The Best! Lemon Water!
BDD
Lemon water is a refreshing drink that can provide vitamin C and help someone maintain hydration. However, lemon water is unlikely to add any significant nutritional benefits.
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Drinking lemon water is a common remedy that some say can enhance digestion, cleanse the body, or aid in weight loss.
This article uses scientific evidence to explore the benefits and myths about lemon water.
People can make lemon water by mixing lemon juice with water. The ideal amount of lemon juice depends on personal preference. People may drink it cold or hot.
Some people also choose to add other ingredients, such as:
- Lemon rind
- Mint leaf
- Honey
- Turmeric
Drinking lemon water in the morning has become popular for boosting energy and metabolism.
NUTRITION
Lemons are a rich source of vitamin C, a powerful antioxidant. Like other citrus fruits — including oranges, grapefruit, and limes — lemons are rich in flavonoids. These are compounds that help boost health and fight disease.
Aside from that, lemons contain few nutrients. Lemon water contains very little protein, fat, or carbohydrate, and it has only trace amounts of other vitamins and minerals, including potassium, folate, and some B vitamins.
A glass of lemon water is a healthy, low-calorie, and low-sugar drink that can increase your vitamin C intake.
Using half an orange instead of a lemon will increase the calories and sugar content almost twice, and it will provide 24% DV of vitamin C.
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The nutritive value of every glass of lemon water is contingent upon the quantity of lemon juice and additional ingredients used.
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Due to its high vitamin C levels, flavonoid content, and acidity, drinking lemon water may offer the following health benefits.
ANTIOXIDANTS AND FLAVONOIDS
Lemons have vitamin C, which is a strong antioxidant. They also have flavonoids, which are plant compounds with antioxidant and anti-inflammatory effects.
Antioxidants reduce cell damage and lower the risk of health conditions like heart disease, diabetes, obesity, and cancer.
Antioxidants do this by mopping up free radicals, which are harmful, disease-causing compounds in the body created by oxidative stress.
Chronic inflammation is connected to higher levels of oxidative stress, which can increase the chances of developing health problems like arthritis, diabetes, autoimmune diseases, and cancer.
A review from 2019 found that the antioxidants and flavonoids in citrus fruits can improve heart health and metabolic health markers, such as glucose tolerance, insulin sensitivity, and fat metabolism.
Vitamin C is also important for immune system function, wound healing, and helping the body absorb iron from foods.
THE BENEFITS OF WATER
Since lemon water is water with lemon juice, it provides all the benefits of regular water.
Drinking plenty of water can:
- Prevent dehydration, which can contribute to mood changes, constipation, and brain fog
- Help people maintain a moderate weight when replacing sugary drinks
- lubricate the joints
- Promote bodily waste extraction through urination, sweating, and bowel movements
- Protect the spinal cord and tissues in the body
- Help someone maintain a moderate temperature
MYTHS
There are many other health claims about lemon water, but most do not have any scientific evidence to support them. Research has even disproved some of them.
Below are six common myths about the health benefits of lemon water.
Lemon water aids weight loss
Lemons contain a type of fiber called pectin, which may help reduce appetite and calorie intake.
However, lemon water is basically diluted lemon juice, which leaves it with only trace amounts of pectin. In fact, the juice of a whole lemon contains less than 1 g of fiber.
There is no evidence to suggest that lemon water has more benefits for weight loss than plain water.
That said, lemon juice is naturally low in calories. Replace sugary soda with fresh lemon water to reduce calorie intake, which helps with weight management.
Lemon water alkalizes the body
The alkaline diet supporters claim that the foods we eat can affect the pH level of our body, making it more acidic or alkaline.
Some recommend that lemon water is alkalizing. However, what a person eats or drinks does not affect the acidity of their blood or body cells.
Eating alkaline foods like fruits and vegetables can be healthy, but their benefits probably don’t come from their impact on the body’s acidity levels.
Lemon water fights cancer
Some sources claim that lemon water could help prevent cancer. This is because of the alkaline diet theory and the idea that some cancer cells cannot survive in an alkaline environment.
Eating a balanced diet with a wide variety of fruits and vegetables can help to reduce the risk of cancer. However, there is currently no research that suggests lemon water will prevent or treat cancer.
Lemon water cleanses and detoxes
Water helps eliminate waste from the body through urine and healthy bowel movements. However, there is no evidence recommending that lemon water is better than plain water for this.
In fact, most claims that foods or beverages can cleanse or detoxify the organs are not grounded in scientific fact. This also encompasses the statements regarding the lemon water detox diet.
Lemon water raises IQ
Drinking water, either plain or with added lemon, can prevent dehydration, which can negatively affect someone’s focus and concentration. However, there is no scientific evidence that proposes it increases intelligence.
Lemon water is a diuretic
Water is an effective diuretic, a substance that encourages urination. However, any food that contains potassium could increase urine output. That includes virtually all fruits, vegetables, meat, and dairy products, including lemons.
Lemon water is safe to drink. However, the acid in the lemons can damage tooth enamel over time, making the teeth more prone to cavities.
Drinking acidic drinks through a straw can help protect the teeth. Rinsing the mouth out afterward may also help.
Avoid brushing your teeth immediately after drinking lemon water because the acidity of the drink can soften the enamel. People who drink lemon water in the morning may wish to brush their teeth before breakfast.
The best temperature to drink lemon water is a highly debated topic.
Some sources claim that drinking cold water helps burn extra calories. Others believe that warm water helps improve digestive health.
There is very little research to support either side, and it is unlikely that the temperature makes any meaningful difference. A person can simply choose the temperature that they prefer.
It is easy to make lemon water at home if someone wants to include it in their diet. People can use the following steps to make lemon water:
- Pour a glass of water.
- Juice either half a lemon or a whole lemon.
- Mix the lemon juice with the water.
- Add any additional ingredients, such as mint leaves, honey, or turmeric, or drink plain.
People can tweak the amount of lemon they add or the temperature of the water based on preferences.
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🟡 🔴 🔵 REMEMBER
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Lemon water is a healthy drink that keeps you hydrated and gives you vitamin C. But not all claims about its benefits are proven by science.
Eating plenty of fruits and vegetables and drinking plenty of fluids already provide sufficient nutrition. Adding lemon is unlikely to bring significant additional benefits. That said, it is a refreshing and healthful alternative to many other flavored drinks.
People can make lemon water at home by juicing a lemon and adding it to water. They can also add additional ingredients to make it more palatable, such as honey or mint.
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