Emma Miller
No doubt lemons are delicious, but does adding them to water make it healthier? Lemon water is all the rage these days. Many restaurants serve it regularly, and some people start their day with lemon water instead of coffee or tea. No doubt, lemons are delicious, but does adding them to water make it healthier?
Much of the evidence supporting the health benefits of lemon water is anecdotal. Little scientific research has been done specifically on lemon water, but there is research on the benefits of lemon and water separately. Here are seven ways your body can benefit from lemon water.
Promotes hydration
According to the Food and Nutrition Board, general guidelines state that women should get at least 2.5 liters a day and men should get at least 3.5 liters. This includes water from food and drink.
Water is the best drink for hydration, but some people don’t like the taste of water on its own. Adding lemon enhances the flavor of water, which can help you drink more.
It is a good source of vitamin C
Citrus fruits such as lemons are rich in vitamin C, a major antioxidant that helps protect cells from free radical damage. You’ve probably heard that vitamin C can help prevent or limit the duration of colds in some people, but studies are conflicting.
Vitamin C can reduce the risk of cardiovascular disease and stroke, as well as lower blood pressure.
Although lemons do not top the list of citrus fruits with a high vitamin C content, they are still a good source of it. The juice of one lemon provides about 18.6 milligrams of vitamin C. The recommended daily dose for adults is 65 to 90 milligrams.
Supports weight loss
Studies have shown that the polyphenolic antioxidants found in lemons significantly reduce weight gain in mice that are overfed to cause obesity.
In these mouse studies, the antioxidant compounds also offset the negative effects on blood glucose levels and IMPROVED insulin resistance, two major factors in the development of type 2 diabetes.
Although the same results need to be proven in humans, anecdotal evidence is strong that lemon water promotes weight loss. It is unclear whether this is because people simply drink more water and feel full, or because of the lemon juice itself.
Improves the quality of your skin
The vitamin C found in lemons can help reduce wrinkles on the skin, and reduce dry skin from aging and sun damage. How water improves skin remains controversial, but one thing is for sure. If your skin loses moisture, it becomes dry and prone to wrinkles. A 2016 laboratory study found that a citrus-based drink helped prevent wrinkles in bald mice.
Helps digestion
Some people drink water with lemon as a laxative every morning to prevent constipation. Drinking warm or hot water with lemon after waking up can help your digestive system work.
Ayurvedic medicine claims that the sour taste of lemon helps stimulate your “agni”. In Ayurvedic medicine, strong agni kick-starts the digestive system, allowing you to digest food more easily and helping prevent toxin buildup.
Freshens the breath
Have you ever rubbed your hands with lemon to get rid of garlic or other pungent odors? The same folk remedy can be used for bad breath caused by eating foods with a strong odor, such as garlic, onions, or fish.
You can avoid bad breath by drinking a glass of water with lemon after meals and first thing in the morning. Lemon is believed to stimulate salivation, and the water also helps prevent dry mouth, which can lead to bad breath caused by bacteria.
Helps prevent the formation of kidney stones
The citric acid in lemons helps prevent the formation of kidney stones. Citrate, a component of citric acid, paradoxically makes urine less acidic and can even break up small stones. Drinking water with lemon provides not only citrate but also the water needed to prevent or flush out stones.
