What are the health benefits of consuming lemon water?

A 150ml glass of lemon water prepared using one lemon contains approximately:

• Protein: 0.1g
• Carbohydrate: 0.8g
• Potassium: 65mg
• Vitamin C: 18mg

Top 5 health benefits of lemon water

Lemon water has been linked to multiple health benefits, such as aiding weight loss, boosting digestion, balancing pH levels in the body, improving skin complexion and detoxifying.

Although research involving human studies to substantiate health claims is sparse, we can rely on existing studies focusing on the advantages of these two components separately for further insights.

1. Good source of Hydration

Water is an essential nutrient, and without it, our bodies can't survive for more than a few days. It makes up 75% of an infant's body mass and 55% of an adult's. If drinking plain water is not appealing to you, try adding lemon to hot or cold water to make it more enjoyable.

Dehydration can lead to headaches, dizziness and fatigue, so it is important to make sure you drink adequate fluids while working out or when the weather is hot. According to the NHS, 6-8 glasses of liquid (preferably water) should be consumed daily.

2. Best source of Vitamin C

Lemons have been used to treat scurvy for centuries, a condition caused by vitamin C deficiency. Although it is believed that Vitamin C can support the immune system, research has found conflicting results.

A study revealed that vitamin C does not stop healthy individuals from contracting the common cold, but it can reduce the duration of symptoms and cut the risk of getting a cold in half for people subjected to strenuous physical activities (e.g. marathon runners).

3. Support Healthy Skin

Vitamin C & flavonoids found in citrus fruits have been linked to better skin health. This is because the body uses vitamin C to produce collagen, which helps strengthen and protect the skin.

In 2016, a study was conducted, showing that consumption of citrus-based juice drinks may help protect mice from the development of premature skin ageing.

4. Help improve the Digestion

Drinking a glass of lemon water first thing in the morning may provide some benefits for digestive regularity, according to anecdotal reports. While there is no scientific evidence to back this up yet, preliminary studies on mice show promising results.

A study conducted in 2019 proposed that regular consumption of a beverage containing lemon polyphenols might be able to slow down the changes brought on by ageing in the gut, such as changes in the ratio of beneficial bacteria.

5. Reduce the risk of developing Kidney Stones.

Consumption of lemon juice, which contains citric acid, may reduce the risk of kidney stones caused by calcium oxalate. Additionally, drinking extra water can help in flushing out these potential stones and maintain hydration levels.

Is consuming lemon water safe for everyone?

Drinking lemon water can be a healthy choice for most people, but certain individuals must consider some factors. For example, it may lead to erosion of tooth enamel and aggravate heartburn symptoms in some. There are mixed reactions to the effects of lemon water as a remedy for heartburn. Some people find relief after drinking it, while others may not.

Read More: What is Millet? What are the Health Benefits of Millet?

Quick tips to make lemon water

Lemon water is a mixture of lemon juice/slices with warm/cold water. Options like oranges and mint can also be added to enhance its flavour, depending on personal taste.

Pre-juicing & storing lemons in ice cube trays is a great way to have fresh lemon juice on hand whenever you need it. Squeezing them with your hands or on a working surface gives the maximum amount of juice compared to other methods.

Using unwaxed lemons is the optimal choice when adding lemon zest or lemon slices to the water. In the event that waxed lemons are all you have access to, make sure you thoroughly scrub their peel prior to using them.

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