Have you ever heard of the benefits of water and lemon? This simple drink, made with water and lemon juice, has become a favorite beverage for many health-conscious people. But why is this drink being talked about? What are its real benefits? This is what we will discover together in this article.
Nutritional benefits of lemon water
Lemon water is more than just a refreshing drink. It is also rich in essential nutrients. A cup of water contains Lemon juice 48 grams compressed contains:
- 10.6 calories
- 18.6 milligrams (mg) of vitamin C, or 21% of the recommended daily value (RDV);
- 9.6 micrograms (mcg) of folic acid, or 2% of the RQV;
- 49.4 mg of potassium, or 1% of the VQR;
- 0.038 mg iron, or less than 1% of the VQR;
- 0.01 mg Vitamin B-1, or 1% of VQR;
- 0.01 mg of vitamin B2, or 1% of VQR;
- 0.06 mg of vitamin B-5, or 1% of the RQV.
These nutrients are essential for the proper functioning of our bodies. For example, vitamin C is an antioxidant that protects our cells from damage and helps repair injuries. Potassium is essential for communication between nerves and muscles, transporting nutrients and waste, and regulating blood pressure.
Benefits of lemon water
Lemon water is a drink that, as its name suggests, is obtained by mixing water with lemon juice. It can be eaten hot or cold, and is often taken in the morning on an empty stomach. But what are the benefits of this drink?
- Helps in the digestion process : Drinking water with lemon, especially in the morning on an empty stomach, can promote digestive regularity. In fact, the citric acid in lemon can stimulate the secretion of stomach acid, a fluid produced in the stomach that helps break down and digest food. Additionally, one study suggested that regular consumption of a drink rich in lemon polyphenols can delay age-related changes in the digestive system, including changes in the balance of beneficial gut flora.
- Moisturizing : Hydration is essential for our health. It plays a crucial role in the functioning of the body, especially in the process of digestion, eliminating waste, and maintaining body temperature. Lemon water, in addition to being delicious, can help you meet your recommended daily water intake. In fact, adding lemon to your water can make drinking it more enjoyable, encouraging you to increase your water intake.
- Lose weight Replacing orange juice or latte in the morning with lemon water can have a big impact on your weight. This is because lemon water is low in calories and can help you feel full, which may reduce overall calories and promote weight loss.
- Prevent oxidation Lemon contains plant nutrients that protect the body from diseases. These phytonutrients have powerful antioxidant properties, preventing cell damage caused by oxidation.
- Take vitamin C Lemon is an excellent source of vitamin C, which is a powerful antioxidant that protects our cells from damage caused by free radicals. Vitamin C also plays an important role in the production of collagen, an essential protein for the health of our skin. Additionally, vitamin C can help strengthen our immune system, absorb iron, and produce hormones.
- Boost potassium Potassium is necessary for the proper functioning of the body. It is necessary for communication between nerves and muscles, transporting nutrients and waste, and regulating blood pressure.
- Skin ally : Vitamin C present in lemon water can help improve the condition of our skin. In fact, this vitamin is known to help the body produce collagen, a protein that contributes to the firmness and elasticity of the skin. In addition, some compounds in lemons, such as flavonoids, have antioxidant properties that may help prevent skin damage caused by free radicals.
- Prevention of kidney stones : The citric acid found in lemons can help prevent the formation of kidney stones. This is because citric acid has the ability to make urine less acidic, which can help prevent the formation of certain types of kidney stones. Additionally, adequate hydration is essential to prevent kidney stones, and lemon water can help you meet your hydration needs.
How to prepare water with lemon?
Preparing lemon water is simple. Simply squeeze half a lemon into a cup of water. You can add other ingredients to increase the flavor or health benefits, such as a few sprigs of mint, a teaspoon of maple syrup or raw honey, a slice of fresh ginger, a pinch of cinnamon or a pinch of turmeric. You can also add slices of other fresh fruit, such as lemon, lime, orange, or cucumber slices. Don't forget to wash it well before cutting it.
Another helpful tip is to make lemon ice cubes. Simply squeeze fresh lemon juice into ice cube trays and freeze. You can then add a few cubes to a cup of cold or hot water as needed.
When to drink lemon water?
It is recommended to drink water with lemon in the morning on an empty stomach, before eating breakfast. This helps stimulate the digestive system and take full advantage of the benefits of this drink. However, you can also drink lemon water throughout the day. To do this, prepare a pitcher of lemon water and store it in the refrigerator. You can drink it regularly throughout the day. Here are some suggestions:
- Start your day with lemon water : Many people like to start their day with a cup of hot water with lemon. It's a great way to wake up and start your day right.
- Drink water with lemon before meals Drinking a glass of water with lemon before meals can help stimulate digestion and may help you feel full, which may help you eat smaller amounts.
- Replace sugary drinks with lemon water : If you are used to drinking sugary drinks such as soda or fruit juice, try replacing them with lemon water. This is a great way to reduce your sugar intake while enjoying the benefits of lemon water.
- Add lemon water to your recipes : You can also add lemon water to your recipes. For example, you can use it to make a homemade salad dressing, to marinate chicken or fish, or to add a touch of lemon to soups and stews.
- Drink lemon water after training : Lemon water is a great post-workout recovery drink. It helps you rehydrate and the lemon adds a refreshing flavour.
Precautions to be taken
Although lemon water is generally safe for most people, there are some precautions you should take. First, lemons contain citric acid, which can erode tooth enamel in the long term. To reduce this risk, it is recommended to drink lemon water through a straw and rinse your mouth with clean water afterwards. Additionally, citrus fruits like lemon are known to increase stomach acid production, which may cause heartburn in some people.
What to remember
Lemon water is a simple and refreshing drink that offers many health benefits. Whether you're looking to improve digestion, lose weight, or simply add more vitamin C to your diet, lemon water can be a great option. However, as with anything, it is important to consume lemon water in moderation and consider potential side effects.
8 health benefits and when to drink it