19 Benefits of Lemon Water That You May Not Know About
Lemon is one of the most widely used citrus fruits in the world. It belongs to the Rutaceae family and is known as citrus Limon botanically. It is commonly used to flavor dishes and tea. Lemon peel contains several volatile oil glands in the pits. In spite of being small in size, lemon contains more health promoting nutrients than any other citrus fruits. Adding lemon water in your diet is the easiest way to obtain the benefits of this super food.
Nutritional value:
Lemon is an extremely low calorie food. A glass of lemon water contains less than 20 calories. Besides, lemon is also a good source of calcium, potassium, pectin fiber and vitamin C. It contains good levels nitric acid, potassium, magnesium, phosphorus and potassium. It also provides the body with traces of iron and vitamin A.
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 29 Kcal | 1.5% |
| Carbohydrates | 9.32 g | 7% |
| Protein | 1.10 g | 2% |
| Total Fat | 0.30 g | 1% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 2.80 g | 7% |
| Vitamins | ||
| Folates | 11 µg | 3% |
| Niacin | 0.100 mg | 1% |
| Pantothenic acid | 0.190 mg | 4% |
| Pyridoxine | 0.080 mg | 6% |
| Riboflavin | 0.020 mg | 1.5% |
| Thiamin | 0.040 mg | 3.5% |
| Vitamin C | 53 mg | 88% |
| Vitamin A | 22 IU | 1% |
| Vitamin E | 0.15 mg | 1% |
| Vitamin K | 0 µg | 0% |
| Electrolytes | ||
| Sodium | 2 mg | 0% |
| Potassium | 138 mg | 3% |
| Minerals | ||
| Calcium | 26 mg | 3% |
| Copper | 37 µg | 4% |
| Iron | 0.60 mg | 7.5% |
| Magnesium | 8 mg | 2% |
| Manganese | 0.030 mg | 1% |
| Zinc | 0.06 mg | 0.5% |
| Phyto-nutrients | ||
| Carotene-ß | 3 µg | — |
| Carotene-α | 1 µg | — |
| Crypto-xanthin-β | 20 µg | — |
| Lutein-zeaxanthin | 11 µg | — |
| Lycopene | 0 µg | — |
Benefits of lemon water:
Lemon water is a healthier alternative to fruit juice, iced tea and latte. It is calorie free and provides an array of health benefits. It is extremely popular for its therapeutic and cleansing properties. The antibacterial, antiviral and immune boosting power of lemon juice can benefit the body in plenty of ways. Read on further to know some of the interesting facts and benefits of lemon water.
1. Weight loss:
Lemon water is an excellent weight loss remedy. It contains pectin fiber, which fights the hunger cravings by creating a feeling of fullness. You are also a lot less likely to snack on junk foods if you drink lemon water regularly.
2. Digestion:
Lemon water is similar to saliva, the stomach’s digestive juice in atomic structure. It aids the digestive system by eliminating the waste products and toxins from the body. It encourages the liver to produce bile, an acid required for digestion. It also liquefies the bile and regulates its flow. Furthermore, it controls the production of unhealthy bacteria in the gut. The digestive qualities of lemon juice help to counteract indigestion symptoms like bloating, gastritis and belching. Lemon water also balances the pH levels in the body. Taking a glass of lemon water can also provide you relief from heartburn.
3. Smooth bowel movements:
Lemon contains pectin, a soluble fiber that is very beneficial for the colon health. It ensures smooth bowel movements by preventing constipation and diarrhea. The American Cancer Society has also recommended cancer patients to take lemon water to stimulate the bowel movements. Drink a glass of warm lemon water every morning for smooth movements.
4. Immune system:
Lemon is an excellent source of vitamin C, a nutrient that protects the body from immune system deficiencies. Drinking lemon water on a daily basis halts the growth and multiplication of pathogenic bacteria in the body, thereby preventing infections and diseases. Lemon water enhances the body’s ability to absorb iron, a nutrient required for blood circulation in the body. Vitamin C also increases the availability of non-heme iron.
5. Bone health:
Lemon water helps to reduce inflammation and pain of the joints by dissolving the uric acid. Pregnant women are also advised to consume lemon water, as the high calcium content will help build strong bones in the child.
6. Cold and flu:
Lemon water can also help you get rid of common cold. It contains saponins, an antioxidant that helps to keep cold and flu at bay. It also diminishes viral infections and the subsequent sore throat by loosening the phlegm. Gargle with lemon water thrice daily to cure sore throat. Ascorbic acid in lemon water supports asthma and respiratory conditions. It also reduces the symptoms of malaria, gout, rickets and tuberculosis.
