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Why just drink plain water when lemon water also quenches your thirst and gives you so much more?
It seems like almost everyone is jumping onto the health and fitness bandwagon. Whenever news breakout talking about how a certain natural and organic substance can do wonders for a person’s health, everyone follows, making it a trend.
The term “superfood” has lost its novelty since many people attribute it to different things claiming to be one. But with lemon, claiming it is a superfood is an understatement. It is much more. You’d be surprised how drinking lemon water can promote good health and prevent or relieve many health conditions.
What is Lemon?
Lemon is a species of a small Asian evergreen tree. This yellow ellipsoidal fruit is used in cooking and has many other uses. The rind (zest) and pulp are also used in baking and cooking. Lemon juice contains 5% to 6% citric acid giving it a sour taste and a 2-3 pH level.
Scientific Name: Citrus x limon
History of Lemon
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The word lemon probably originated in the Middle East, where it is used as a common name for the citrus fruit.
Believed to originally be from Asia, lemon is a hybrid of citron and bitter orange (sour orange) according to studies of its genetic origin. It was back in 1st century Ancient Rome when lemon was introduced in Europe but was later cultivated in the mid-15th century. Lemon’s 1st record in written history was in the 10th century in an Arabic farming treatise. Before this time, lemon was mainly used as a decorative plant. Since then, lemon has been widely distributed in the Middle East and was introduced to America in 1493 during one of Christopher Columbus’ voyages.
Even though Vitamin C was not yet discovered in 1747, James Lind treated seafarers suffering from scurvy with lemon juice. Later on, Vitamin C became known to boost the immune system, help fight infections, and promote weight loss.
Main Active Ingredients
- Vitamin C – One lemon has 53 grams of Vitamin C and meets more than the 60% recommended daily Vitamin C allowance.
- Lemon essential oil – Taken from the rind, it makes up approximately 45% of the lemon. There are over 200 volatile and non-volatile compounds found in the lemon peel alone. Lemon oil has approximately 70% limonene and 20% of other monoterpenes.
- Potassium – Improves cardiovascular health and lower blood pressure
- Vitamin B6 – Helps convert food into usable energy
- Other plant compounds
- Citric acid
- Hesperidin
- Diosmin
- Eriocitrin
- D-Limonene
Health Benefits of Lemon Juice and Lemon Oil
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Lemon oil is not only used for its distinct aroma as aromatherapy oil, but also for its many health benefits:
- Improves mood – Studies conducted by Ohio State University revealed that test subjects exposed to the aroma of lemon oil showed improved moods and positive moods. Norepinephrine levels, the feel-good chemical neurotransmitter in the body, increased with lemon inhalation, proving that the lemon oil aroma is good for the brain. A separate study proved that the smell of lemon also improved mood, relieved anxiety, tension and fatigue compared to using water and lavender oil.
- Boosts energy and promotes alertness – The energizing lemon scent has a revitalizing effect on the body that is capable of improving brain functions, increasing mental focus, alertness, and clarity. Lemon oil also improves the mood according to a study published in The Official Journal of the International Society of Psychoneuroendocrinology. (1)
Meanwhile, both lemon water and lemon oil is good for the body in many ways:
- Antimicrobial properties – Lemon is an excellent antibacterial, antifungal, and antiviral agent. Include it in your diet to fight colds and flu and relieve GI problems. Several studies have been conducted which proved how effective lemon is against four gram negative bacteria and two gram positive bacteria. (2)
- Antioxidant and anti-inflammatory – Lemon is rich in citrus flavonoids (plant pigments with anticancer and antioxidant properties) that help prevent or slow down degenerative brain diseases.
- Astringent effects – Lemon oil is great for acne and beneficial for reducing oil production in the skin and hair.
- Colds and flu – Works both ways in addition to boosting the immune system, and lemon also helps the throat as well as the mouth’s mucous membranes
- Treats canker sores – Sterilizes and treats canker sores due to lemon’s potent antibacterial and antiviral properties
- Reduces cholesterol levels – A recent study revealed that eating lemon peel can lower cholesterol levels. Not only is lemon rich in pectin, but also because of the other active ingredients found in the peel.
- Relieves eczema – Using a lemon wrap is a great remedy for eczema.
