Description
These days,
lemon water is all the rage.
Many
restaurants serve it on a regular basis, and some people start their days with
lemon water rather than coffee or tea. Lemons are undeniably delicious, but
does adding them to water make you healthier?
Much of the
evidence supporting the health benefits of lemon water is anecdotal. There has
been little scientific research done specifically on lemon water, but there is
research on the benefits of lemon and water separately.
Here are
some of the ways lemon water can help your body.
1. It greatly helps in hydration.
According to
the Food and Nutrition Board, women should consume at least 91 ounces of fruit
and vegetables per day, while men should consume at least 125 ounces. This
includes water derived from food and beverages
Water is the
best hydration beverage, but some people dislike the taste of it on its own.
The addition of lemon improves the flavor of water, which may encourage you to
drink more of it.
2. It contains a lot of vitamin C.
Citrus
fruits, such as lemons, are high in vitamin C, a primary antioxidant that
protects cells from free radical damage. You've probably heard that vitamin C
can help prevent or shorten the duration of a common cold in some people, but
research is mixed.
Vitamin C
may lower your risk of cardiovascular disease and stroke as well as lower your
blood pressure.
3. It allows weight loss.
Polyphenol
antioxidants found in lemons have been shown in studies to significantly reduce
weight gain in mice overfed to induce obesity.
The
antioxidant compounds also offset the negative effects on blood glucose levels
and improved insulin resistance in these mouse studies, which are two major
factors in the development of type 2 diabetes.
While the
same results in humans have yet to be proven, anecdotal evidence suggests that
lemon water aids in weight loss. It's unclear whether this is because people
are drinking more water and feeling fuller, or because of the lemon juices
themselves.
4. It improves the quality of your
skin
Lemons
contain vitamin C, which may help reduce skin wrinkling, dry skin from aging,
and sun damage. Water's ability to improve skin is debatable, but one thing is
certain. When you lose moisture from your skin, it becomes dry and prone to
wrinkles. A 2016 laboratory study found that a citrus-based drink aided in the prevention
of wrinkle development in hairless mice.
It also helps digestion.
Some people
use lemon water as a laxative in the morning to help prevent constipation.
Drinking warm or hot lemon water first thing in the morning may help your
digestive system get moving.
According to
Ayurvedic medicine, the sour lemon flavor stimulates your "Agni." A
strong Agni, according to Ayurvedic medicine, kick-starts the digestive system,
allowing you to digest food more easily and helping to prevent the buildup of
toxins.
6. It also helps to freshen the
breath.
Have you
ever rubbed a lemon on your hands to get rid of the odor of garlic or another
strong odor? The same folk remedy may be applied to bad breath caused by eating
foods with strong odors such as garlic, onions, or fish.
You can
avoid bad breath by drinking a glass of lemon water after meals and first thing
in the morning. Lemon is thought to stimulate saliva, and water helps prevent
dry mouth, which can lead to bad breath caused by bacteria.
7. It helps in the
prevention of kidney stones
Lemons'
citric acid may aid in the prevention of kidney stones. Citrate, a component of
citric acid, paradoxically makes urine less acidic and may even break up small
stones. Drinking lemon water provides you with not only citrate but also the
water you require to help prevent or flush out stones.
How to Make Lemon Water
To reap the
health benefits of lemon water, you must drink it on a regular basis and with
more than just a single wedge of lemon in your mug.
When making
lemon water, always use fresh lemons rather than artificial lemons from a
bottle.
To make
lemon water, squeeze half a lemon into 8 ounces of warm or cold water. To make
the drink as healthy as possible, use filtered water and organic lemons.
To add more flavors
or a health boost to lemon water, combine the following ingredients:
- A few mint springs
- A teaspoon of maple syrup or unprocessed honey
- A fresh ginger slice
- A pinch of cinnamon
- A dash of turmeric
Slices of
other fresh citrus fruits, such as limes and oranges, or cucumber slices, can
also be added. Always thoroughly wash produce before slicing and using it.
Having lemon
ice cubes on hand is an excellent way to quickly add lemon to your water. Fill ice
cube trays halfway with fresh lemon juice and freeze. As needed, place a few
cubes in a glass of cold or hot water.
Start your
day with a mug of warm lemon water, and keep a pitcher of water infused with a
few sliced lemons in the fridge to drink throughout the day.
Lemon water adverse effects
While
drinking lemon water is generally safe, there are a few potential side effects
to be aware of.
Citric acid,
which is found in lemons, has been shown to erode tooth enamel. Drink lemon
water through a straw and then rinse your mouth with plain water to reduce the
risk.
Lemon water
can help with heartburn in either direction. Some people experience heartburn
as a result of citric acid. Others report relief from heartburn as a result
of the alkalinity of the lemon juice, which reduces acidity in the digestive
tract. Only trial and error will reveal how it affects you.
When
drinking lemon water, some people report having to use the restroom more
frequently. Although vitamin C is commonly thought to be a diuretic, meaning it
increases the amount of urine produced, the evidence does not support the claim
that vitamin C from natural sources such as lemons has diuretic properties.
If you need
to use the restroom more frequently while drinking lemon water, it is most likely
due to increased water intake.
The main point
According to
research, lemon water has numerous potential health benefits. Aside from that,
adding lemon to your water can help you drink more water throughout the day and
stay hydrated. Staying hydrated is essential for good health, so lemon water is
a no-brainer.
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