Lemon water is common as many restaurants serve it routinely, and some people start their day with lemon water instead of coffee or tea. Like other citrus fruits — including oranges, grapefruit, and limes — lemons are rich in flavonoids. These are compounds that help boost health and fight disease. Many sources claim that lemon water has powerful health and weight loss benefits, but what does the research say about it?
Lemons are a rich source of vitamin C, a powerful antioxidant. A squeeze of lemon provides around 21% of a person’s daily value (DV). 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 rind, mint leaf, honey, turmeric, or other ingredients. Lemon water has become a popular morning beverage, with people using it as a refreshing pick-me-up due to claims that it can boost energy levels and metabolism.
Aside from that, lemons contain few nutrients. Lemon water contains very little protein, fat, carbohydrate, or sugar, and it contains only trace amounts of other vitamins and minerals, including potassium, folate, and some B vitamins. Lemon water also promotes hydration. According to the Food and Nutrition Board, general guidelines say that women should get at least 91 ounces of liquids per day and men should get at least 125 ounces. This includes water from food and drinks. Adding lemon enhances water’s flavor, which may help you drink more.
Research has shown that polyphenol antioxidants found in lemons significantly reduce weight gain in mice that are overfed to induce obesity. But more studies must be conducted to further see its effects on humans. In addition, the vitamin C found in lemons may help reduce skin wrinkling, dry skin from aging, and damage from the sun. How water improves skin is controversial, but one thing is certain. If your skin loses moisture, it becomes dry and prone to wrinkles.
McDermott (2019) further emphasized that lemon water is generally safe to drink, but there are a few potential side effects to be aware of. You can start your morning with a mug of warm lemon water and keep a pitcher of water infused with a few sliced lemons in your refrigerator to drink throughout the day. Indeed, adding lemon to your water may help you drink more throughout the day and keep you hydrated. Staying hydrated is critical to good health, so lemon water is pretty much beneficial.
PNFP-ZDS Marie Claire A. Gaas, RND
References:
Leech, J. (2020). Benefits of drinking lemon water. Retrieved September 21, 2021, from the Medical News Today website: https://www.medicalnewstoday.com/articles/318662 [Last updated: May 14, 2020]
McDermott, A. (2019). 7 Ways Your Body Benefits from Lemon Water. Retrieved September 21, 2021, from the Healthline website: https://www.healthline.com/health/food-nutrition/benefits-of-lemon-water [Last updated: May 11, 2019]
