The lemon, scientifically known as citrus lemon, is the world’s most commonly used citrus fruit.
This fruit appears small but has more comprehensive health benefits than all other citrus fruits.
Lemon trees are originally native to the regions of Himalayan foothills in India, and they spread all over the world over time.
Today there are large varieties of lemon commercially grown in different parts of the world. The two most common varieties of lemon are Lisbon and Eureka, and the other popular sweeter lemon variety is the Meyer Lemon.
Lemon juice mixed with water/ soda with added sugar or salt is the most common way to enjoy a lemon.
Pure lemon juice extract adds a sour flavor to foods, or small lemon slices are used as an ingredient in various food preparations like salads and various dishes.
Lemon Nutrition Facts
Lemon is high nutrition fruit and a rich source of Vitamin C and soluble fiber. This fruit also has a few essential minerals, plant compounds, and oils.
Lemons contain vitamin C, B-complex vitamins, calcium, iron, magnesium, potassium, and fiber.
It is low in calories, only 29 calories per 100 grams.
The fat and protein content in lemon is very little. About 10% of its weight is carbohydrates, and nearly 88% of the total weight of this fruit is water.
The lemon also contains beneficial plant compounds like citric acid, Hesperidin, Diosmin, Eriocitrin, and D-Limonene, which are important in maintaining good health.
The table below contains information on all the nutrients in lemons.
Lemon Is Rich In Vitamin C
One of the best and most convenient sources of Vitamin C is the humble lemon.
A small lemon contains about 30-40 mg of vitamin C.
The other best source of Vitamin C is orange which contains about 80-90 mg of this vitamin per orange.
I am sure you are well aware of the several health benefits associated with Vitamin C. The lack of this essential vitamin can cause cardiovascular diseases, poor eyesight, unhealthy skin, and a weak immune system.
Vitamin C is also a good antioxidant that fights against the free radicals that can damage the body’s cells.
Health Benefits Of Lemon
Before we go into the detailed reviews on the health benefits of the lemon water diet, we shall just briefly discuss some of the important general health benefits of lemon.
This tiny yellow fruit enormously benefits health by lowering the risk of heart disease, cancer, and kidney stones.
Lack of Vitamin C increases the chances of cardiovascular diseases and stroke, especially in obese persons.
Vitamin C’s fibrous content and antioxidant capabilities in this fruit help decrease the blood’s bad cholesterol (LDL).
The citric acid in lemon increases urine volume, and this helps in decreasing the chances of kidney stone formation.
The iron mineral in the lemon is good for preventing the occurrence of anemia, a disease caused by iron deficiency. Vitamin C and citric acid from the lemon also improve the ability of the body to absorb iron from the food we eat.
The plant compounds like hesperidin and d-limonene present in the lemon are good for preventing different types of cancer, especially breast cancer.
Most of us commonly use lemon water drinks as a refreshment drink.
It will be surprising for some of you to know the great health benefits of lemon juice that have yet to be known to many.
This humble drink consists of freshly squeezed juice from ½ or 1 full lemon stirred into a cup of water or soda with little added sugar or salt for a better taste.
Do not mistake the lemon water/juice for Lemonade, another form of lemon-flavored drink mixed with different sweeteners.
Lemon water contains all the vitamins and plant compounds in the whole lemon; however, most of the fiber, oil, and carbs content will disappear with the flesh and skin of the lemon.
Here let me bring home to you 11 major health benefits of lemon water in the ongoing discussion below.
1. Promotes Healthy Digestion
Lemon water, which contains ‘citrus flavonoids,’ improves the food digestion process in the body by removing the toxins in the digestive tract.
This juice also can relieve the symptoms of indigestion, such as bloating, burping, and heartburn.
With the enhancement of healthy digestion, better assimilation of nutrients and vitamins occurs, and a decrease in insulin resistance and improved metabolism of fats also come into effect.
The citrus flavonoids in lemon water also help and support the hydrochloric acid in the stomach in a faster and more efficient food breakdown.
2. Helps In Detoxifying The Body
The plant compounds and Vitamin C present in lemon water are good for enhancing the enzyme and stimulating the liver, flushing the toxins out of the body.
The citrate compound in lemon also increases the volume of urine, allowing the flushing out of more toxic waste in the body.
3. Reduces Inflammation Of The Joints
Regular intake of lemon water is beneficial for decreasing the acidity in your body.
It is also good for removing uric acid in the joints, preventing the inflammation that commonly affects them.
4. Good For Boosting The Immune System
Lemon water, which contains a lot of Vitamin C, is good for boosting the immune system in the body.
A weak immune system makes a person easily affected by common diseases. In such cases, physicians usually recommend an increased intake of Vitamin C-rich foods and pills for better health of such people.
Also, the potassium in the lemon stimulates brain and nerve function and helps control blood pressure.
5. Lemon Is Good For The Skin
The vitamins and plant compounds found in the lemon are very good for the growth and protection of skin tissues.
The powerful antioxidants in the lemon help reduce the blemishes and wrinkles on the skin and make it appear healthy and glowing.