- Lowers blood and liver cholesterol levels – A 2002 Dutch study published in the European Journal of Nutrition revealed that lemon peels are effective for reducing both blood and liver cholesterol levels. A separate research study done in 2005 by Indian researchers demonstrated the bioflavonoids in lemon have the ability to protect you from liver damage.
What’s in Lemon Water?
Essentially, lemon water is water squeezed with lemon juice in it. Contrary to popular belief, you don’t create lemon water by sticking slices of lemon in your drinking water. Squeezing the juice into the water means the nutrients from the lemon are now mixed in the water.
Why Drink Lemon Water?
Aside from adding a twist to plain old water, lemon water is full of nutrients like vitamin C, B-complex, iron, calcium, potassium, magnesium, and fiber. It has even more potassium than grapes or apples.
In addition to being loaded with nutrients, it also improves the taste of water. If you want your lemon water to look more fancy and pack some more flavor, add some lemon zest (rind) for added flavor and a boost in Vitamin C plus helpful enzymes. Best of all, it will fit your budget. You do not have to spend much to enjoy the benefits you can easily get from lemon water.
What are the Benefits of Lemon Water?
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There are many reasons why drinking lemon water is something everyone should embrace and practice in their daily lives. Check out the many benefits of lemon water:
- Lemon water is alkalizing – Even though lemon is an acidic fruit, it has an alkalizing effect on the blood and body. Our body works at its best in a high-alkaline state. Moreover, an alkaline body prevents you from developing different types of cancer since cancer cells thrive in an acidic environment. Moreover, lemon gets rid of uric acid in the joints to prevent inflammation.
- Rich source of different vitamins and minerals – It is rich in Vitamin C (antibacterial, antioxidant, and helps boost the immune system). Lemon water is also rich in other vitamins and minerals such as Vitamin B (boosts energy), riboflavin (tissue growth, repair, and development), and phosphorus, magnesium, and calcium (minerals that help strengthen bones and teeth). Also, it is rich in potassium to promote good heart health and nerve and brain function.
- Helps the liver get rid of toxins and other waste products – The main function of the liver is detoxification. On top of that, the liver also plays a major role in protein synthesis and in the production of biochemicals necessary for proper digestion. It relieves you of symptoms of indigestion like burping and bloating. The liver can’t metabolize fats efficiently if it is full of toxins. By drinking lemon water, you will increase the amount of detoxifying enzymes in the liver and help it do its job properly in addition to its antiseptic properties that help cleanse the liver of impurities. (3)
- Great for skin care – Lemon water is known for its antioxidant and anti-aging properties. It reduces the appearance of fine lines and wrinkles, minimizes blemishes and enhances your skin’s overall appearance. A body full of toxins is evident through how your skin looks. Drink lots of lemon water to help flush out harmful toxins that are not only bad for your health but for your appearance too.
- Aids in weight loss – Burn fat faster by drinking lemon water each day. The pectin in lemon can also help you fight hunger cravings. A study conducted with overweight Korean women revealed that they reduced body fat and insulin resistance after a lemon detoxification and a diet that is low in calories including a 7-day abstinence during which only drink lemon juice was consumed in this time period. (4)
- Boosts the immune system – Lemon water is rich in Vitamin C. Benefits of drinking lemon water include boosting the immune system by giving it the extra Vitamin C it needs to help you no matter how much stress you have. An immune system in excellent condition can easily fight off infections and reduce viral infections as well as frequent sore throats that go along with it, especially if you drink lemon water with honey.
- Freshens your breath – It also relieves gingivitis and toothaches, but there’s the risk of it eroding the tooth enamel since it is rich in citric acid. So, refrain from brushing your teeth right after drinking it or brush before drinking lemon water.
- Boosts energy – Once the negative-charged ions in lemon water get to the GI tract, it not only boosts energy but also reduces feelings of depression and anxiety. Even the scent of lemon can have a calming effect on the nervous system.
- Help reduce caffeine – By drinking lemon water first thing in the morning instead of your usual cup of coffee, you no longer have to deal with caffeine jitters and energy crashes later in the day.
- Prevent the formation of kidney stones – Drinking lemon water increases the urine’s citrate levels. There are studies that have proven that it can stop calcium stones from forming in the kidney.An October 2007 study conducted on rats revealed that lemon juice is effective to protect rats against urolithiasis. (5) Another study done at the University of Wisconsin found that lemon juice is helpful to prevent kidney stones from forming because of its high citric acid content. (6)
- Anticancer properties – Lemon extract inhibited the proliferation of breast cancer cells through apoptosis or cell death according to a 2011 study published in the Asian Pacific Journal of Cancer Prevention. (7)
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The Benefits of Drinking Lemon Water in the Morning
Drinking lemon water is great, but what’s even better is drinking warm lemon water in the morning to give your digestion system a kick start for the day.
