that have looked at the advantages of these two substances separately.
Jump to:
- Lemon water has a number of nutritional advantages.
- 1. A source of liquid for hydration
- 2. A source of vitamin C
- 3. It has the potential to improve skin health
- 4. It may be beneficial for digestion
- 5. It may be beneficial in preventing kidney stones
- Is lemon water safe to drink for everyone, regardless of age?
- Instructions on how to produce lemon water
1. A source of liquid for hydration
Water is a vital nutrient, and we can only live for a few days if we do not have access to it. The truth is that it accounts for around 75% of an infant's body weight and 55% of an adult's total body weight. If you are someone who finds it difficult to drink water, adding a squeeze of lemon to hot or cold water will help to make it more appealing.
Dehydration is frequent and may manifest itself in the form of headaches, dizziness, and fatigue — it's particularly vital to drink enough fluids when exercising or in hot weather. The National Health Service recommends that you consume 6-8 glasses of liquids every day, preferably water.
2. A source of vitamin C
For years, lemons were seen as an effective treatment for scurvy, an illness that may develop as a result of a shortage of vitamin C in the diet (ascorbic acid). Vitamin C is often touted as having immune-boosting properties; nevertheless, research has been inconsistent in this regard. According to one research, while vitamin C did not prevent generally healthy persons from developing the common cold, it did seem to lessen the duration of symptoms and may even reduce the likelihood of catching a common cold in those who were subjected to brief bursts of intense physical stress (e.g. marathon runners).
3. It has the potential to improve skin health
Vitamin C (also known as ascorbic acid) and flavonoids, which are antioxidant substances present in citrus fruits, have been related to improvements in skin condition, according to some research. Vitamin C is well-known for assisting the body in the production of collagen, which helps to maintain the integrity of the skin.
In an interesting twist, research published in 2016 found that a citrus-based juice drink may be effective in preventing the harmful effects that cause premature skin ageing in mice.
4. It may be beneficial for digestion
The consumption of a glass of lemon water, especially first thing in the morning, is believed to promote digestive regularity in certain individuals. Despite the fact that this is mostly subjective and that most stories are anecdotal, research on mice has shown some promise. It has been indicated in 2019 research that long-term use of a drink high in lemon polyphenols appears to postpone the age-related changes found in the gut, such as alterations in the balance of beneficial gut flora.
5. It may be beneficial in preventing kidney stones
The citric acid in lemon juice may help prevent kidney stones produced by a buildup of calcium oxalate, and the additional fluid from the water may assist maintain hydration while flushing out any possible stones that may have formed.
Is lemon water safe to drink for everyone, regardless of age?
Although lemon water is generally considered to be safe for the majority of people, there are a few things to keep in mind if you decide to drink it. This includes the possibility of tooth enamel erosion, and for individuals who suffer from heartburn, it is probable that drinking lemon water may increase their symptoms. But the impact of this varies from person to person; some heartburn patients report relief after sipping lemon water.
Instructions on how to produce lemon water
Lemon water is exactly that: lemon juice and/or slices of lemon, including the peel, dissolved in a glass of water. It is entirely up to you whether you use warm or cold water. If desired, you may experiment with other components and flavours such as orange or mint. The lemons may be juiced (in advance, if that is more convenient) and even frozen in ice cube trays after they have been juiced. Several studies have shown that rolling a lemon between your palms or on a work surface before juicing increases the amount of juice produced. If you want to utilise the lemon zest or add lemon slices to water, unwaxed lemons are the best option since they are more flavorful. If you only have access to waxed lemons, lightly clean the peel before using them.
