5 Benefits of Lemon Water That Experts Highly Recommend

Numerous individuals hold the belief that consuming lemon-infused water aids in weight reduction. However, what are the actual health benefits of this practice? A nutritionist provides insights.

5 Benefits of Lemon Water That Experts Highly Recommend

“Start your day with a glass of lukewarm lemon water” – this weight loss tip has become so ubiquitous that we’ve all lost count of how many times we’ve heard it. Many people indeed follow this routine religiously, gulping down lemon water first thing in the morning. Even some restaurants offer it as an alternative to regular water, often enhanced with cucumber slices and mint leaves for added freshness. Advocates of lemon water tout its numerous benefits, swearing by its ability to aid in weight loss and improve overall health. But does it really deliver on these promises? To shed light on this topic, Onlymyhealth reached out to Rakshita Mehra, a nutritionist and the founder of Nutrishala.

Benefits of Lemon Water

Benefits of Lemon Water

Lemon water combines the health-enhancing properties of both lemon and water.

1. Excellent Hydration Option

First and foremost, lemon water serves as an excellent source of hydration. While hydration can be achieved through regular water as well, some individuals find its taste unappealing,” notes Rakshita. Therefore, lemon water presents a palatable alternative. Simply prepare a glass of water—whether cold, lukewarm, or at room temperature—and squeeze in about half a lemon. Voila! You have a refreshing glass of lemon water. It’s important to remember that since our bodies are composed of 60-70% water, maintaining proper hydration is crucial. The general recommendation is to consume two to three liters of water per day.

2. Provides a Boost of Vitamin C

Lemons are rich in vitamin C, with approximately 18.6 milligrams of vitamin C in the juice of one lemon. This citrusy punch provides a significant portion of the recommended daily intake of vitamin C, which ranges from 65 to 90 milligrams for adults.

  • Vitamin C plays a crucial role in boosting immunity, helping to defend against various diseases, including COVID-19, particularly vital for individuals with compromised immune systems. Additionally, lemon is a potent source of antioxidants, which combat free radicals in the body, thereby mitigating oxidative stress and inflammation.
  • Consuming vitamin C-rich foods like lemon can also prevent scurvy, a condition resulting from vitamin C deficiency. Scurvy can lead to symptoms such as anemia, weakness, limb pain, and even mouth ulcers and tooth loss.
  • Moreover, vitamin C is associated with a reduced risk of serious health conditions like stroke, hypertension, and heart disease, as supported by leading health sources.

3. Benefits Skin Health

Lemons are packed with antioxidants, as mentioned earlier, which not only combat oxidative stress and inflammation but also promote skin health. “It gives your skin that radiant glow,” Rakshita affirms. Therefore, a convenient way to nourish your skin is by carrying lemon water with you when you’re on the go. This not only ensures hydration but also delivers a dose of antioxidants, both of which contribute to healthy, glowing skin.

4. Aids Digestion

Aids Digestion

A common practice among many is to consume lemon water immediately after a meal, as it aids in digestion. Some individuals prefer to drink it in the morning to alleviate constipation. Overall, lemon water is beneficial for gut health and thus deserves a place in your daily diet. A helpful tip: Enhance its digestive properties by adding a pinch of kala namak or Himalayan pink salt.

5. Weight Loss

The burning question remains: does lemon water truly aid in weight loss, as often claimed? “This beverage alone won’t facilitate weight loss,” asserts Rakshita, emphasizing the crucial roles of diet and exercise. However, for those who prefer not to start their day with plain water, lemon water is a viable alternative. While it may not directly contribute to weight loss, it can induce a feeling of fullness, potentially leading to reduced calorie intake. “Lemon water may not be a weight loss solution on its own, but it can complement your weight loss efforts,” Rakshita clarifies.

Regarding water temperature, many advocate for lukewarm water. But does temperature impact its benefits? “No,” states the nutritionist, noting that water is water regardless of temperature. Rakshita points out that the choice between lukewarm and cold water is subjective, with no scientific evidence supporting the superiority of one over the other. Whether one prefers lukewarm water during colder months or not is a matter of personal preference, Rakshita concludes, emphasizing the lack of scientific backing for claims regarding the specific benefits of lukewarm water over regular water.

Potential Drawbacks of Lemon Water

As with anything, excessive consumption of lemon water can have adverse health effects. There’s a recommended dietary allowance for vitamin C that should not be exceeded. Contrary to aiding digestion, consuming too much lemon water can actually disrupt it, potentially leading to diarrhea, according to Rakshita. Therefore, it’s crucial to practice moderation and portion control. Rakshita suggests that one glass of lemon water per day is sufficient to enjoy its benefits without risking negative impacts on health.

Recipes for Lemon Water

While preparing classic lemon water is incredibly simple—just squeeze a lemon into water—there are various other ingredients you can incorporate to elevate both the taste and health benefits:

  • Add a pinch of Himalayan pink salt and some mint leaves for a refreshing twist.
  • Enhance its sweetness with a teaspoon of honey.
  • Boost its health benefits by adding a pinch of cinnamon.
  • Incorporate turmeric for added immune support.
  • During colder months, add some ginger for its warming properties.

As you can see, lemon water offers a plethora of health benefits, ranging from improved digestion and immunity to healthier skin. However, it’s important not to overconsume and to drink in moderation. Additionally, experimenting with different ingredients can not only enhance the flavor but also amplify its health benefits. Consider incorporating a glass of lemon water into your daily routine to experience its remarkable health benefits firsthand.