Both drinking lemon water and applying lemon juice on the skin are good for rejuvenation.
The antioxidants in the lemon slow down the skin’s aging process.
The antioxidants derived from plant sources like lemon can reverse the breakdown of collagen fibers in the skin.
Lemon helps improve collagen formation in the skin, giving the skin a healthy structure and strength and protecting it from adverse effects of toxins within and outside.
6. Lemon Juice/Water Is Good For Weight Loss
Lemon juice is found to have moderate benefits in helping a person to lose weight fast, especially for losing belly fat.
There is NO established scientific research or studies available to prove or refute the claims on the weight loss benefits of lemon.
The plant compounds such as pectin and polyphenols found in the lemon can suppress the appetite and increase fat metabolism leading to a gradual reduction in body weight.
These two substances are also helpful in reducing LDL Cholesterol (bad cholesterol) and increasing HDL cholesterol (good cholesterol) in the blood.
The pectin fiber contained in lemon improves healthy digestion and reduces hunger cravings.
The citrus flavonoids present in lemon also possess the ability to suppress the appetite.
It is highly advisable to have a glass of lemon water in the morning on an empty stomach as it is more effective in detoxifying the digestive tract and helps in healthy bowel movements.
Many people also have reported that a glass of lemon water in the morning has helped them to get rid of belly fat.
7. Lemon Is Good For Refreshing Mouth And Breath
Citric acid can destroy the oral bacteria that cause tooth decay and produces a foul smell.
It is good to rinse the mouth with lemon water to refresh the mouth.
However, citric acids can loosen and erode the tooth enamel, so it is important not to brush the teeth immediately after rinsing the mouth with lemon water. Also, wash the mouth with clean water a few minutes after rinsing to remove the citric acid from the teeth.
8. Helps In Boost Energy
The intake of lemon juice helps boost energy as it cleanses the digestive tract and quickly improves metabolism.
Most people who use lemon water regularly say it refreshes the body and reduces anxiety and depression.
Even the scent of the lemon is refreshing and often helps relieve nausea and headache.
9. Lemon Juice Contains Potassium
Potassium is rarely present in most vegetables and fruits. Lemon is a good source of potassium that is essential for the heart’s good health and in maintaining healthy blood pressure.
Potassium also improves the healthy functioning of the brain and nerves.
10. Prevents And Heals The Viral Infections
A cup of warm lemon water is an excellent natural remedy for weakening the effects of common viral infections. This also helps in getting relief from sore throats and the common cold.
Having a cup of lemon water daily will help boost your immune system and protect your body from common viral infections.
11. Lemon Water Alkalize The Body
A healthy blood pH without cancer has an ‘acid plus alkaline’ balance almost equal.
The pH range is from 0 to 14, with 7.0 being neutral. Anything below 7.0 is considered acidic, and if pH is above 7.0 is alkaline.
The ideal range of pH levels should fall between 4.6-8.0.
Certain acids, at times, can cause negative side effects such as acidosis, upset stomach, and acid reflux.
You could use a pH strip to identify your body’s pH level and decide whether your body needs to be alkalized or the other way around.
The lemon water can alkalize the body moderately.
The lemons are low in sugar content and contain some alkaline minerals.
Regular intake of lemon juice helps alkalize the body more than the citric acid it adds to the body.
Lemon water can help balance a healthy pH level in the blood, essential for bone health, decreasing chances of hypertension and stroke, improving memory, and improving cardiovascular health.
How Much Lemon Juice To Drink?
There is NO scientific theory to tell us how much lemon juice to be taken at a time.
However, from the point of view of the pH level balance in the blood, a person who weighs less than 150 pounds should squeeze half a lemon’s worth of juice into a glass of water for drinking; a person above 150 pounds weight could use a whole lemon.
Having lemon water drink one or two times a day is healthy.
From their experience, many lemon juice drinkers recommend having a glass of lemon water to replace morning coffee. This seems to work for better weight loss results and boosts energy at the beginning of the day.
Side Effects
Lemon is a very commonly used fruit; most people will not experience any side effects.
However, in rare cases, it might cause allergic reactions in some individuals, especially those with dermatitis.
The citric acid content in the lemon can lead to the gradual erosion of tooth enamel. It is good to rinse the mouth with water immediately after drinking lemon juice or eating a lemon.
People suffering from high acidity issues or stomach ulcers could better avoid lemon as the citric acid in this fruit can aggravate the problem.
Final Thought
Lemon and its juices are very refreshing fruit and drink. Many people, especially women, love to eat small slices of lemon. As a beverage, it has a distinctive flavor and mood-elevating effect on the individual.
This fruit naturally contains Vitamin C, soluble fiber, and many beneficial plant compounds.
There is no doubt that lemon is healthy food and can add wonderful flavor and aroma.
However, Lemonade containing lemon juice as the prime ingredient is not so healthy because of the different sweeteners added.
A cup of lemon juice in the morning, about 30 minutes before breakfast, can give maximum health benefits and may help reduce belly fat.