Benefits of water and lemon
Lemon water is simply lemon juice mixed with water. The amount of lemon juice in lemon water depends on the person's preference. People may drink it cold or hot.
Some people also choose to add lemon peel, mint leaves, honey, turmeric, or other ingredients.
Lemon water has become a popular morning drink, with people using it as a refreshing tonic due to claims that it can boost energy levels and metabolism.
Lemon water also has health benefits, including adding vitamin C and antioxidants to your diet. This option can also help you cut down on sugary sports drinks and juices, which are not healthy for you.
Nutritional value of lemon:
Lemon is a rich source of vitamin C, which is a powerful antioxidant. In fact, one squeezed lemon provides about 21% of your daily need for vitamin C.
Compared to other citrus fruits, including oranges and grapefruit, lemons are rich in flavonoids. These are compounds that help promote health and fight diseases.
Apart from that, lemon contains few other nutrients. Lemon water contains very little protein, fat, carbohydrates, or sugar, and it also contains trace amounts of other vitamins and minerals, including potassium, folate, and some B vitamins.
According to the USDA database, the nutrient breakdown of lemon water containing 48 grams of squeezed lemon is as follows:
10.6 calories
18.6 milligrams of vitamin C, or 21% of the daily value
9.6 micrograms (mcg) of folic acid.
49.4 mg of potassium
0.01 mg of vitamin B-1, or 1% daily value
0.01 mg of vitamin B2, or 1% daily value
0.06 mg of vitamin B-5, or 1% daily value
Although one cup doesn't seem to provide a lot of nutrients, lemon water is a healthy drink that is low in calories and sugar and can boost a person's vitamin C intake.
For comparison, replacing the lemon with the juice of half an orange (weighing 43 grams) will provide nearly twice the calories, about three times the amount of sugar, and 24% more vitamin C.
The nutritional value of each cup of lemon water depends on the amount of lemon juice in it, in addition to any other ingredients.
Benefits of lemon with water:
1-Enhances hydration
Making sure you drink enough water daily is crucial. Using lemon juice to add some flavor to your water may help you drink more.
Drinking water helps prevent dehydration, a condition that can cause:
- Brain fog
- Mood changes
- High temperature
- holding
- kidney stones
2. A good source of vitamin C
Citrus fruits such as lemons contain vitamin C, a primary antioxidant that helps protect cells from damaging free radicals.
Furthermore, Vitamin C also plays a role in helping your body make collagen, absorb iron, and produce hormones.
In addition, not consuming enough vitamin C may cause symptoms, such as:
- Increased susceptibility to infection
- Dry mouth and eyes
- Dry skin
- exhaustion
- insomnia
- Loose teeth
While lemons don't top the list of citrus fruits high in vitamin C, they are still a good source.
Squeezing 48 grams of lemon juice into a glass of water will provide you with 21% of your DV for vitamin C.
3. May support weight loss
Drinking lemon water may help you increase your water intake, which is often recommended as a weight loss strategy.
4. An easy alternative to sugary drinks
Sugar-sweetened beverages — such as juice, soda, sports drinks, sweetened water, and energy drinks — are the main source of added sugars in the American diet.
Regularly drinking these beverages is linked to a range of health conditions, including:
- overweight
- obesity
- Type 2 diabetes
- My heart disease
- Kidney disease
- Liver disease
- tooth decay
- Cavities
- Gout
If you regularly reach for sweetened, fruit-flavored beverages to quench your thirst, switching to lemon water can help you cut back on sugar without sacrificing flavor.
5. Citric acid helps prevent kidney stones
The citric acid in lemon may help prevent kidney stones. Ironically, citrate, a component of citric acid, makes urine less acidic and may break up small stones.
6. It may help digestion
Drinking lemon water before meals may help promote and improve digestion. This is because the citric acid found in lemon juice has been shown to be a reliable source of increasing the secretion of stomach acid, a digestive fluid produced in the stomach that enables your body to break down and digest food.
7. Reduces stress
Vitamin C is one of the first things to be depleted when you expose your mind and body to stress. As mentioned earlier, lemons are full of vitamin C, which has been shown in numerous studies to reduce the physical and psychological effects of stress.
In fact, people with high levels of vitamin C in their bodies do not respond to stress as you would expect. This is because they feel less in very stressful situations and then recover from those situations faster. So, perhaps one of the most surprising benefits of lemon water in the morning is that you feel more focused throughout the day.
8. It helps to get rid of the habit of drinking coffee
After you drink a cup of hot water with lemon, your appetite for coffee does not diminish in the morning.
9. It helps improve liver function
Compounds in lemons may also help the liver do a better job of filtering toxins from the body because the citrus flavonoids in lemons can protect the liver from damage caused by toxins and reduce liver fat. Lemon juice itself may not be a detoxifying agent, but it may do a lot to help your body cleanse itself naturally.
Are there minor side effects?
The acid in lemon may be a problem for your teeth. Lemon also contains citric acid, and too much acid can erode tooth enamel. If you consume lemon water regularly, consider drinking it through a straw.
For some people, drinking acidic drinks on an empty stomach in the morning may cause digestive discomfort. Otherwise, drinking a glass of lemon water does not pose any major risks.
Does lemon count as part of the daily water intake?
Yes. Maintaining proper hydration is essential for optimal body function. Adequate water intake is essential for metabolism, digestion, and nutrient transport. Some people don't like the taste of water or find it boring, so adding lemon to enhance the flavor can help increase water consumption.
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Reference:
Ø https://www.healthline.com/health/food-nutrition/benefits-of-lemon-water#side-effects
Ø https://www.medicalnewstoday.com/articles/318662#nutrition
Ø https://lajollamom.com/drink-warm-lemon-water-in-the-morning/
Ø https://www.eatingwell.com/article/291947/the-benefits-of-warm-lemon-water/