Lemon juice and water are all that is required to make lemonade. Depending on personal choice, lemon juice concentration varies in lemon water. It can be consumed hot or cold.
In addition, some people prefer to include extra ingredients like honey, turmeric, mint leaves, or lemon rind. Due to reports that lemon water helps increase energy levels and metabolism, many individuals now drink it in the morning as a refreshing pick-me-up.
Vitamin C, a potent antioxidant, is plentiful in lemons. In reality, one lemon that has been squeezed gives a person about 21% of their daily value (DV).
Lemons contain a lot of flavonoids, much like other citrus fruits like oranges, grapefruit, and limes do. These substances support health and fight sickness.
Apart from that, lemons are not very nutrient-rich. Lemon water has very little protein, fat, carbohydrate, or sugar, as well as very little potassium, folate, and some B vitamins. It also has very little protein, fat, carbohydrate, and sugar.
The following is the nutrient breakdown for lemon water containing one 48 gram (g) squeezed lemon, as reported by the United States Department of Agriculture database:
18.6 milligrams (mg) of vitamin C, or 21% DV
9.6 micrograms (mcg) of folate, or 2% DV
49.4 mg of potassium, or 1% DV
0.01 mg of vitamin B-1, or 1% DV
0.01 mg of vitamin B-2, or 1% DV
0.06 mg of vitamin B-5, or 1% DV
Lemon water is a nutritious, low-calorie, and low-sugar beverage that can increase a person’s intake of vitamin C, despite the fact that one glass does not appear to have many nutrients.
Comparatively, using the juice from half an orangeTrusted Source (weighing 43 g) in place of the lemon would result in nearly double the calories, about three times the amount of sugar, and 24% DV of vitamin C.
The amount of lemon juice and other elements in a glass of lemon water determine its nutritional value.
What are the benefits of drinking lemon water?
May support weight loss
Increasing your water intake is frequently advised as a weight-loss approach, and drinking lemon water may help you do so. There isn’t much data to support this, though.
In a study published in 2018Trusted Source, researchers discovered that subjects who were told to “pre-load” with water before eating a test meal consumed less food than those who were not.
Despite consuming less food, those who drank water before a test meal did not feel significantly less satisfied. The authors of the study came to the conclusion that pre-meal water drinking might be a useful weight-loss technique, however the mechanism of action is not yet established.
Helps prevent kidney stones
Lemon water may help alleviate kidney stones, according to certain research. It seems to work best when used in conjunction with traditional therapy, although it might also be a helpful alternative therapy. Mineral accumulation in the kidneys results in kidney stones. They typically contain calcium oxate. Citrate is a substance that is most frequently used as medicine.
By preventing calcium from making chemical bonds with other substances, increasing citrate levels in the body prevents kidney stones from developing. Citrate is present in large concentrations in lemon water. Numerous studies have revealed that citrus fruits, like lemon, can raise urine levels of citrate, which may help treat kidney stones, according to a 2015 analysis by Trusted Source.
Kidney stones frequently develop as a result of the body’s dehydration. Therefore, whether or not there is lemon in the water, drinking more water can help prevent kidney stones.
Antioxidants and flavonoids
Lemons are a source of plant molecules called flavonoids, which have antioxidant and anti-inflammatory properties, as well as vitamin C, a potent antioxidant.
Antioxidants are substances that aid in preventing cell deterioration in the body. Antioxidants lower the risk of a wide range of illnesses, such as cancer, diabetes, obesity, and cancer, by lowering cell damage.
Antioxidants accomplish this by scavenging free radicals, which are dangerous, disease-causing substances produced by oxidative stress in the body. The body’s inflammation is also decreased by citrus flavonoids.
Side effects of lemon water
Making lemon water is simple; just combine lemon juice and water. Lemon water is typically consumed everyday as a healthy and energizing morning beverage. It can be heated or served cold. It is well-liked for its health advantages, which include weight loss, enhanced immunity, and healthy, bright skin. However, have you ever considered the drawbacks of regularly consuming lemon water?
1. Tooth Decay
Lemon contains a lot of acids. According to a study, drinking too much lemon water can remove minerals by causing the enamel, or the outer coating of the teeth, to dissolve. According to the American Dental Association, over time, tooth erosion renders teeth more vulnerable to decay. Additionally, it may cause pain and irritation. According to a study, lemon juice can erode teeth just as much as cold drinks can.
To prevent teeth from coming into direct contact with the acid in lemon water, use a straw. Additionally, you ought to avoid brushing your teeth just after drinking lemon water. Try consuming a lot of plain water in addition to lemon water as an alternative. It will lessen the likelihood of being sensitive.
2. Upset Stomach and Ulcers
It can harm the stomach if taken frequently and in large doses. Its acidity might result in heartburn, nausea, and vomiting. The drawback of daily lemon water consumption is that it can lead to ulcers. Lemons contain acid that can damage the linings of the stomach and intestine, which can result in ulcers. Avoid drinking lemon water every day if you are already susceptible to it.
3. Frequent Urination and Dehydration
Lemon water is high in ascorbic acid, or vitamin C, according to studies. Its diuretic properties may cause the kidneys to produce more urine. Frequent urine will help remove electrolytes from the body along with water. Dehydration, fatigue, dry lips, and excessive thirst might result from it.
Additionally, lemon’s acidic composition might irritate the bladder, increasing the urge to urinate. Try balancing your lemon water intake in this situation with a doctor’s recommendation.
4. Risk of Cancer
Lemons and other citrus fruits contain psoralens. They are mutagenic and can result in cancer. According to a study, consuming more lemon water (psoralens) can raise your risk of developing skin cancer, particularly melanoma. On the skin, moles of all shapes and colors can be seen. They are painless and might even ooze blood. If you experience these symptoms, see a doctor.
5. Excess Iron
Any mineral that is present in our bodies in excess of the typical quantity is dangerous. For the body to function properly and to produce energy, hemoglobin must be formed, and specific enzymes must be in good working order. According to a study, the vitamin C in lemon water can boost the absorption of iron.
Low iron levels may benefit from it, but it can also cause hemochromatosis. Over time, organ damage from an overabundance of iron in the body might occur. Additionally, it may cause skin discoloration, lethargy, exhaustion, and excessive blood sugar.
Hot vs. cold lemon water?
It’s hotly contested whether temperature is ideal for drinking lemon water.
According to some publications, consuming cold water increases calorie burn. Others think that drinking warm water enhances digestive health.
The evidence for either side is relatively weak, and it seems unlikely that the temperature actually makes a significant effect. One need only select their preferred temperature.