Lemon water is a simple concoction that involves mixing lemon with water and has been linked to several health claims, including improved digestion and better skin. But does it matter if you use fresh lemons or just lemon juice? Let’s dive into the details.
What is Lemon Water?
Lemon water is a refreshing drink made by combining lemon juice with water. It can be enjoyed hot or cold, and you can customize it with lemon zest, honey, mint, or spices like turmeric and cayenne pepper.
A standard serving (150ml) using the juice from one lemon provides minimal calories and small amounts of protein, carbs, potassium, and vitamin C.
Nutritional Benefits of Lemon Water
Here’s a quick look at what you get from a glass of lemon water:
- Approximately 4 kcal / 16 KJ
- 0.1g of Protein
- 0.8g of Carbohydrate
- 65mg of Potassium
- 18mg of Vitamin C
Top Health Benefits of Lemon Water
Many benefits are associated with drinking lemon water, mainly thanks to the water and vitamin C content.
Hydration
Staying hydrated is crucial for overall health. Water helps maintain bodily functions, and lemon water can be a tasty way to increase your fluid intake. The NHS recommends drinking 6-8 glasses of fluid daily, and adding lemon can make it more appealing.
Dehydration can lead to headaches, dizziness, and fatigue, so it’s essential to drink enough, especially during exercise or in hot weather.
Vitamin C Boost
Lemons are rich in vitamin C, a powerful antioxidant. Vitamin C supports the immune system, helps produce collagen for healthy skin, and protects cells from damage.
Vitamin C may also shorten the duration of cold symptoms and reduce the risk of catching a cold for those under extreme physical stress.
Supports Skin Health
Vitamin C is vital for collagen synthesis, which keeps skin healthy. Getting enough vitamin C can help maintain skin elasticity and combat signs of aging.
Aids Digestion
Drinking lemon water, especially in the morning, may aid digestion. Some studies suggest that the citric acid in lemon juice can boost gastric acid secretion, which helps the body break down and digest food more efficiently.
May Prevent Kidney Stones
The citric acid in lemons can help prevent kidney stones. Citrate, a component of citric acid, makes urine less acidic and can even break up small kidney stones. The National Kidney Foundation suggests mixing lemon juice concentrate with water as a complementary remedy for kidney stone prevention.
Lemons vs. Lemon Juice: What’s the Difference?
When it comes to making lemon water, you have two main options: using fresh lemons or bottled lemon juice. While both can provide similar benefits, there are a few differences to consider.
Fresh Lemons
- Pros:
- More Nutrients: Fresh lemons provide more vitamins and antioxidants.
- Better Flavor: Many people prefer the taste of fresh lemon juice over bottled.
- Cons:
- More Effort: Requires squeezing the juice from the lemon.
- Shorter Shelf Life: Fresh lemons can go bad if not used quickly.
Lemon Juice
- Pros:
- Convenience: Bottled lemon juice is readily available and easy to use.
- Longer Shelf Life: It can last longer than fresh lemons.
- Cons:
- Fewer Nutrients: May contain fewer vitamins and antioxidants compared to fresh lemons.
- Added Preservatives: Some brands may contain preservatives or additives.
- Taste: The taste might not be as fresh or vibrant as fresh lemon juice.
Comparing the Nutritional Value
The nutritional value of lemon water can vary based on the amount of lemon or lemon juice used. A glass of lemon water with the juice of one lemon (about 48 grams) offers:
- 10.6 calories
- 21% of the Daily Value (DV) of vitamin C
- 2% of the DV of folate
- 1% of the DV of potassium
- 1% of the DV of vitamin B1
- 1% of the DV of vitamin B5
- 0.5% of the DV of vitamin B2
Bottled lemon juice may have slightly different nutritional values, and it’s essential to check the label for specifics.
How to Make Lemon Water
Making lemon water is simple. Here’s a basic recipe:
- Squeeze half a lemon into a glass.
- Add 8 ounces of warm or cold water.
- Stir and enjoy!
For extra flavor, consider adding lemon ice cubes, mint, or a touch of honey.
Potential Side Effects
While lemon water is generally safe, there are a few potential side effects to keep in mind:
- Tooth Enamel Erosion: The acidity of lemons can erode tooth enamel. To minimize this risk, drink lemon water through a straw and rinse your mouth with plain water afterward.
- Heartburn: Citrus fruits can increase gastric acid production, potentially leading to heartburn in some individuals.
The Final Verdict
So, does lemon juice work the same as lemons in water? The answer is mostly yes. Fresh lemons may offer a bit more in terms of nutrients and flavor, but bottled lemon juice can be a convenient alternative. Whether you opt for fresh or bottled, lemon water can be a healthy and refreshing addition to your daily routine.