Lemon water provides vitamin C and nutrients that boost immunity, aid weight loss, and prevent kidney stones.
A glass of juice squeezed from 48 grams of lemon contains 10.6 calories, according to health information website Healthline. It provides 21% of the daily value of vitamin C, 2% folate, 1% potassium, 1% vitamin B1, 1% vitamin B5, and 0.5% vitamin B2.
Provides hydration
Drinking lemon water regularly helps maintain hydration, which is essential for overall health. Adults need 1.8 to 2 litres of water daily to prevent dehydration.
Symptoms of dehydration include fatigue, excessive thirst, dry skin and lips, headache, rapid heartbeat, overheating, and constipation.
Boosts vitamin C intake
Lemon is high in vitamin C, an antioxidant that protects cells from free radicals, which can cause inflammation and other diseases. Vitamin C also supports collagen and L-carnitine production, protein metabolism, antioxidant regeneration, iron absorption, hormone production, and may slow the development of some cancers and heart diseases.
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Low vitamin C intake can increase infection risk, cause dry skin, eyes and mouth, fatigue, insomnia, and tooth loss.
Supports weight loss
Drinking lemon water can increase overall water intake, which helps create a feeling of fullness as well as enhance metabolism. It is low in calories, easy to prepare, and can replace high-calorie beverages in supporting weight management and overall health.
Replaces sugary drinks
Lemon water is a natural, healthy alternative to sugary beverages that can help curb sugar cravings. Frequent consumption of sugary drinks is linked to weight gain, obesity, type 2 diabetes, heart disease, kidney disease, liver disease, tooth decay, and gout.
Reduces kidney stone formation
Citric acid in lemon water can help prevent kidney stones by increasing urine volume and pH levels, which create an environment less favourable for stone formation. People who have had kidney stones can mix 113 ml of lemon juice with water as a dietary supplement alongside medication to prevent recurrence. Citrate, a component of citric acid, can reduce urine acidity and may help break down small stones.
Supports digestion
Drinking lemon water before meals may improve digestion. Citric acid stimulates stomach acid production, which helps break down food. People with stomach issues should be cautious when drinking lemon water on an empty stomach.
How to make lemon water
Squeeze half a lemon into 230 ml of warm or cold water. Lemon water can be consumed plain or enhanced with mint leaves, a teaspoon of maple syrup or pure honey, a slice of fresh ginger or cucumber, a pinch of cinnamon, or a small amount of turmeric.
Start the morning with a glass of warm lemon water and keep a prepared jug in the fridge to sip throughout the day.
Minimize side effects of lemon water
Lemon water is generally safe but citric acid can erode tooth enamel over time. To reduce the risk, drink through a straw and rinse the mouth with plain water afterward. Citrus fruits may also increase stomach acid and cause heartburn in some people.
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