It’s little wonder that a cup of lemon water in the morning is a common alternative to coffee and a popular elixir in the wellness world. Lemons have a ton of proven nutritional properties, including lots of vitamin C, antioxidants, and natural acids that support the body and strengthen the immune system.
However, proponents of lemon water also say it’s detoxifying, hydrating, and helpful for stimulating digestion. Some even say that it can boost metabolism and provide a long-lasting boost of energy. But does lemon water actually live up to all these claims? Can you drink too much? And, what actually happens in the body when you drink lemon water every day?
The truth about lemon water
According to the research, many of the claims about lemon water are somewhat true. Lemon juice stimulates bile production, which in turn activates digestion and supports fat processing. In addition, the antioxidants and secondary plant compounds in lemons support the natural cleansing processes of the liver and the kidneys. (More on that below.)
Still, there is one problem with adding lemon to heated water: the citrus fruit loses most of its vitamin C when it reaches temperatures above 140 degrees Fahrenheit. So, if you’re drinking lemon water in the morning, avoid using just-boiled water. Instead, let the water cool before adding the lemon and aim to drink it warm or lukewarm.
Another thing to consider is lemons’ innate acidity: It can damage teeth and irritate the stomach, especially for those prone to heartburn or acid reflux.
The benefits of lemons
All citrus fruits are antioxidant wonders, and that’s true for lemons, too. Numerous studies confirm that lemons are rich in plant compounds that protect cells from the oxidative stress associated with cardiovascular disease, chronic kidney failure, certain cancers, and chronic obstructive pulmonary disease (COPD).
Daily consumption of lemons can also improve nutrient absorption, thanks to the ability of citric acid to bind to plant-based iron, making it more readily available to the body. A splash of lemon over salad or avocado toast can increase iron absorption many times over—an underestimated effect, especially for vegetarians.
Of course, lemon also have a well-known antibacterial effect: Lemon juice can inhibit bacteria in the mouth, freshen breath, and neutralizes odors. It is also mild enough to leave oral flora intact— as long as it is diluted and consumed in moderation.
Lemons also benefit the kidneys. In fact, studies show that lemons can even help prevent kidney stones, which are caused when minerals become clumped together in the kidneys. According to studies, lemon citric acid binds to excess calcium in the urine before it can form solid deposits. Citric acid also prevents tiny calcium oxalate crystals from clumping together and growing into larger, painful stones.
The beauty of lemons
Just as the body benefits from lemons, so does the skin: Vitamin C plays a crucial role in collagen production, the structural protein that keeps skin firm, smooth, and elastic. In fact, without vitamin C, the body cannot produce stable collagen.
In addition, vitamin C helps strengthen vascular tissue and supports microcirculation, another important contributor to a vibrant complexion. Furthermore, vitamin C protects skin cells from free radicals caused by stress, UV radiation, or environmental toxins.
The scent of a freshly cut lemon can have a positive effect on your outlook, too—which, let’s face it, is also key for looking your best. Research has found that the essential oil of lemon has a measurable effect on anxiety: In one study, subjects showed a noticeably uplifted mood and increased activity of the nervous system after inhaling the scent of lemon, a sign that the body is entering a wakeful but relaxed state.
Don’t skip the peel
Perhaps the most underestimated component of the lemon, however, is its peel and the white layer underneath, which is officially called the mesocarp, albedo, or pith. This part is often considered a bitter throw-away, but it too is full of flavonoids that act as powerful anti-inflammatory antioxidants. Similarly, the essential oils within the lemon peel should not to be underestimated. They’ve been shown to support liver function, stimulate the metabolism, and have a mild antibacterial effect.
In other words, save those peels and use them creatively. For example, finely grated into a flavorful zest over veggies, pasta, or meat; or sliced into strips and added to water.
Just one thing to note: It’s important to use organic lemons, as conventionally grown ones are often coated with wax.
Can you consume too many lemons?
Using half a lemon in a cup of morning lemon water is common practice. But do you need that much lemon to truly reap the health benefits?
On average, one lemon contains around 50 milligrams of vitamin C, which is about half the amount in a large orange. This alone covers almost half of your daily requirement. So, if you consume two lemons’ worth of juice a day—whether in the form of warm lemon water or mixed into salad dressing—you will consume around 100 milligrams of vitamin C, more than meeting the daily requirement.
However, it’s probably best not to consume much more than that. In order to protect your teeth and stomach, stick to no more than three lemons a day. And, always dilute your lemon juice with water. If you want to be extra careful, you can also try drinking your lemon water through a straw to save your tooth enamel.
Lemons are best enjoyed fresh
While the juice from the yellow plastic bottle may seem like a convenient alternative, it has little in common with the fresh fruit—at least biochemically speaking. Pasteurization destroys heat-sensitive ingredients like vitamin C and degrades enzymes.
To help fresh lemons retain their aroma and vitamin C content for as long as possible, it’s best to store them in the vegetable drawer of your refrigerator. You can also freeze them in slices or juiced into ice cubes.
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