A great many health experts have been singing the health-promoting virtues of lemon water for quite some time. This easy-to-fix tonic is being touted as the ideal “Good Morning Drink”.
Water is extremely good for your health as it is the best fluid to keep the body hydrated, and together with lemon, it helps flush out toxins from your body.
Nutritional Value of Lemon
Lemon is a good source for a number of nutrients, such as calcium, potassium, magnesium, iron, and vitamin A, C, and B complex as well as pectin fiber, proteins, and carbohydrates.
Lemon’s citric acid and strong antibacterial, antiviral, and immune-boosting powers make this citrus fruit a gift that keeps on giving, particularly for your digestive health.(23)
Nutritional value of lemon per 100 grams:
- Water – 88.98 g
- Energy – 29 kcal
- Protein – 1.10 g
- Total lipid – 0.30 g
- Carbohydrate – 9.32 g
- Fiber – 2.8 g
- Sugars – 2.50 g
- Calcium, Ca – 26 mg
- Iron, Fe – 0.60 mg
- Magnesium, Mg – 8 mg
- Phosphorus, P – 16 mg
- Potassium, K – 138 mg
- Sodium, Na – 2 mg
- Vitamin C – 53.0 mg
- Niacin – 0.10 mg
- Folate – 11 mcg
- Vitamin A – 1 mcg
- Vitamin E – 0.15 mg
To easily reap the benefits of lemon, just squeeze the juice from half a lemon into a glass of purified lukewarm water. If you want, you can add a little honey too. Drink this first thing in the morning on an empty stomach, and wait for 30 minutes before eating your breakfast.
Advantanges of Drinking Lemon Water Daily
Here are 10 reasons why you should start sipping lemon water right away.
1. Improves Digestion
Several components in lemon water are beneficial for healthy digestion.
As a good source of vitamin C, lemon water can help the gut heal from digestive ailments caused by autoimmune diseases, unwanted bacteria, and peptic ulcer disease.(1) This, in turn, can help relieve symptoms of indigestion, such as heartburn, belching, and bloating.
As a source of fiber, it also prevents constipation and diarrhea by promoting smooth bowel functioning.(2) The American Cancer Society recommends a high-fiber diet consisting of a variety of fruits and vegetables to help prevent the risk of colon cancer.(3)
2. Aids Weight Loss
If you are trying to lose weight, drinking a glass of warm lemon water can help. A study published in 2009 found that participants who drank a glass of water before a meal ate fewer calories during that meal than those who didn’t have any water.(4)
In addition, lemon is high in pectin fiber, which helps fight hunger cravings and keeps you feeling full for a long time.(5)
Given that consuming sugar-sweetened beverages, like soda, increases the risk of obesity, switching to a healthier low-calorie alternative like lemon water can help you achieve your weight loss goal.(6)
3. Clears Skin
Daily consumption of warm lemon water can help improve the appearance of your skin. The high vitamin C and antioxidant content in lemon helps to slow signs of aging, such as wrinkles, and helps combat free-radical damage.(7)
Vitamin C also has collagen-boosting properties, which promotes greater skin elasticity and takes years off your appearance.(8)
The added water intake boosts hydration, which is imperative for improved skin health. It is best to drink lemon water rather than apply it to the skin, as topical use can end up increasing your skin’s sensitivity to the sun and thereby the risk of sun damage.(9)
4. Supports the Immune System
Warm lemon water also boosts the immune system. Being rich in vitamin C, lemon helps strengthen the immune system and assists the body in fighting colds and flu.(10)
Plus, the ascorbic acid present in lemon enhances the body’s ability to absorb iron, an important nutrient for a healthy immune system.(11) Lemon also contains saponins, which have antimicrobial properties that help keep bacteria at bay.(12)
5. Treats Bad Breath
The acidic nature of lemon, combined with the medicinal properties of honey and water, can help eliminate bad breath. It cleanses the mouth and activates production of saliva that kills odor-causing bacteria.(13)
Lemon juice has also been found to help reduce oral thrush or the overgrowth of bacteria in your mouth.(14) If left unchecked, oral thrush can cause mouth pain and loss of taste. To help prevent this, you can drink lemon water on a regular basis.
Also, foul breath is often caused by dry mouth, a problem that is kept in check by the water component of this remedy.
