Does the Nutrition of Lemon Water Depend on the Amount of Lemon Used?
The nutrition derived from the lemon water depends on the amount of lemon juice used while preparing it. While some people enjoy only a dash or small slice of lemon in their water as an infusion, which would yield limited benefits of vitamin C, consuming the juice of one whole lemon is more likely to give the needed vitamin C. Additional ingredients for flavoring lemon water, such as apple cider vinegar or even maple syrup or honey, can be used.
Lemons are excellent sources of vitamin C, consisting of essential fiber and a lot of bioactive antioxidants or phytonutrients. Even just adding a dash or a simple squeeze of lemon to a water cup would be a simple way to savor this drink. It does help to stay hydrated during the day.
For the best benefits, a whole lemon can be used for a water cup. It can contribute to the daily recommended intake of dietary vitamin C or ascorbic acid, required for the body's metabolism. According to the U.S (United States) Department of Agriculture, a single lemon comprises roughly around 0.00121 to 0.00123 ounces of vitamin C, which would be up to half the recommended daily intake for vitamin C in a day. Adults should consume at least 0.0024 ounces of vitamin C per day. How much vitamin C derived from the lemon juice or water depends on the juicing of just a dash of lemon or a full lemon. As elaborated earlier, a full lemon for a cup of water can give the best benefits.
What Are the Health Benefits Obtained From Taking Lemon Water?
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Helps to Stay Hydrated: The zesty lemon water may not only help to stay hydrated, but it will also help in several bodily functions, such as improving endurance and boosting, fighting against fatigue, and improving digestion in a person.
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Prevents Certain Cancers and Boosts Immunity: Lemons are one of the main food sources of vitamin C. Its antioxidant properties can protect the body from circulating harmful free radicals that scavenge on oxygen. These radicals are primarily responsible for causing cellular damage in certain cancers. Drinking lemon water or consuming lemons as a part of a regular diet would give cellular immunity and prevent a predisposition to certain cancers.
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Have Cardioprotective and Neuroprotective Properties: According to the major 2015 research-based article in Chemistry Central Journal, citrus fruits like lemons are called a “treasure trove” of health benefits due to their multiple anti-oxidative, anti-inflammatory, anti-cancer characteristics and hold promising potential in the healthcare and nutrition fields. Also, lemons are known to exert both cardioprotective and neuroprotective benefits in the body.
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Skin Benefits: Several world-renowned dermatologists and skin specialists would recommend patients consume lemon water to improve and sustain skin health. This benefit of lemon water is because the vitamin C in lemons promotes the synthesis of protein collagen, which helps to keep skin looking more glowing or vibrant and removes dead cells, according to research published in the 2017 Journal of Nutrients.
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Prevents Kidney Stones: According to the National Kidney Foundation, regular consumption of four ounces of lemon water or juice would possibly dissolve kidney stones and prevent oxalate compound formation because of the rich amounts of ascorbic acid or vitamin C present in lemons.
What Are the Possible Risks Faced Due to Drinking Lemon Water?
For those with sensitive teeth, the answer is definitely yes. The acidic content of lemons would create a cariogenic environment for dental caries bacteria called streptococcus. For individuals already having dental sensitivity or those with regressive alterations of teeth like enamel erosion or abrasion, drinking or eating acidic foods is not recommended by dental healthcare professionals. Similarly, lemon water is also not recommended for individuals with gastroesophageal reflux disease because of its acidic flavor.
At What Time of the Day This Lemon Water Can Be Taken?
Many nutritionists may say that it is ideal to drink lemon water in the mornings to get the best benefits of ascorbic acid or vitamin C. But current nutrition research shows that lemon water can be consumed at any time of the day and there is no specific timeline to have this zesty drink. Further, some nutrition experts also recommend that drinking lemon water at night may promote digestion more easily and also be a calming or refreshing drink before sleep or bedtime. However, these are only claims with limited scientific evidence and at any time of the day, lemon water is likely to boost immunity in the same way.
How to Stay Hydrated With Lemon Water?
Also, several myths exist about how much lemon water can be taken in a day. There is no rule of thumb as such because nutrition experts usually advise at least eight ounces of water consumption per day to stay hydrated and improve metabolic rate. Hence, consuming either lemon-infused water or lemon water can give it a rejuvenating citrus flavor throughout the day. For those who do not like the citrus taste of lemon along with water, instead of lemon, add one-quarter of orange fruit to sweeten the drink because oranges as citrus fruits are equally beneficial in yielding up to 23 percent of the recommended daily intake of vitamin C. Also, always opt for staying hydrated any day through fruity or citrusy water infusions rather than depending on sugar-sweetened drinks, caffeine, sports beverages, or alcohol. Drinking lemon water would be more beneficial for everyday hydration because it can help to cut back on such undesirable foods and lose some calories in a healthy way.
Conclusion
So, overall, the health benefits of lemon water in bodily immunity and metabolism are many, and this refreshing beverage can be a healthy substitute for all sweetened drinks, caffeine, alcohol or other high calorie sugary drinks or sports beverages. Further this dash of vitamin C can help not only for staying hydrated, but it will also be a refreshing way to boost immune health.