Ayurvedic medicine has an influence in modern world medicine. According to this philosophy, a person must make choices for their daily routine that help build their body’s resistance to disease by jumpstarting their day and concentrating on morning rituals that align with nature’s rhythm which build both self-confidence and discipline. This is why drinking lemon water first thing in the morning is recommended to start your morning right.
The Benefits of Drinking Lemon Water before Bed
Although many experts suggest drinking warm lemon water in the morning, you can still drink it anytime of the day. You can also drink warm lemon water before bed if you suffer from constipation, frequent sore throats, sinus congestion or blotchy skin.
Drinking lemon water before bed is a remedy to help you manage these bothersome conditions without any side effects. You will wake up the following morning feeling renewed and ready to face what the new day brings.
Choosing your Lemon
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There are about three types of lemon available in the United States. Lisbon and Eureka lemons are both tart and sour. The sweeter variant is the Meyer lemon. Buy those that are organic and are fully yellow. You can extract more juice from thinner-skinned lemons. Stay away from those that are excessively hard and look dull and wrinkled.
Make your lemons stay fresher longer by storing them in sealed plastic bags rather than leaving them at room temperature.
How to make Lemon Water
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When making lemon water, use purified water rather than tap water and boil it. Prepare your lemon water using lukewarm water and not scalding hot water. Ice cold lemon water is not good since the body uses more energy to process cold water than warm water. If possible, use fresh, organic lemons and not store-bought, bottled lemon juice.
Lemon Water Recipe 1
Squeeze half a lemon in each glass and drink it first thing in the morning. Drinking warm lemon water in the morning gives you the needed energy boost for the day. For an extra kick, try adding a little cayenne pepper or some freshly grated ginger in your warm lemon water drink.
There’s another way to make your lemon water. It is something you can drink anytime of the day as a healthy and refreshing drink. Juice some lemons ahead of time and put the juice in an ice cube tray. Freeze it and pop some cubes in a glass of water when you want to drink some lemon water.
Lemon Water Recipe 2
There are other ways to enjoy your lemon water. Try some lemon water recipes like lemon water and turmeric or lemon water and honey. The recipe is below.
How much and How often to Drink it
Make lemon water using the juice of half a lemon in eight to twelve ounces of warm and filtered water, especially if you weigh 150 lbs. or less and are in good health. If you weigh more, you can juice 24 to 32 ounces of water using the entire lemon. Preferably, drink a glass of warm but not hot lemon water in the morning to help with digestion, but you can also drink it anytime of the day when you are feeling thirsty. If you drink over 12 ounces of lemon water at a time, spread it over several hours since the body can only metabolize around 12 ounces of water at any given time.
Drinking too much lemon water can speed up body detoxification, but it can cause unwanted side effects like bowel changes, headaches and/or fatigue.
If you decide to drink lemon water in the morning, drink it before brushing your teeth so that the bacteria formed overnight can protect your teeth from the lemon’s acid. You can also drink lemon water before bed to help you manage certain conditions like constipation and sinus congestion. Refrain from brushing your teeth for at least thirty minutes after drinking lemon water.
Is it Best to Drink Lemon Water Hot or Cold?
When you make your lemon water, always remember to add the lemon juice to warm or room temperature water. Drinking cold lemon water can jolt your system. As already mentioned, warm lemon water provides the most health benefits since it also allows you to enjoy the full energy boosting and enzymatic properties of lemon.
Some people like drinking hot lemon water because of its soothing effect. However, some of the enzymatic properties are destroyed by the heat. Also, drinking cold lemon water prevents enjoying the full digestive benefits of lemon. Also, your body uses more energy to process cold drinks. It is beneficial knowing all these things to get the most benefits from drinking lemon water.
Why Drink Lemon Water for Weight Loss?
Lemon is rich in pectin which is a soluble gelatinous polysaccharide found in ripe fruits and often used as a setting agent for homemade jams and jellies.
