A glass of juice squeezed from 48 g of lemon contains:
10,6 calories
21% of the daily value (DV) for vitamin C
2% for folate
1% for potassium
1% for vitamin B1
1% for vitamin B5
0,5% for vitamin B2
Regular consumption of lemon water offers several health benefits.
Staying adequately hydrated is crucial for overall health. Adults should drink 1,8-2 liters of water daily to prevent dehydration. Symptoms of dehydration include: fatigue, excessive thirst, dry skin and lips, headaches, heart palpitations, overheating, and constipation. Adding lemon juice to water provides a healthy and flavorful alternative to plain water, helping ensure sufficient hydration.
Lemons, like other citrus fruits, are rich in vitamin C, a powerful antioxidant. This nutrient protects cells from free radicals, which are molecules that cause inflammation and can lead to various diseases. Vitamin C also plays a role in: collagen and L-carnitine synthesis, protein metabolism, regeneration of other antioxidants, slowing the progression of some cancers and cardiovascular diseases, iron absorption, and hormone production. Insufficient vitamin C intake can increase infection risk, cause dry mouth, skin, and eyes, lead to fatigue, insomnia, and tooth loss.
Lemon water can aid weight loss by increasing fluid intake, which promotes a feeling of fullness. This beverage also supports hydration and boosts metabolism. Being low in calories, it serves as a healthy and flavorful substitute for high-calorie drinks, contributing to weight management and overall health.
Lemon water offers a natural, healthy alternative to quench thirst and sweet cravings. According to the U.S. Centers for Disease Control and Prevention (CDC), sugary drinks like juices, sodas, sports drinks, and energy drinks are major sources of added sugars. These sugars are often used for preservation, texture, viscosity, and color, making beverages more palatable. Added sugar intake should remain below 10% of total daily calories. Regular consumption of sugary drinks increases the risk of: weight gain, obesity, type 2 diabetes, heart disease, kidney disease, liver disease, tooth decay, and gout.
The citric acid in lemon water can prevent kidney stones by increasing urine volume and pH, creating an environment less favorable for stone formation. Individuals with a history of kidney stones may mix 113 ml of lemon juice with water as a dietary supplement alongside other medications to prevent recurrence. Citrate, a component of citric acid, can reduce urine acidity and may even help break down small stones.
Drinking lemon water before meals can enhance digestion. The citric acid in lemon water boosts stomach acid secretion, which helps break down and digest food. However, individuals with stomach issues should exercise caution when consuming lemon water on an empty stomach.
To prepare lemon water, squeeze half a lemon into 230 ml of warm or cold water. You can enjoy this healthy drink as is, or enhance its flavor by adding: a few mint sprigs, a teaspoon of maple syrup or raw honey, a slice of fresh ginger or cucumber, a pinch of cinnamon, or a dash of turmeric powder. Start your morning with a warm glass of lemon water and keep a prepared pitcher in the refrigerator to sip throughout the day.
While lemon water is generally safe to drink, there are potential side effects. The citric acid in lemons and lemon juice can erode tooth enamel over time. To minimize this risk, drink lemon water through a straw and rinse your mouth with plain water afterward. Citrus fruits can also increase stomach acid production, potentially causing heartburn in some individuals.
Bao Bao (Source: Healthline)
