The health benefits of lemon water include relief from scurvy, sore throat, constipation, kidney stones, canker sores, and gum disorders. It also helps lower blood pressure, decrease stress, maintain healthy skin, and promote a healthy liver. It is also commonly known to aid in digestion, reduce cravings, improve satiety, and also help in preventing certain types of cancer.
Lemon Water Nutrition Facts
Lemons are a rich source of various vitamins and minerals. They contain mainly water and carbohydrates. Lemons are a very good source of vitamin C, citric acid, and smaller amounts of vitamins like thiamin, riboflavin, niacin, vitamin B-6, folate, and vitamin E. Lemons also contain various minerals such as iron, magnesium, phosphorus, calcium, potassium, and zinc, according to the USDA National Nutrient Database. With all these important nutrients present in lemons, lemon water can be a very effective beverage with many health benefits. [1]
| Serving Size : | |
|---|---|
| Nutrient | Value |
| Water [g] | 92.31 |
| Energy | 22 |
| Energy [kJ] | 91 |
| Protein [g] | 0.35 |
| Total lipid (fat) [g] | 0.24 |
| Ash [g] | 0.21 |
| Carbohydrate, by difference [g] | 6.9 |
| Fiber, total dietary [g] | 0.3 |
| Sugars, total including NLEA [g] | 2.52 |
| Sucrose [g] | 0.43 |
| Glucose (dextrose) [g] | 0.99 |
| Fructose [g] | 1.1 |
| Calcium, Ca [mg] | 6 |
| Iron, Fe [mg] | 0.08 |
| Magnesium, Mg [mg] | 6 |
| Phosphorus, P [mg] | 8 |
| Potassium, K [mg] | 103 |
| Sodium, Na [mg] | 1 |
| Zinc, Zn [mg] | 0.05 |
| Copper, Cu [mg] | 0.02 |
| Manganese, Mn [mg] | 0.01 |
| Selenium, Se [µg] | 0.1 |
| Vitamin C, total ascorbic acid [mg] | 38.7 |
| Thiamin [mg] | 0.02 |
| Riboflavin [mg] | 0.02 |
| Niacin [mg] | 0.09 |
| Pantothenic acid [mg] | 0.13 |
| Vitamin B-6 [mg] | 0.05 |
| Folate, total [µg] | 20 |
| Folate, food [µg] | 20 |
| Folate, DFE [µg] | 20 |
| Choline, total [mg] | 5.1 |
| Carotene, beta [µg] | 1 |
| Cryptoxanthin, beta [µg] | 4 |
| Vitamin A, IU [IU] | 6 |
| Lutein + zeaxanthin [µg] | 15 |
| Vitamin E (alpha-tocopherol) [mg] | 0.15 |
| Fatty acids, total saturated [g] | 0.04 |
| 10:0 [g] | 0.02 |
| 12:0 [g] | 0 |
| 14:0 [g] | 0 |
| 15:0 [g] | 0 |
| 16:0 [g] | 0.01 |
| 18:0 [g] | 0 |
| Fatty acids, total monounsaturated [g] | 0.01 |
| 14:1 [g] | 0 |
| 18:1 [g] | 0 |
| 18:1 c [g] | 0 |
| Fatty acids, total polyunsaturated [g] | 0.02 |
| 18:2 [g] | 0.01 |
| 18:2 n-6 c,c [g] | 0.01 |
| 18:3 [g] | 0.01 |
| 18:3 n-3 c,c,c (ALA) [g] | 0.01 |
| Sources include : USDA [2] | |
Who Benefits from Lemon Water?
It is beneficial for everyone except for those allergic to lemons and who have gastroesophageal reflux disease (GERD). It is recommended to be consumed by anyone trying to achieve a healthier diet and stay clear of beverages that are high in added sugars such as soda, juice, and energy drinks. Not only does lemon water hydrate the body, but it also aids various bodily processes.
Health Benefits of Lemon Water
There are many benefits of lemon water for all of us. The most common ones are listed below in detail. It is recommended to dilute the lemon with as much water as possible to avoid any irritation.
Relieves Sore Throat
Drinking warm lemon water may provide relief from a sore throat or pharyngitis.
