Lemons are a source of vitamin C and antioxidants. According to USDA FoodData Central, 100 grams of lemon contains about 53 mg of vitamin C, which supports immunity and protects cells from oxidative stress. Many people drink lemon water in the morning, hoping to "detox," "lose weight," or "beautify skin." However, it is important to understand the true nature of this habit.

According to Master, Doctor Bui Thi Duyen, Deputy Head of the Nutrition Department at Military Hospital 175, the clearest benefit of morning lemon water is hydration after a long night and a small amount of vitamin C. However, one should not expect it to be a method for weight loss or "detoxification."

Currently, no reliable scientific evidence proves that lemon water can directly burn fat or cause weight loss. Any weight loss benefits primarily stem from replacing sugary drinks like soft drinks and milk tea with low-calorie lemon water. Some individuals report improved digestion from drinking lemon water due to citric acid stimulating gastric acid secretion, but this is not universally true.

According to the American Dental Association, frequent consumption of acidic beverages like lemon water can erode tooth enamel if not diluted or followed by proper oral hygiene. Additionally, for those with stomach conditions such as gastritis or reflux, drinking lemon water on an empty stomach can increase mucosal irritation, causing discomfort.

Doctor Duyen recommends drinking diluted lemon water (half a lemon with 200-300 ml of water), without adding much sugar. Using a straw or rinsing the mouth after drinking can help protect tooth enamel. Individuals with stomach conditions should be cautious.

Doctors advise drinking only diluted lemon water (half a lemon with 200-300 ml of water), without adding much sugar. Photo illustration: Bui Thuy

It is important to note that habits like eating late dinners or drinking lemon water in the morning are minor factors within an overall diet. No single food or habit can solely determine health. A balanced diet, appropriate meal timings, and a healthy lifestyle are crucial.

Instead of seeking "quick fixes," people should prioritize eating on time, aligning with their circadian rhythm. Distribute energy intake appropriately throughout the day, prioritizing daytime over nighttime. Increase intake of green vegetables and high-quality protein, while limiting sugar and processed foods.

Le Phuong