Benefits Water With Lemon

What is lemon water?

Lemon water is made from the juice of the lemon fruit mixed with water. It can be served hot or cold and can include extras like lemon zest, honey, mint, or spices like cayenne or turmeric.¹

The word "citrus" alone brings to mind images of oranges and lemons! In actuality, the scientific name for lemon is Citrus limon! It is an evergreen shrub from the Rutaceae family that bears citrus fruits with a crisp flavour and aroma. 

The valuable nutritional and medicinal qualities of lemon fruits have made them a popular component of Indian traditional medicine. The lemon fruit is also known as the le citron in French, the zitrone in German, the ningmeng in Chinese, and the limon in Spanish.²

Nutritional facts

One lemon slice has the following nutritional content. Lemon water, which has all the same nutrients, is made by adding lemon slices to water. 

Table 1: The nutritional value of one slice of lemon.² 

Benefits of drinking lemon water

Since ancient times, lemon has been used to treat a variety of ailments. Lemon water has the following potential applications:

Lemon water uses for obesity

Lemon water is an antioxidant beverage that may aid in weight loss since it contains citric acid, an essential fat burner. An efficient way to lose weight would be to drink warm lemon water. Drinking lemon water first thing in the morning may promote natural weight loss and raise body temperature, which will speed up metabolism.

Drinking warm lemon water reduced weight and waist circumference, according to a recent study by Samundy et al. (2016) that included overweight women as participants. Additionally, it demonstrated a decline in body mass index.

Lemon water uses for the digestive system

Lemons might help with digestion. Lemon water may encourage the production of bile, acids, and other digestive secretions that may be useful for breaking down big food molecules. Additionally, it might intensify the series of muscular contractions that resemble waves in the colon, which might aid in better digestion.

Lemon water uses for skin 

Lemon water might have significant antibacterial and antioxidant effects. Lemon water may keep the skin glowing and free from infections and odours, which can assist to rejuvenate it. To exfoliate dead skin cells from the skin or treat rashes and bruises, lemon juice or slices can be applied.

Products containing lemon juice may improve acne-prone skin that has sunburn damage. Lemon water's antioxidant properties could be useful in cosmetic formulations. It could reduce oxidative stress and boost collagen formation by external application, giving the skin a smoother, firmer appearance.

Lemon water in treating urinary disorders

Vital elements like vitamin C, potassium, and flavonoids are present in lemon water. These nutrients may aid in detoxification, the removal of harmful chemicals from the body, and the prevention of uric acid buildup in the urinary system. Lemon water's antiseptic properties may assist to prevent calcium buildup in the urinary tract as well as clear infections from the urinary tract.²

Lemon water uses for diabetes

Lemons are recognized as "superstar" foods by the American Diabetes Association due to their high vitamin C, folate, and potassium levels, all of which are beneficial for people with diabetes. Lemon has a low glycemic index, and it may help prevent type 2 diabetes because of its anti-inflammatory properties.

However, there is no conclusive recommendation on how much lemon water should be drunk to reduce the risk of getting type 2 diabetes in the scientific literature.

Lemon Water and Breath Freshness 

Researchers from the Faculty of Dentistry, Department of Oral Biology, University of North Sumatra, Indonesia, have demonstrated that lemon juice can increase salivary flow rate while lowering salivary pH and bacterial count. This is helpful for fresh breath because dry mouth and bacteria that produce odours on the tongue are two typical causes of bad breath.

Lemon water and Hydration

Lemon water helps you stay hydrated. Most people need about two litres of water each day, and water provides the fluids the body needs to function correctly. Some individuals could find it challenging to consume plain water, particularly if they dislike the flavour of their local tap water. In order to make it simpler to drink, add a litre of drinking water to some freshly squeezed lemon juice, and sip on lemon water all day.³

Other benefits of  Lemon Water

• Due to its vitamin C content, lemon water may be able to treat digestive and excretory system wounds and ulcers. Additionally, it might assist in treating piles-related problems
• Lemon water has vitamin C, which may aid with gum bleeding brought on by scurvy, a vitamin C deficit
• Furthermore, its antioxidant system combats free radicals and could benefit eye health.
• To get rid of the uneasy sense of nausea, try drinking lemon water
• Drinking lemon water can help with a cough, cold, or sore throat²

How to make lemon water

Squeeze half a lemon into 8 ounces of warm or cold water to produce lemon water.

You can add: a few mint leaves or other fresh herbs for flavour or health benefits.

• a teaspoon of raw honey or maple syrup
• a chunk of recent ginger
• a sprinkle of cinnamon
• a dash of turmeric

Slices of other fresh produce, such as lime, orange, or cucumber, can also be included. Always thoroughly wash them before slicing.

The simplest way to add lemon to your water is to keep lemon ice cubes on hand. Simply pour freshly squeezed lemon juice into ice cube trays and allow to freeze. If you need to, add a few cubes to a glass of warm or cold water.

Start each morning with a warm cup of lemon water, and have a pitcher of water in your refrigerator that has been infused with a few lemon slices to sip on throughout the day.⁴

Side effects of lemon water

Even though lemon water is generally a safe beverage, the following negative effects are possible.

• The citric acid in lemon juice and lemon water may erode tooth enamel
• Vomiting, diarrhoea, and nausea may result from consuming too much vitamin C
• Drinking too much water may make you urinate frequently
• Citrus fruits may cause migraines in certain individuals³

Is it safe to drink lemon water or not?

There are a few things to think about if you decide to drink lemon water, which is generally harmless for most individuals. This may involve tooth enamel erosion, and people who have heartburn may find that drinking lemon water makes their symptoms worse. This has a mixed effect, though, as some people who have heartburn find relief after drinking lemon water.¹

Summary

Lemon water is a revitalising beverage and a simple method to increase your daily intake of vitamin C and antioxidants.

Although lemon water's health benefits have been exaggerated, there aren't many hazards associated with drinking it, with the possible exception of some teeth enamel erosion. Go for it if you enjoy drinking lemon water first thing in the morning. If you don't like the taste of plain water, this is an excellent method to remain hydrated. However, don't anticipate any miraculous improvements in your body chemistry, weight, or skin.

Lemon water may help you feel less stressed, boost your immune system, prevent anaemia, lower your risk of kidney stones, and protect you from a number of diseases.