Even the smallest changes in your routine can have a big impact on your health. Take starting your day with lemon water, for instance. Here are the benefits of drinking lemon water.
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Benefits Of Drinking Lemon Water
Support Heart Health
Lemons are a good source of vitamin C. One lemon provides about 31 mg of vitamin C, which is 51% of the reference daily intake (RDI). Research shows that eating fruits and vegetables rich in vitamin C reduces your risk of heart disease and stroke.
However, it’s not only the vitamin C that is thought to be good for your heart. The fiber and plant compounds in lemons could also significantly lower some risk factors for heart disease. For instance, one study revealed that eating 24 grams of citrus fiber extract daily for a month reduced total blood cholesterol levels. Plant compounds found in lemons — namely hesperidin and diosmin — have also been found to lower cholesterol.
Help Control Weight
Lemons are often promoted as a weight loss food, and there are a few theories as to why this is. One common theory is that the soluble pectin fiber in them expands in your stomach, helping you feel full for longer. That said, not many people eat lemons whole. And because lemon juice contains no pectin, lemon juice drinks will not promote fullness in the same way.
Another theory suggests that drinking hot water with lemon will help you lose weight. However, drinking water is known to temporarily increase the number of calories you burn, so it may be the water itself that is helping with weight loss – not the lemon. Other theories suggest that the plant compounds in lemons may aid weight loss.
Research shows that plant compounds in lemon extracts may help prevent or reduce weight gain in a number of ways. In one study, mice on a fattening diet were given lemon polyphenols extracted from the peel. They gained less weight and body fat than other mice.
Lowering stroke risk
According to a 2012 study, the flavonoids in citrus fruits may help lower the risk of ischemic stroke in women.
A study of data from nearly 70,000 women over 14 years showed that those who ate the most citrus fruits had a 19% lower risk of ischemic stroke than women who consumed the least.
Ischemic stroke is the most common type of stroke. It can happen when a blood clot blocks the flow of blood to the brain.
A 2019 population study showed that long term, regular consumption of foods that contain flavonoids might help protect against cancer and cardiovascular disease. However, the study indicated that people who smoked or consumed a lot of alcohol were less likely to benefit.
Blood pressure
One 2014 study found that women in Japan who walked regularly and consumed lemon every day had lower blood pressure than those who did not.
More research is needed to identify the role of lemon in this improvement and to discover whether consuming lemon can help reduce blood pressure since walking daily can also lower blood pressure.
Cancer prevention
Lemons and lemon juice are an excellent source of the antioxidant vitamin C.
Antioxidants may help prevent free radicals from causing cell damage that can lead to cancer. However, exactly how antioxidants can help prevent cancer remains unclear.
Aids in digestion
Acid helps break down food. That’s why there’s so much of it in our stomachs. The acid in lemons may be especially helpful in supplementing stomach acid levels, which tend to decline as we age.
Helps you stay hydrated
Most of us don’t drink enough water. A daily lemon water habit is an easy way to get your day off on the right foot. How do you know if you’re drinking enough? Your urine is almost clear.
Provides a potassium boost
Your body can’t function without potassium. It’s necessary for nerve-muscle communication, transporting nutrients and waste and blood pressure regulation. Fruits and vegetables are important sources of potassium.
Helps prevent kidney stones
Lemon water helps prevent painful stones in those deficient in urinary citrate (a form of citric acid). More importantly, increased fluids help prevent dehydration — a common cause of kidney stones.
Freshen your breath
It helps relieve toothaches and gingivitis. The citric acid can erode tooth enamel, either hold off on brushing your teeth after drinking lemon water or brush your teeth before drinking it.
