Many sources claim that one benefit of lemon water is weight loss, but what does the research say?
Lemon water is a popular home remedy, with some sources saying that it can help improve digestion, detoxify the body, or increase weight loss.
This article in your hands provides scientific evidence to explore the benefits of lemon water and the myths surrounding it, so follow up with me to learn more information.
What is lemon water?
Lemon water is lemon juice mixed with water. The amount of lemon juice in lemon water depends on a person’s preference. People may drink it cold or hot. Some people also add lemon peel, mint leaves, honey, turmeric, or other ingredients.
Lemon water has become a popular drink in the morning, as people use it as a beverage that boosts energy levels and metabolism.
Lemon is a rich source of Vitamin C, a powerful antioxidant. In fact, one lemon provides about 21% of a person’s daily value.
Like other citrus fruits, including oranges, grapefruit, and lemons. One benefit of lemon water is that it is rich in flavonoids. These are compounds that help boost health and fight disease.
Plus, lemons contain very few nutrients. Lemon water contains very little fat, carbohydrates, and sugar, and it contains only good amounts of other vitamins and minerals, including potassium, folate and some B vitamins.
According to some data, the nutrient distribution of lemon water containing 48 grams (g) of squeezed lemon is:
- 10.6 calories.
- 18.6 milligrams of vitamin C or 21% of the daily recommended amount (RDA).
- 9.6 mcg of folate or 2% of the RDA.
- 49.4 mg of potassium or 1% of the RDA.
- 0.01 mg of vitamin B1 or 1% of the RDA.
- 0.01 mg of vitamin B2 or 1% of the RDA.
- 0.06 mg of vitamin B5 or 1% of the RDA.
Although one cup does not appear to provide much of the nutrients, lemon water is a healthy, low-calorie, low-sugar beverage that can boost a person’s intake of vitamin C.
For comparison, substituting a lemon for the juice of half an orange (which weighs 43 grams) will provide twice the calories, nearly three times more sugar, and 24% of vitamin C.
The nutritional value of each cup of lemon water depends on how much lemon juice it contains, and any other ingredients.
Benefits of lemon water
Because of its high levels of vitamin C, flavonoid content, and acidity, drinking lemon may have many health benefits.
These following sections will discuss in more detail the benefits of it.
Antioxidants and flavonoids:
Lemons contain vitamin C, a powerful antioxidant, and are a source of plant compounds called flavonoids, which have antioxidant and anti-inflammatory effects.
Antioxidants are compounds that help protect your body’s cells from damage. By reducing cell damage, antioxidants reduce the risks of many health conditions, including cardiovascular disease, diabetes, obesity and cancer.
Antioxidants do this by scavenging free radicals, which are harmful and disease-causing compounds in the body that caused by oxidative stress.
The acidic flavonoids also reduce inflammation in the body.
Research has linked chronic inflammation with increased oxidative stress and the risk of developing certain health conditions, including arthritis, diabetes, autoimmune diseases and cancer.
One 2019 Review reports that the antioxidants and flavonoids found in citrus fruits can improve heart health and markers of metabolic health, including glucose tolerance, insulin sensitivity, and lipid metabolism.
Vitamin C is also important for immune system function, wound healing, and helping the body absorb iron from foods.
Some studies show that one benefit of lemon is to help treat kidney stones. It appears to be more effective along with conventional treatment, but it may also be a good alternative treatment.
Kidney stones are an accumulation of minerals that collect in the kidneys. It usually comprises calcium oxide. The most common treatment is a compound called a citrate.
Increasing the amount of citrate in the body prevents kidney stones by preventing calcium from binding to other compounds.
It’s contains high amounts of citrate. According to a 2015 review, several studies found that citrus fruits, including lemons, can increase levels of citrates in the urine, which may help treat kidney stones.
A lack of water in the body is a common cause of kidney stones. Thus, drinking more water can help prevent kidney stones, if it contains lemon or not.
Benefits of Water:
Is water with added lemon juice, which means it contains all the benefits of regular water.
Drinking plenty of water has benefits for:
- Weight loss: It can increase feelings of fullness and boost metabolism slightly, which may aid in weight loss.
- Mental health: Can improve mood and memory.
- Digestive health: It can help relieve constipation.
- Exercise performance: It can improve athletic performance.
There are many other health claims related to lemon, but most of them do not have any scientific evidence to support them. Research has even disproved some of them.
Here are some common myths about the health benefits of lemon water.
Lemon water fights cancer:
Some sources claim that lemon can help prevent cancer. This based on the theory of the alkaline diet and based on the premise that some cancer cells cannot grow in an alkaline environment.
The American Institute for Cancer Research stated that this claim is false, because the foods a person eats do not affect the acidity of the blood or the cells of the body.
Lemon water cleanses and removes toxins:
Water helps remove waste products from the body through urine and healthy bowel movements. However, there is no evidence to suggest that lemon is better than regular water for this purpose.
Most of the claims that foods or drinks can cleanse or detoxify they do not base organs on scientific facts. This includes claims about a lemon detoxification regimen.
Lemon water raises the IQ:
Drinking water, whether plain or with lemon added to it, can enhance focus, but it does not increase intelligence.
Lemon water is safe to drink. However, the acid in lemons can damage tooth enamel over time, making the teeth more vulnerable to decay.
Drinking acidic drinks through a straw can help protect teeth. Rinsing your mouth afterward will also help.
It may be best to avoid brushing your teeth right after drinking lemon, as the enamel may be in an acid softening state. So, for people who like to drink lemon water in the morning, they may want to brush their teeth before breakfast.
Lemon water is a healthy drink that can add a good amount of vitamin C to the diet. However, there are many unsupported health claims.
If a person already eats a lot of fruits and vegetables and drinks a lot of fluids, then a lemon is unlikely to add any significant nutritional benefits. However, it is a refreshing and healthy alternative to many other flavored drinks.