Lemon water: What are its benefits & how to prepare it
Even the smallest lifestyle changes can have a major impact on our health. For example, try to start your day with a glass of water with lemon!
Lemon juice is a nutritional “diamond“, as it is rich in flavonoids, potassium, antioxidants, proteins, vitamin B complex and a lot of vitamin C.
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Nutritional value
More specifically, lemons have been used for centuries and have been valued in the past for treating scurvy, a rare condition that can develop due to a lack of vitamin C (ascorbic acid).
The effect of vitamin C on the prevention and treatment of the common cold has been the subject of controversy for 70 years.
Lemon with water properties
Lemon water has multiple health benefits, according to Dr. Roxanne B. Sukol, MD, MS, a physician specializing in general preventive medicine at the Cleveland Clinic Institute of Wellness. Our doctor urges us to adopt this extremely simple habit for the following seven reasons [2].
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Helps digestion
The gastric fluid in the stomach contains hydrochloric acid which helps to break down food. For this reason it is found in large quantities in the stomach. So the acid in lemons can be especially helpful in replenishing stomach acid levels, which tend to decrease as we get older.
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Promotes hydration
Most of us have a laid back attitude when it comes to painting a picture about ourselves. Drinking a glass of lemon water every morning A habit of lemon water is an easy and tasty way to include water in your schedule!
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Contributes to weight loss
Lemon water helps increase metabolism, satiety and hydration. Of course, some evidence suggests that water (including lemon water) could help with weight loss.
Some studies suggest that regular consumption of water or lemon water could enhance weight loss, regardless of diet or exercise. In one study, 48 adults followed two different diets: a low-calorie diet with 0.5 liters of water before each meal and a low-calorie diet without water before meals.
After 12 weeks, participants who had included water before each meal had lost 44% more weight than participants who did not drink water [3].
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Prevents oxidation
Lemons contain phytonutrients, which shield the body against disease. These phytonutrients have powerful antioxidant properties that prevent the oxidation (destruction) of cells by free radicals.
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It is a good source of vitamin C
By adding half a lemon to your water, you will receive more than one sixth of your daily vitamin C, which is necessary to protect us from cell damage and injury repair.
According to the US Department of Agriculture, the juice of one lemon provides the body with about 18.6 milligrams of vitamin C. The recommended daily allowance for adults is 65 to 90 milligrams [4].
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Provides potassium to the body
Our body needs potassium to achieve nerve-muscle communication, the transport of nutrients and waste and the regulation of blood pressure.
Lemons are an excellent source of potassium, they contain 138 mg of potassium per 100 grams of lemon. Your body needs about 3,500 mg of potassium a day, so adding lemon water to your diet will help you achieve your daily intake of this metal.
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Prevents the formation of kidney stones
Lemon water prevents the appearance of kidney stones (kidney stones) in people who lack citrate urine (a form of citric acid). Increased water intake prevents dehydration – a common cause of nephrolithiasis.
How to make water with lemon
To take advantage of the properties of water lemon it is good to consume it consistently.
To make water with lemon, squeeze half a lemon in 300 ml of hot or cold water. To make the drink as healthy as possible, use filtered water and organic lemons [4].
For more flavor we suggest adding:
- raw mint leaves
- a teaspoon of maple syrup or honey
- a slice of fresh ginger
- a spoonful of cinnamon
- a spoonful of turmeric
You can also add slices of other fresh citrus fruits, such as limes, oranges, or cucumber slices.
Tip: Start your breakfast with a cup of hot water with lemon and then add the drink to a jug and put it in the fridge. This way you will always stay hydrated during the day!
If you do not prefer to consume water with lemon, at Vita4you.gr you will find a variety of supplements with vitamin C to strengthen your immune system!
References
- Vitamin C for preventing and treating the common cold
- 7 reason to start your day with lemon water
- Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-aged and Older adults
- 7 Ways Your Body Benefits from Lemon Water
Ioanna Lefa
Bsc, Journalist, graduate of the Department of Journalism and Mass Media of the Aristotle University of Thessaloniki and member of the editorial team of Vita4you.gr.
MOREDisclaimer
The content of this blogspot is not and can not be considered as medical advice, diagnosis or treatment. All information is provided to readers solely for informational purposes. There is no intention to substitute this content for personalized medical advice, diagnosis, prognosis or treatment.
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