Helps to Prevent Kidney Stones
One of the major health benefits of lemon water includes its ability to treat and prevent kidney stones. Normally, kidney stones pass out of the body without much discomfort, but sometimes they can block the urine flow and cause intense pain. Drinking lemon water helps in rehydrating the body and keeping the urine diluted. This, in turn, reduces any risk of kidney stone formation. However, in case of severe pain and discomfort from a possible kidney stone, you should speak with a doctor or your medical professional. [3]
Research shows that lemon water has an array of health benefits. Photo Credit: Shutterstock
Reduces Calorie Intake
Lemon water is a good substitute for juices or drinks that may be high in sugar. Those who intend to lose weight, lemon water helps to rehydrate and energize the body without adding excessive amounts of sugar. [4]
Improves Liver Health
Drinking lemon water may help in activating digestive enzymes present in the liver. It is recommended that you drink lemon water in the morning by itself without consuming food or other drinks. Wait 30 minutes before consuming your first meal or taking any additional supplements. [5]
Improves Digestion
The lemon juice present in lemon water promotes the production of hydrochloric acid and bile secretion, which is required for digestion. It also reduces the risk of acidity and gout. People who commonly suffer from digestive issues like abdominal cramps, bloating, burning sensations, and excessive gas should drink it regularly. Lemon water is useful for curing constipation, so drink it warm every morning and get relief from constipation for the rest of the day. [6] [7] [8]
Boosts Immune System
Lemon water is a good source of citrus bioflavonoid, vitamin C, and phytonutrients, which help improve the strength of the immune system. It also helps increase energy levels in the body due to the presence of essential vitamins and minerals. In research studies published in the American Scientific Research Journal, citrus peel oils showed strong antimicrobial activity. [9]
Relieves Rheumatism
Drinking lemon water before meals and at bedtime may also provide relief from rheumatism. [11]
Treats Scurvy
Consumption of lemon water helps in treating scurvy or a general deficiency of vitamin C. Signs of scurvy include bleeding gums, tooth loss, small red spots or rashes, bruising, fatigue, and more.
Relieves Swollen Gum Pain
Drinking lemon water may also relieve the pain associated with swollen gums. Add a pinch of salt to it for best results and make sure the lemon juice is well-diluted in water. [12]
Cancer-Fighting Potential
Drinking lemon water may also be beneficial in preventing cancer. A research study published in the Asian Pacific Journal of Cancer Prevention suggests that lemon extract, with its antitumor properties, may help in reducing the risk of breast cancer. [13]
Another study shows that a combination of garlic and lemon aqueous extract makes for an anticancer food. [14]
However, no thorough research is conducted to verify the anticancer potential of lemon water yet.
Lemon water can help your rehydrate. Photo Credit: Shutterstock
Lowers Stress & Blood Pressure
Another great benefit of lemon water is its ability to lower blood pressure while providing relief from stress and anxiety. Drinking it will also convey a sense of relaxation.
Balances pH
By drinking one glass of lemon water, you will help alkalize the whole body and balance the pH level of the body. There are many diseases and conditions linked to the acidic body state. For optimal health, it is very important for the body to maintain the alkaline state that is achieved by eating alkaline foods such as fruits, vegetables, nuts, and seeds. Lemon juice in its natural state is very acidic but once consumed and fully digested, it has been shown to have alkalizing benefits. [15]
Detoxifies the Body
Lemon water helps in cleansing your entire body by reducing the toxins in the blood. Nutrients in lemons promote the removal of waste materials as well as toxins since it acts as a natural diuretic, which stimulates an increase in urination.
Skin Care
Intake of lemon water on a daily basis can help rejuvenate the skin. Lemons are loaded with antioxidants and the well-known anti-aging properties of lemons and other antioxidant-rich foods have become increasingly popular in recent years.
How to Buy and Store Lemons?
Lemons are readily available in most local markets, and it is always good to pick fresh lemons on the market. Choose the lemons which are thin skinned and do not have a dull yellowish color or green spots. Avoid lemons which have wrinkles, or those that do not have a finely grained texture.
Lemons can be stored away from sunlight at room temperature for a few days. To keep lemons for longer periods of time, it is advisable to store them in a refrigerator before or after squeezing for fresh juice. Drinking lemon infused water with other fruits is also a great summer drink!
