Some people start their day with lemon water instead of coffee or tea. Lemon is certainly delicious, but does adding it to water make you healthier?
Lemons give your immune system a boost – they're packed with nutrients including vitamin C, B vitamins, calcium, iron, magnesium, potassium, and fiber. The vitamin C in lemons can help relieve stress and fight viral infections and sore throats. Potassium is beneficial for heart health, as well as brain and nerve function.
Here are some ways your body can benefit from lemon water.
1. Enhances hydration
According to the Food and Nutrition Board, general guidelines state that women should consume at least 91 ounces of water per day and men should consume at least 125 ounces. This includes water from food and drinks.
Water is the best drink for hydration, but some people don't like the taste of it on its own. Adding lemon enhances the flavor of water, which may help you drink more.
2. It is a good source of vitamin C.
Citrus fruits like lemons are high in vitamin C, a primary antioxidant that helps protect cells from damaging free radicals. You may have heard that vitamin C may help prevent or shorten the duration of colds in some people, but studies are conflicting.
Vitamin C may reduce the risk of cardiovascular disease and stroke and lower blood pressure.
While lemons don't top the list of citrus fruits high in vitamin C, they are still a good source. According to the USDA's 2019 Food and Nutrition Information Guide, the juice of one lemon provides about 18.6 milligrams of vitamin C. The recommended daily intake for adults is 65 to 90 milligrams.
4. Improves the quality of your skin
The vitamin C in lemons may help reduce wrinkles and dry skin caused by aging and sun damage. Exactly how water improves skin is controversial, but one thing is certain: When your skin loses moisture, it becomes dry and prone to wrinkles. A 2016 laboratory study showed that a citrus drink helped prevent the development of wrinkles in hairless mice.
5- It helps digestion.
Some people drink lemon water as a daily morning laxative to help prevent constipation. Drinking warm or hot lemon water upon waking may help move your digestive system along.
- How to make lemon water
In order to reap any health benefits from lemon water, you need to drink it consistently, and you need more than just one lemon wedge in your glass.
When making lemon water, always use fresh lemons rather than artificial lemons from a bottle.
To make lemon water, squeeze half a lemon into 8 ounces of warm or cold water. To make the drink as healthy as possible, use filtered water and organic lemons.
Add more flavor or a healthy boost to your lemon water by adding:
- a few sprigs of mint
- 1 teaspoon maple syrup or raw honey
- a slice of fresh ginger
- a dash of cinnamon
- a pinch of turmeric
You can also add slices of other fresh citrus fruits, such as oranges or cucumber slices. Always wash produce thoroughly before cutting and using it.