In This Article
By GreenMedInfo Research Group
Lemon water can be used for detoxification or as a refreshing start to your day. Given lemon’s proven benefits, water infused with fresh-squeezed lemon juice has the potential to make meaningful changes to health when consumed regularly.
The amount of lemon juice is mostly a personal preference, and the beverage may be consumed warm or cold. Consider adding other ingredients as well, including mint leaf, honey, ginger, cinnamon, or turmeric.
Lemons, along with other citrus fruits, are high in vitamin C—a leading antioxidant that helps protect against free radical damage.1 According to the US Department of Agriculture (USDA), 100 grams of raw lemon juice offers 38.7 milligrams (mg) of vitamin C, with the recommended daily amount for adults ranging from 65 to 90 mg.
Lemon water also enhances the taste and flavor of water, which often helps adults and children drink more every day. Here are five more compelling reasons to reach for a cup of lemon water today:
1. Prevents Kidney Stones
Consuming certain fruit juices has been found to prevent stone formation as the fruits may increase urine volume as well as offer an abundance of potassium and citric acid.2
Lemons are rich in citric acid and consuming just four ounces of lemon juice daily has been shown to significantly increase urine citrate levels without consequently increasing oxalate levels. Lemon water not only supplies citrate but also the water needed to flush out stones that may be present.
2. Supports Heart Health
In a 2015 randomized controlled study, researchers tested a lemon detox program involving a low-calorie diet supplemented with lemon juice in overweight Korean women. According to the results, the lemon detox diet effectively reduced body weight and body fat mass, thus lowering insulin resistance and other known cardiovascular risks.3
Specifically, the lemon detox program was found to lower body fat and insulin resistance due to calorie restriction, and therefore may have a potential benefit on risk factors for cardiovascular disease. In addition, those in the lemon group experienced reductions in C-reactive protein levels—a marker of inflammation. Plant compounds found in lemons, such as hesperidin, have also been found to help optimize cholesterol levels.4
3. Boosts Weight Loss
Water alone may increase satiety, with research showing that drinking water with or before a meal may reduce hunger and help prevent overeating. Low-calorie and accessible, lemon water can also promote fullness and reduce calorie intake the way regular water can.5
In a study of 173 premenopausal overweight women ages 25 to 50, greater water intake translated to significant loss of body weight and fat over time, regardless of diet or physical exercise.6
4. Antiviral and Antibacterial Properties
Lemon acts as a biocide against Vibrio cholerae—an agent responsible for cholera epidemics, and is deemed an efficient decontaminant without posing unnecessary harm to humans.7
Findings also point to citrate as a sound treatment against the human norovirus, a dominant cause of acute gastroenteritis worldwide.8 In fact, a number of norovirus disinfectants label citric acid as one of their active ingredients.
Lemon juice, along with lemongrass, has also been found to have therapeutic value in the treatment of oral thrush in HIV/AIDS patients.9
5. Anticancer Properties
A systematic review of 22 studies strongly corroborates the role of citrus juices and their derivative products as a potential tool against cancer.10 For instance, a study published in the International Journal of Cancer found that intake of flavanone is inversely associated with esophageal cancer risk.11
Study authors concluded, “Since citrus fruit accounts for 90 percent of flavanone intake, our findings suggest that flavanones may play a role in explaining the protective effect of citrus fruit on esophageal cancer. Other compounds contained in citrus fruit, such as vitamin C, may also provide protection against esophageal cancer.”
When it comes to healthier living, adding lemon juice to water is a simple yet effective way to support overall health. Enjoy a warm mug before breakfast to reap the pro-heart, weight-friendly, and antimicrobial properties (and other benefits that are waiting to be discovered).
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Well Being Journal adapted this article from the previously published original at greenmedinfo.com titled “Should You Drink Lemon Water?” April 21, 2021.
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