Perhaps you’ve heard it’s healthy, but you’re unsure if there’s any truth to the rumor. Or perhaps you already drink lemon water and are curious to know if it has any positive effects on your health. The quick response is yes: Lemons have a lot of vitamin C since they are citrus fruits, according to board-certified renal nutrition specialist Melissa Ann Prest, D.C.N., M.S., R.D.N. “Drinking water with an ounce of lemon juice can supply 13% of your recommended daily intake of vitamin C. Additionally, it contains trace levels of folate, thiamin, potassium, and vitamin B6.
Of course, one of the advantages of drinking lemon water is that it keeps you hydrated, which is crucial for good health in general. Prest states that it is a good habit “if drinking more water that has been flavored with lemon juice helps you meet your daily fluid goals.” Prest advises that you should do anything that would make you drink more water: “Try adding in limes and lemons, mint and cucumber, or berries to enhance the flavor of water and encourage positive drinking habits.”
According to Laura Neville, N.D., a naturopathic doctor located in Portland, OR, some of the overhyped advantages of drinking lemon water especially lacks scientific support, while others are true. Let’s explore seven possible advantages of sipping a refreshing cup of lemon water, as well as several other ways to enjoy the tangy sweetness of that vividly yellow burst of vitamin C.
Benefits of Drinking Lemon Water
1. It stabilizes your appetite
According to Neville, lemon water’s blood-sugar-regulating pectin (a form of soluble fiber) and moisturizing magic can reduce hunger surges. After eating, if you still feel like snacking, combine 1 cup of warm water with 1/2 a lemon juice, a sprinkle of lemon zest, and perhaps a drop of honey.
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2. It revs up your energy
Lemons’ energizing properties come from two different vitamin kinds. Their vitamin C boosts iron absorption, which is beneficial because too little iron might make you tired. According to Neville, lemons’ B vitamins help with energy generation as well. Try mixing one lemon that has been cut into slices (including the peel; add some water if necessary), then freeze it in ice cube trays. Toss into the water for a fast pick-me-up or into a smoothie with kale, which is high in iron.
3. It protects your cells
According to Prest, lemons and their juice are rich sources of vitamin C, with just one-ounce meeting around 13% of your daily needs. Strong antioxidants like vitamin C prevent cell damage that builds up over time and may even play a role in conditions like cancer and heart disease.
“It is known from large population-based studies that diets high in fruits and vegetables are associated with a lower risk of cardiovascular disease, stroke, and cancer, as well as with increased longevity,” explains Priest. Consuming vitamin C, potassium, and B vitamin-rich lemon water as a complement to a diet high in other fruits and vegetables can be helpful for disease prevention.
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4. It promotes clear skin
Lemon water’s vitamin C content may aid your quest for clean skin. According to Prest, vitamin C is a potent antioxidant that might assist to lessen fine wrinkles and enhance the overall look of the skin. It’s hardly a miraculous treatment, though: Don’t merely use lemon water to treat your skin, advises Prest.
In addition to using sunscreen, eating foods high in vitamin C, such as potatoes, bell peppers, strawberries, and citrus fruits, can help prevent damage from free radicals that degrade the look of the skin.
5. It controls bloating
Lemon water may improve digestion and reduce bloating. Drinking lemon water to stay hydrated “can help with bowel motility and regularity so you are less bloated,” according to Prest. Lemon water is a good source of potassium, a mineral that helps regulate sodium levels and may help lessen any bloating brought on by salt.
6. It aids with weight loss
According to research, maintaining hydration is essential for any weight reduction journey of a variety of factors associated with healthy physical operation. Peak hydration levels encourage metabolism, enhance the benefits of exercise, and enable the brain to react to hunger cues more effectively. To help you reach your daily hydration goals, try starting your day off with a full eight-ounce glass of lemon water.
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7. It helps kick kidney stones to the curb
According to studies, lemon lowers your chance of developing kidney stones by “preventing stone formation due to increased citrate concentration which inhibits the crystallization of calcium which is responsible for stone formation,” according to Prest.
For individuals in danger, Prest says, it is generally advised to remain hydrated by consuming three to four liters of water every day (1 gallon of water). “A gallon of plain water may get boring, so adding lemon can be refreshing, provide an increase in citrate, and help someone achieve their fluid goals.”