7. Liver:
Our liver can make more enzymes from lemons than any other food. The citric acid content in lemon water provides energy to the liver enzyme, aiding in detoxification. It strengthens the liver enzymes when they are too diluted. It also balances calcium and oxygen levels in the liver. Lemon water decreases phlegm in the body, thereby dissolving the gallstones. Drink warm lemon water an hour before daily breakfast for best results.
8. Eye health:
A regular consumption of lemon water will also improve the health of the eyes. The high concentrations of antioxidants in lemon water prevent the retinal damage. It also protects from macular degeneration in the elderly.
9. A post workout drink:
Lemon juice provides you instant energy after entering the digestive tract. It helps to replenish the body salts after a strenuous workout session. It also aids in the production of digestive juices. Drink a glass of lemon water an hour before the workout session to keep yourself energized.
10. Fresh breath:
Lemon water is very effective in fighting gingivitis. The antiseptic qualities of lemon water act as a natural disinfectant, killing the bacteria in the mouth. The citric acid present in lemon juice erodes the tooth enamel, giving you pearly white teeth. Brush your teeth 30 minutes either before or after drinking water. Alternatively, rinsing the mouth with lemon water can also treat gingivitis. Do not get lemon juice in direct contact with the teeth as it can ruin the enamel.
11. Healthy and blemish free skin:
Lemon water enhances the beauty of the skin by rejuvenating it from within. Vitamin C is vital for healthy skin. It detoxifies the blood, thereby maintaining the skin’s radiance. Regular consumption of lemon water kills the bacteria that cause acne. The antioxidants present in lemon juice can reduce blemishes and wrinkles. You can apply lemon water topically to reduce the appearance of scars and age spots.
12. Urinary tract health:
The diuretic properties of lemon water flush out the unwanted toxins from the body by increasing the rate of urination. This allows the body to release the toxins at a faster rate, keeping the urinary tract healthy. Lemon water also changes the pH levels of the urinary tract, discouraging the proliferation of bad bacteria in the uterus.
13. Balances the pH levels:
Drinking lemon water regularly can remove the acidity in the body. Diseases attack the body only when the pH is acidic. The citric acid present in lemons does not create acidity in the body. It turns alkaline as soon as it is absorbed in the body. Lemon contains both citric and ascorbic acid, which get absorbed easily in the body, allowing the minerals in lemon alkalize the blood.
14. Improves moods:
A human body receives energy from the atoms and molecules present in the foods. A chain of reaction occurs when the positive charged ions interact with the negatively charged enzymes. Lemon contains more of negative charged ions, which provides the body with energy when it enters the digestive tract. It efficiently reduces the anxiety and depression. In fact, the mere scent of lemons has a calming effect on the nervous system. The scent can brighten the mood and clear mind of all the worries and tension. The high concentrations of potassium in lemon help to nourish the brain and nerve cells.
15. Promotes healing:
Ascorbic acid in lemon is very useful for promoting wound healing. This essential nutrient aids in the maintenance of healthy bones, cartilage and connective tissues. Consuming lemon water twice a day can aid the patient to recover from stress and injury. It calms inflammation in the body by neutralizing the effects of free radicals. It also prevents the growth of pathogenic bacteria and decomposition of the tissue in the wound.
16. Hydrate lymph system:
Warm lemon water replaces the fluids lost in the body, hydrating the immune system. Lack of water in the body can make the body sluggish and decrease the immune system. It can also lead to sleep disorders and lack of mental clarity.
17. Repairs skin:
Lemon water can also help you combat skin ageing. The antioxidant present in lemon combats the free radical damage, one of the major causes of symptoms of ageing. Vitamin C in lemon water aids the synthesis of collagen, a structural fiber. Collagen holds the skin and protects our skin tissue. It is also required in the synthesis of amino acid into collagen.
18. Cleansing:
Lemon water is highly effective in cleansing the system. The water is infused with citric acid that cleans out the calcium stones and prevents the buildup of calcium deposits in the arteries. These deposits can lead to cardiovascular diseases if left unchecked.
19. Cancer:
Liminoid glucosides, a flavonoid compound present in lemon provides anti-carcinogenic properties. The protecting effect of this compound stays much longer than most of the anti-cancer compounds. Though it cannot be claimed that lemon water can prevent cancer, there is absolutely no harm in including it in your diet.
How much should you drink?
People weighing less than 150 pounds should squeeze half lemon in one glass of warm water. People weighing more than 150 pounds should squeeze the juice of an entire lemon.
Tips:
- The water used should be lukewarm, not piping hot. Avoid drinking lemon juice with ice cold water as the body takes a lot more energy to process cold water than warm.
- Use fresh and even organic lemons. Do not try bottled lemon juice as it contains preservatives.
- Do not chew or swallow lemon seeds.
- Do not add sugar, honey or other sweeteners to lemon water, as this will negate its benefits. If you are not fond of its sharp tang, then try to gulp it down in one shot.
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