It’s not uncommon to hear of individuals waking up in the morning and immediately downing a glass of lemon water instead of the more typical tea or coffee, and it’s quite common to have it offered up at restaurants at the beginning of a meal. Lemons are a tasty and versatile treat, but do they really offer us any benefits when added to a glass of water?
There is a lot of anecdotal evidence out there point to lemon water offering up some real beneficial effects. Lemon water has not gotten much attention from the scientific community, but there is plenty of research on the benefits of water and lemons on their own. For more information on what benefits may be attained from drinking lemon water, start reading now.
Excellent Source Of Vitamin C
Lemons are an excellent natural source of vitamin C, which is one of the main antioxidants that aids in protecting cells from the damage caused by free radicals. Though research studies have had conflicting results, there is a lot of talk about vitamin C being able to limit the duration or even prevent the common cold. The vitamin C found in lemons may have the ability to lower blood pressure, which can potentially minimize an individual’s risk of developing cardiovascular disease or having a stroke. According to the United States Department of Agriculture, one lemon contains enough juice to provide an individual with 18.6 milligrams of this beneficial vitamin, which is roughly one-third of the daily recommended value. Another stand out benefit of vitamin C found in lemons, though not so much an issue these days, is its ability to prevent Scurvy
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Lemon water packs in a range of benefits.
Benefits
Antioxidants
Lemon water contains other beneficial substances, and is a source of plant compounds called flavonoids.
Many have antioxidant properties that appear to help protect your cells from damage.
Flavonoids from citrus fruits are often linked with benefits for blood circulation, insulin sensitivity and other aspects of metabolic health (3, 4, 5, 6).
Lemon flavonoids also have the potential to reduce oxidative stress and damage, at least in rats (7, 8, 9).
All that said, there are no human studies to support these findings, so they may not be as useful in real life.
Bottom Line: Lemon water contains compounds that may protect your cells and improve metabolic health. However, human studies are needed.
Kidney stones
Kidney stones are solid mineral formations that collect in the kidneys.
The most common type is made of a substance called calcium oxalate, and is typically treated with a compound called citrate.
Increasing the amount of citrate in your urine is thought to prevent calcium from binding with other compounds and forming stones.
In short, citrate restores the urine's ability to prevent kidney stone formation.
Lemon water contains high amounts of citrate, and numerous human studies have found it can successfully help treat kidney stones (10, 11, 12, 13, 14, 15).
It appears to be most effective when used alongside potassium citrate, the supplement form of citrate. However, lemon water may also be a good alternative for those who don't tolerate potassium citrate as a first-line treatment (10, 13).
Bottom Line: Studies show that lemon water can help treat kidney stones. It appears most effective alongside conventional therapy, but may also be a useful alternative treatment.
The benefits of water
Woman drinking lemon water
Lemon water is water with a bit of lemon added, which means it has all the benefits of regular water.
Drinking plenty of water is known to have benefits for:
Weight loss: Increases feelings of fullness and boosts metabolism slightly, which can help with weight loss.
Mental health: Optimizes mood and memory.
Digestive health: Helps relieve constipation.
Exercise performance: Improves athletic performance.
Bottom Line: Drinking enough water has many health benefits. It can help you lose weight, feel great and improve your athletic performance.