6. Fights Anxiety
Lemon oil has long been considered an effective aroma-therapy agent for the treatment of anxiety as it is thought to have calming properties. Animal studies have found that rats exposed to lemon essential oil demonstrated an overall reduction of stress hormones due to the conciliatory effects of the scent.(15)
The same study also found that lemon essential oil helped reduce sensitivity to pain.
7. Cures Throat Infections
The antibacterial and immune-boosting properties of lemon aid in fighting problems related to throat infections.
In fact, people who drink a glass of warm lemon water each morning can help prevent the overgrowth of bacteria in their mouth and throat.(14)
This healthy drink even helps prevent respiratory problems, such as seasonal allergies.(17)
If you have a sore throat, drink this healthy drink and or use it to gargle frequently to soothe your throat.
8. Helps with High Blood Pressure
People suffering from high blood pressure can take the benefit from this healthy drink.
Lemons are a good source of potassium. Increased potassium intake has been found to help lower blood pressure.(18)
A study published in 2014 found that lemon consumption was associated with a modest decrease in systolic blood pressure, with greatest improvements seen in study participants who also remained active through walking.(19)
9. Benefits the Urinary System
Warm lemon water can keep the urinary system healthy by reducing the risk of urinary tract infections and kidney stones.
In laboratory studies, the lemon was found to have antimicrobial activity against bacterial strains known to cause urinary tract infections (UTIs).(20) Although additional research is warranted for women who suffer from frequent UTIs, this healthy drink may help to keep recurrent infections at bay.
Due to its high citric acid content, regular intake of lemon water may help prevent the formation of certain types of kidney stones.(21) The most common types of kidney stones are the result of calcium oxalate accumulation in the kidneys.
The best antidote for these types of stones is increasing the citrate content in your urine, which then prevents the calcium from binding with other compounds to form kidney stones. Lemons contain comparatively higher levels of citrate than other citrus fruits, such as oranges or pineapple and therefore can help mitigate the risk.
Furthermore, this healthy drink can change the pH level of urine, thus further reducing the risk of certain types of kidney stones.(22)
Moreover, lemon water helps amp up your fluid intake, which is a vital prerequisite to ensure the optimal functioning of the urinary system.
To sum up, having a glass of fresh lemon water first thing in the morning can improve your health. For your overall well-being and enhanced energy levels, consider making this an essential part of your daily routine.
10. Increases Energy
The nourishing elements, such as vitamin B and C, phosphorous, proteins, and carbohydrates, present in lemon make it a good source of many nutrients that are needed for energy. It hydrates and oxygenates the body to keep you feeling revitalized, energized, and refreshed.
Also, as lemon contains more negatively charged ions, it provides instant energy when it enters the digestive tract.(16) Plus, the scent of lemon is said to have mood-enhancing and energizing properties.
- Aditi A, Graham DY. Vitamin C, Gastritis, and Gastric Disease: a historical review and update. Digestive Diseases and Sciences. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3874117/. Published April 28, 2012.
- Salhy ME-, Ystad SO, Mazzawi T, Gundersen D. Dietary fiber in irritable bowel syndrome (Review). International Journal of Molecular Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5548066/. Published July 19, 2017.
- Can Colorectal Cancer Be Prevented? American Cancer Society. https://www.cancer.org/cancer/colon-rectal-cancer/causes-risks-prevention/prevention.html.
- DAVY BRENDAM, DENNIS ELIZABETHA, DENGO ALAURA. Water Consumption Reduces Energy Intake at a Breakfast Meal in Obese Older Adults. Journal of American Diet Association. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2743119/. Published July 2008.
- Ho IH, -Merino LM, Huffman LM. Use of viscous fibers in beverages for appetite control: a review of studies. International Journal of Food Science and Nutrition Engineering. https://www.ncbi.nlm.nih.gov/pubmed/26001088. Published 2015.
- Pereira MA. Sugar-sweetened and artificially-sweetened beverages in relation to obesity risk. Advances in Nutrition. https://www.ncbi.nlm.nih.gov/pubmed/25398745. Published November 14, 2014.
- Cosgrove MC, Franco OH, Granger SP, Murray PG, Mayes AE. Dietary nutrient intakes and skin-aging appearance among middle-aged American women. The American Journal of Clinical Nutrition. https://www.ncbi.nlm.nih.gov/pubmed/17921406. Published October 2007.
- Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/. Published August 12, 2017.
- Naganuma M, Hirose S, Nakayama Y, Nakajima K, Someya T. A study of the phototoxicity of lemon oil. Archives of Dermatological Research. https://www.ncbi.nlm.nih.gov/pubmed/4096528?dopt=Abstract. Published 1985.
- Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/. Published November 2017.
- Beck KL, Conlon CA, Kruger R. Dietary Determinants of and Possible Solutions to Iron Deficiency for Young Women Living in Industrialized Countries: A Review. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4179187/. Published September 19, 2014.
- Arabski M, Ciuk AW, Czerwonka G. Effects of Saponins against Clinical E. coli Strains and Eukaryotic Cell Line. Journal of Biomedicine and Biotechnology. https://www.hindawi.com/journals/bmri/2012/286216/. Published February 21, 2012.
- Krishna KV, Arunkumar S, Koti S. Halitosis : Discover the Cause and Say No to It ! ! ! !-An overview. semantic scholar. https://www.semanticscholar.org/paper/Halitosis-:-Discover-the-Cause-and-Say-No-to-It-!-!-Krishna-Arunkumar/4c349df80bb3cb7a4e0969f3ef0cb2b6f223acc8. Published June, 2015.
- Wright SC, Maree JE, Sibanyoni M. Treatment of oral thrush in HIV/AIDS patients with lemon juice and lemon grass (Cymbopogon citratus) and gentian violet. Phytomedicine. https://www.ncbi.nlm.nih.gov/pubmed/19109001. Published March 2009.
- Ceccarelli I, Lariviere WR, Fiorenzani P, Sacerdote P, Aloisi AM. Effects of long-term exposure of lemon essential oil odor on behavioral, hormonal and neuronal parameters in male and female rats. Brain Research. https://www.ncbi.nlm.nih.gov/pubmed/14972656?dopt=Abstract. Published March 19, 2004.
- PENNISTON KRISTINAL, NAKADA STEPHENY, HOLMES ROSSP. Quantitative Assessment of Citric Acid in Lemon Juice, Lime Juice, and Commercially-Available Fruit Juice Products. Journal of Endourology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2637791/. Published February 9, 2009.
- Baars EW, Jong MC, Boers I. A Comparative In Vitro Study of the Effects of Separate and Combined Products of Citrus e fructibus and Cydonia e fructibus on Immunological Parameters of Seasonal Allergic Rhinitis. Mediators of Inflammation. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3270462/. Published January 19, 2012.
- Filippini T, Violi F, D’Amico R, Vinceti M. The effect of potassium supplementation on blood pressure in hypertensive subjects: A systematic review and meta-analysis. International Journal of Cardiology. https://www.ncbi.nlm.nih.gov/pubmed/28024910. Published March 1, 2017.
- Kato Y, Domoto T, Hiramatsu M, et al. Effect on blood pressure of daily lemon ingestion and walking. Journal of Nutrition and Metabolism. https://www.ncbi.nlm.nih.gov/pubmed/24818015?dopt=Abstract. Published April 10, 2010.
- Liya SJ, Siddique R. Determination of Antimicrobial Activity of Some Commercial Fruit (Apple, Papaya, Lemon and Strawberry) Against Bacteria Causing Urinary Tract Infection. European Journal of Microbiology and Immunology. https://www.ncbi.nlm.nih.gov/pubmed/30345090. Published August 16, 2018.
- Seltzer MA, Low RK, McDonald M, Shami GS, Stoller ML. Dietary manipulation with lemonade to treat hypocitraturic calcium nephrolithiasis. The Journal of Urology. https://www.ncbi.nlm.nih.gov/pubmed/8709360?dopt=Abstract. Published September 1996.
- Odvina CV. Comparative value of orange juice versus lemonade in reducing stone-forming risk. Clinical Journal of the American Society of Nephrology. https://www.ncbi.nlm.nih.gov/pubmed/17699358. Published November 2006.
- Basic Report: 09150, Lemons, raw, without peel. USDA Food Composition Databases. https://ndb.nal.usda.gov/ndb/foods/show/09150. Published April 2018.