Lemon water has become a bit of a fad in the health and fitness world, with claims that it can help with weight loss and digestion while also supplying vitamin C.
A range of sources are used in this article to examine the health effects of lemon water on your diet.
What Is Lemon Water
Lemon water is simply water mixed with the juices of a fresh lemon. It can be served chilled with ice or in a mug with heated water, but the main line is that lemon water is simply water mixed with the juices of a fresh lemon. It’s up to you how much lemon you put in your water, based on your preferences and intended health benefits.
To make a detox drink or gain the benefits of other natural ingredients like mint, honey, or turmeric, some individuals add more than lemon juice to their water.
Lemon water has been incorporated into some people’s regimens due to suggestions that it helps to wake up the body and mind while also increasing metabolism.
Nutritional Facts
Lemons aren’t high in protein or fat, which isn’t surprising. A lemon, on the other hand, has 10% carbohydrates and 88-89 percent water.
According to the United States Department of Agriculture, a 48 g squeezed lemon contains 10.6 calories, 18.6 mg vitamin C, and 49.4 mg potassium.
The recommended daily intake of vitamin C for an adult ranges from 65 to 95 milligrams.
A healthy woman should consume 75 mg of vitamin C each day, which means that one 48 g lemon provides around 4% of the daily requirement. A half-cup of lemon juice may provide roughly 30 milligrams of vitamin C, which is around 40% of the daily required amount.
Although a single serving of lemon juice diluted in water won’t give you with a lot of nutrients, it’s still a nutritious, low-sugar drink that can help you get more vitamin C in your diet.
It’s crucial to remember that the nutritional content of a glass of lemon water is determined by the amount of lemon juice added and the number of glasses drunk each day.
The Benefits of Lemon Water
1. It Promotes Hydration
Adult women should drink 91 ounces of water per day, while men should drink 125 ounces per day, according to the Food and Nutrition Board’s guidelines.
Lemon water is an excellent source of hydration for individuals who prefer a little flavor or don’t like the taste of plain water. It’s refreshing and tastes great.
2. Lemon Water Freshens Breath
Lemon water, like lemons, is fantastic for cleaning at home and has a refreshing aroma. Lemon water can also help with bad breath.
Drinking lemon water in the morning or after meals (especially if you’ve eaten unpleasant foods like garlic or onions) will help you get rid of bacteria-caused bad breath and dry mouth.
3. Aids in the Treatment of Kidney Stones
Lemon is a citrus fruit, and citrus fruits contain citric acid, which makes urine less acidic and may even help break up tiny kidney stones when consumed.
4. Antioxidants and Flavonoids Are Added
Vitamin C is a potent antioxidant and a source of flavonoids, a plant chemical with anti-inflammatory and antioxidant properties.
According to Medical News Today, antioxidants serve to protect your body’s cells from damage by absorbing free radicals, which are molecules that can cause diseases such as diabetes, obesity, and cancer.
Citrus flavonoids can assist to decrease inflammation.
According to Medical News Today, a 2019 study discovered that antioxidants and flavonoids in citrus can assist to enhance heart health, glucose tolerance, insulin sensitivity, and fat metabolism.
Potential Risks
While drinking lemon water is generally safe, there are a few things to keep in mind.
Citrus and lemon water are acidic, thus certain persons with weak enamel should avoid them if they are ingested in considerable quantities. Lemons can erode tooth enamel over time.
Using a straw or rinsing your mouth after drinking lemon water are preventative ways to protect your enamel.
Lemon water can help you stay hydrated and enhance your vitamin C levels. It’s refreshing to drink and can help people avoid sugary, calorie-dense beverages.
