What Are the Benefits of Lemon Water?

Lemon water has been promoted by celebrities like actress Gwyneth Paltrow and supermodel Gisele Bündchen due to its supposed positive effects. However, health professionals and practitioners haven’t been too quick to back up these claims, with some nutritionists saying that lemon water isn’t directly responsible for some of the purported effects, like weight loss, for example. Nevertheless, drinking this beverage may still offer numerous health benefits due to the antioxidants and nutrients that lemon offers. Some of the possible health benefits of lemon water include getting an immune system boost, improved liver function and better blood pressure management. Many people have actually made it a point to make lemon water their first drink of the day. If you’re looking for more information about lemon water or you want to learn how to make your own, continue reading this article. What Is Lemon Water? Lemon is a citrus fruit well-known for its extremely sour taste, which is mainly due to the high percentage of citric acid found in its juice. But aside from citric acid, lemon juice contains other beneficial compounds and nutrients, such as vitamin C, potassium and folate. But what is lemon water? The simplest description is that it’s a mixture of lemon juice and water. The water’s temperature is a matter of personal preference, as it can be prepared either hot or cold. In some cases, people might add a few other ingredients to improve its taste, such as cucumber slices, a few mint leaves or even chia seeds. However, a 2015 study claims that warm lemon water might be a better choice, especially if you drink it in the morning. This belief is backed by Ayurvedic medicine, with warm water believed to promote intestinal tightening, making bowel movements easier. Three Potential Health Benefits of Lemon Water Aside from the belief that lemon water may help detoxify the body, this beverage may offer other benefits: •May support immune function — Lemon and other citrus fruits are good sources of vitamin C, an important antioxidant that has a direct effect on stopping free radical damage. This vitamin is also responsible for immune system protection, allergy alleviation and infection mitigation. The juice of one lemon contains about 18.6 grams of vitamin C. •May improve blood pressure control — In a 2014 study, researchers linked daily lemon intake to better blood pressure regulation in conjunction with walking. While the mechanism is not clear, it may be linked to the citric acid in lemon and its effect on the improvement of calcium and magnesium absorption. •May help improve liver function — Because of the antioxidant properties of lemon juice, drinking lemon water may have hepatoprotective properties. This conclusion comes primarily from animal studies, with no clear indication that this is also applicable to humans. One study in 2017 that was published in the journal Biomed Research International, where mice were given doses of lemon juice to treat alcohol-induced liver damage. Can Lemon Water Help You Lose Weight? Lemon water is good for maintaining hydration, providing vitamins and minerals, and it’s said to even assist in weight loss, to some extent. Though it’s still unclear exactly how lemon water might contribute to weight loss, studies show that it may impact weight regulation. In a 2016 study from the International Journal of Nursing Research and Practice, overweight students were asked to drink warm lemon water for three weeks. After the period was up, the students showed weight loss ranging from 1 to 4 kilograms and decreased waist circumference. The weight loss process may also be attributed to the general effects of drinking instead of this specific beverage. Lemon water contains as little as 6 calories per glass, making it a suitable alternative for flavored drinks that are usually loaded with sugar. In addition, drinking water before or during meals promotes satiety, thus curbing increased food intake. Drinking adequate water has also been associated with increased rates of metabolism, as proper hydration may stimulate the mitochondria in the cells for better energy expenditure. A 2003 study from the Journal of Clinical Endocrinology and Metabolism linked drinking water to thermogenesis. The study showed that people who drank about 500 milliliters of water boosted their metabolism by about 30 percent for about 30 to 40 minutes. Even though drinking lemon water is good for you, it should not be the only move you employ for maintaining a healthy weight. There are numerous factors that you should consider when you plan on detoxifying your body or improving your weight management, including improving your sleep, diet and following a healthy exercise routine. Drinking lemon water should only be a complementary strategy, as it is not a magic bullet that will solve all your problems. What Is a Lemon Water Detox? Detoxification usually refers to the removal of the toxic buildup in your body. While it is a natural process usually carried out by the liver, there are numerous supportive detox techniques that may promote better elimination of toxic substances. This will not only help your body achieve a purer state, but it may also help improve numerous body processes. One proposed type of detoxification is the lemon water detox, which consists of halting solid food consumption and substituting it with lemon water alone. This is an altered version of water fast, where people only consume water for a few days. It’s been observed to trigger an anti-aging mode in your cells and jumpstart the system to improve insulin sensitivity. While going on a liquid-only detox plan may be helpful in promoting better energy expenditure and allocation, this largely varies from person to person. If you’re pregnant, you should not consider detoxing at all, as this may impede your ability to provide nutrients for your unborn child. In addition, if you suffer from other serious illnesses, it is best that you seek the advice of a health practitioner before proceeding with any form of detox. What Does Lemon Water Actually Do? The mechanism by which lemon water works is mostly through its citric acid and vitamin C content. Claims on its effect on mood and immune function are rooted in the effects of these components on the human body. As an example, lemon water was found to be effective in uplifting your mood, especially when you’re deficient in vitamin C. A 2011 study from the journal Nutrition showed that vitamin C-deficient patients had a higher risk of suffering from mood disturbances and that supplementing concentrations of vitamin C helped improve their mood states by up to 34 percent. In a 2014 study from the International Journal of Vitamin and Nutrition Research, researchers found that patients with vitamin C depletion were more at risk of suffering from depression symptoms than people with higher concentrations of vitamin C in their bodies. Lemon water also has a positive effect on the immune system due to its D-limonene and hesperidin content. A 2012 study from the journal of Cellular Immunology shows that D-limonene possesses immunomodulatory capabilities, specifically the upregulation of CD25, CD69 and CD40L, which are important proteins found in the T-cells. As for hesperidin, a study from Mediators of Inflammation showed that this component of lemon juice inhibits inflammation and reactive oxygen species (ROS) production. How to Make Your Own Lemon Water Making your own glass or jug of lemon water is very simple. If this is the first time that you’re making a batch, here’s a recipe you can try from Better Homes & Gardens: Ingredients: 4 lemons 1 1/2 cups fresh mint leaves 6 to 8 cups water 6 to 8 cups ice cubes Procedures: 1. Carefully rub the mint leaves between that palms of your hands to bruise the leaves. 2. Add the lemon slices and mint leaves in a large pitcher. 3. Pour the water in. Cover for 1 to 8 hours. 4. Strain the mixture, removing the leftover herbs. 5. Divide the lemon slices and add fresh mint before drinking. Possible Side Effects of Lemon Water While lemon water offers multiple health benefits, it’s also important to moderate your intake. Failing to properly dilute lemon juice in the water might harm your oral cavity and the upper digestive tract because of the high levels of citric acid. Some of the side effects that lemon water can trigger are: •Eroded tooth enamel — Diluting the lemon juice in enough water is crucial when drinking lemon water. This will help water down the acidity of the juice, minimizing its effects on the delicate surface of your mouth and the protective layer of your teeth. Aside from diluting the lemon juice, you can also opt to use reusable nonplastic straws to prevent the juice from coming into contact with your teeth. •Canker sores — While eating citrus fruits does not cause canker sores, it heightens your risk of damaging the delicate inner membrane of your mouth. This increases the possibility of a canker sore developing. •Heartburn — While accounts on this side effect of lemon largely vary, the acidity of lemon water may trigger heartburn or acid reflux. Conversely, some note that lemon juice may also relieve heartburn as it becomes alkaline once it passes into the stomach. *If you have any questions about diet, exercise or nutritional supplements that can help improve your overall health; ask one of the doctors at our office. Source: mercola.com, 5/19/19.