7 Ways Lemons Can Improve Your Health
Updated: Jan 22, 2020
Lemon water seems to be the all-powerful beverage. More people, including acclaimed celebrities, are swearing by its therapeutic effects. Despite the sensation, research is still ongoing.
Well, there is more. In this post, we will explore the possible benefits of drinking lemon on your health.
The vitamin C in lemon water may boost immunity and keep disease at bay. The citrate it contains may also reduce the risk of kidney stones. Drinking lemon water regularly may also boost your brain health, thanks to the presence of citrus flavanones.
1. May Boost Your Immunity
Lemon water is rich in vitamin C, a potent antioxidant. A cup (244 grams) of lemon water (juice) contains 94.4 milligrams of vitamin C, which is more than the RDA.
Vitamin C is known to boost immune function. It promotes immune defense by supporting various cellular functions. It enhances the proliferation of B- and T-cells, which are important components of the human immune system.
Vitamin C intake has also been linked to a lower risk of respiratory and systemic infections.
In another study, intake of garlic and lemon aqueous extracts was linked to modulation of the immune system. This way, it could also possibly aid cancer treatment.
Lemon juice scavenges free radicals and combats oxidative stress. Apart from boosting immunity, this may have other protective effects as well, including preventing liver injury.
2. May Aid Weight Loss
A cup of lemon water contains just about 54 calories. This way, it can easily make its way into your weight loss diet plan. Replacing high-calorie beverages with lemon water could be a good idea to boost your health and even keep away from additional calories.
Drinking lemon water also promotes hydration. Research shows that increased hydration can help with weight loss. Hydration expands cell volume, and this, in turn, boosts the body’s metabolism.
The polyphenols in lemon (lemon water) were found to suppress diet-induced obesity in mice. They also could prevent the accumulation of body fat.
Consuming lemon juice with a bit of honey can also have preventive effects on weight gain. Lemon honey juice was found to reduce BMI, fat mass, and total serum triglycerides in healthy individuals.
3. May Help Prevent Kidney Stones
Lemon water contains citrate (the salt in citric acid present in lemon water) that binds to calcium and helps prevent stone formation.
Drinking just half a cup of lemon water (juice of just two lemons) every day can increase urinary citrate excretion and cut the risk of kidney stones.
Among citrus fruits, lemons have the highest amount of citrate. This explains why lemon water could be the ideal way to prevent kidney stones. In studies, intake of lemon water in patients reduced the rate of stone formation (per patient) from 1 to 0.13.
4. May Promote Mental Health
Citrus juice (like that of lemon) is rich in flavonoids that have been found to promote cognitive health. These flavonoids work by increasing blood flow to the brain. This can boost mental health.
The citric acid in lemon water can also prevent brain inflammation and fight oxidative stress, thus promoting brain health. Due to these properties, lemon water (citric acid) could show potential benefit in the prevention of neurodegenerative diseases.
5. May Boost Exercise Performance
Lemon water improves hydration. Research shows that hydration, in general, boosts exercise performance. In a study on athletes engaging in in-season training, regular hydration could promote their performance. This is because hydration improves sodium loss that is often rampant due to an individual’s increased sweat rate during physical exertion.
Supplementation of citrus flavonoids was also found to boost exercise performance in trained athletes . The citrus flavonoids in lemon water may also have similar effects.
6. May Aid Digestion
Some research states that the acids in lemons may supplement the body’s natural stomach acids, further helping the body break down food. This could mean better digestion. .
Citrus fruits, including lemons, contain pectin, which is a fiber primarily located in the peel of the fruit. Though this fiber may boost digestion, it can offer any benefit only when you take pulpy lemon water.
7. May Promote Skin Health
Citrus-based juices have been linked to better skin health. In studies, such juices were found to have potent antioxidant and anti-aging effects. They could prevent oxidative stress and even suppress wrinkle formulation.
The vitamin C in lemon water has potent benefits for the skin. The nutrient promotes collagen formation, which is the main structural protein found in skin and connective tissues. Vitamin C also fights free radicals and protects the skin from the debilitating effects of oxidative stress .
Drinking lemon water every day has its share of benefits. We have seen some of the most important nutrients in lemon water.
Drinking lemon water is a simple habit that can have incredible results in the long run. However, more research is warranted to establish its benefits clearly.
(Admark Herbals Limited)
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