Pectin aids in weight loss by inducing a feeling of fullness. It expands once it absorbs water. Then, it distends the stomach and triggers specific stretch receptors telling your brain there’s no more room in it. Thus, it triggers a sense of satiety. Moreover, pectin slows down gastric emptying so food stays in the stomach and the small intestines longer.
Since pectin is a soluble fiber, it absorbs water and creates a viscous mass that goes undigested to your stomach and small intestines. Once it gets to the large intestine, it adds moisture to the stool and is fermented by bacteria found there.
Moreover, drinking lemon water boosts your metabolism while at the same time, it keeps you well-hydrated. For people who do not like drinking plain water, the added lemon flavor is an excellent way to enhance the water’s flavor without adding empty calories. If you suffer from bloating, the mild and natural diuretic effect from drinking lemon water reduces bloating, helping you get rid of excess water weight over time.
How to do a Lemon Water Detox
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Lemon water detoxification is popular on the Internet nowadays. People can’t get over the many health benefits you can get from simply drinking lemon water.
A study conducted among Korean women revealed that they reduced body fat and insulin resistance after following a lemon detox diet.
Water is the key factor for any detox plan to work. Since lemon water tastes better than plain water, you’d likely be gulping more of it throughout the day. Aside from lemon’s cleansing properties, the enzymes in it stimulate liver functions and help eliminate body waste. When using this to detoxify the body, drinking lemon water also curbs your appetite to help you resist cravings and make your detox plan a success.
Benefits of Drinking Lemon Water with Turmeric
Both lemon water and turmeric are great on their own, but when used together, they make an excellent detoxification combination. Lemon is rich in Vitamin C and antioxidants while turmeric is loaded with powerful properties that fight cancer and treat many other health conditions. Like lemon, turmeric is a powerful antioxidant with antiseptic and anti-inflammatory properties mainly because of the curcumin in it.
Lemon Water and Turmeric Recipe
- 200 ml warm water
- ½ teaspoon lemon juice
- ¼ to ½ teaspoon turmeric
- A drop of honey or one tablespoon agave nectar (optional)
Preparation:
- Juice the lemon in a mug or cup.
- Add turmeric.
- Add warm water.
- Stir well.
- Add some honey or agave nectar to taste (optional).
- Stir while drinking since turmeric has the tendency to settle at the bottom of the drink.
This lemon water and turmeric drink can help boost your overall health and cleanse your body of harmful toxins. Lemon is rich in potassium which boosts both energy and immunity while reducing stress levels. Best of all, drinking lemon water and turmeric will help you get healthy and glowing skin from the inside out. It reduces wrinkles and prevents premature aging when you consume a refreshing cup of lemon water and turmeric.
Benefits of Drinking Lemon Water with Honey
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Another twist to this famous drink is to mix it with honey. Again, lemon and honey have amazing health benefits on their own, but together, they have a more powerful effect.
Drink lemon water and honey each morning on an empty stomach to increase your metabolism and help you lose weight. Also, this drink is amongst the best constipation remedies. Also, drinking lemon water and honey improves digestion, improves colon functioning, boosts energy levels, acts as a diuretic, aids in cleansing the urinary tract and can give you clear and glowing skin.
Making lemon water with honey is just like the previous lemon water recipe, but minus the turmeric. Drink this soon after waking up just like your plain, warm lemon water drink. Over time, drinking lemon water and honey every day can leave you illness-free for an entire year. If you are diabetic, consider avoiding drinking this concoction and drink plain lemon water instead.
Lemon Water Precautions
Exercise caution when drinking lemon water to avoid the following:
- Lemon allergies or ulcer
- To protect teeth enamel
- Rapid and over-detoxification
- Children
Lemon Water Side Effects
Like with just about anything, too much of something can be bad for you. In this case, drinking too much lemon water can result in the following:
- Tooth erosion (We recommend using stainless steel straws)
- Heartburn
- GERD and ulcers
- Upset stomach
- Frequent urination and dehydration
- Gallbladder or kidney problems
It does not take much effort to drink warm lemon water early in the morning. Considering all the health benefits you can get from drinking a cup each day, it is worth the extra effort, and when possible, consume more natural and organic foods rather than processed ones. The same applies with lemon, Only use organically-grown lemons rather than bottled lemon juice to reap its full benefits.
Incorporating lemon water in your daily morning routine and other changes you make to live a healthy and positive life will benefit you in the long run. Only you can make a positive change in your life and give your body the care and attention it needs.
