The main benefits of drinking lemon water include vitamin C supplementation, digestion, antioxidants, and helping to maintain the body’s water balance. Drinking lemon water in moderation also boosts water intake and may assist in regulating the acid-base balance in the body, but care needs to be taken with how and how much is consumed to avoid side effects.
1. Vitamin C supplementation for immunity
Lemons are rich in vitamin C. Each 100 grams of lemons contains about 53 milligrams of vitamin C (about 50% of the daily requirement for adults). Vitamin C helps promote collagen synthesis (to maintain skin elasticity), enhances immune system function, and aids in iron absorption. For people who have an unbalanced diet or insufficient intake of fruits and vegetables, drinking lemon water is a simple and effective way to supplement.
2. Promotion of digestion and metabolism
The citric acid in lemon can stimulate the secretion of stomach acid, help break down food and relieve bloating after meals. Drinking a cup of warm water with lemon (diluted is recommended) in the morning on an empty stomach may slightly stimulate intestinal peristalsis, but patients with excessive stomach acid or gastritis need to be careful
3. Antioxidant and anti-inflammatory effects
Lemon contains flavonoids and other antioxidants that neutralize free radicals, reduce oxidative stress and lower the risk of chronic inflammation. Long-term moderate consumption may have some benefits for cardiovascular health and anti-aging skin
4. Aids in maintaining water balance
The refreshing taste of lemon boosts water intake, especially for those who don’t like plain water. Adequate hydration helps maintain metabolism, detoxification and kidney function. However, lemonade should not be used as a substitute for daily water intake, and excessive consumption may lead to stomach upset.
5. Controversy over the regulation of acid-base balance
Lemon itself is an acidic food, but is metabolized to produce alkaline substances (e.g. citrate). Some studies have suggested that it may slightly regulate urinary pH, but human blood pH is strictly regulated by the kidneys and lungs, and dietary influences are limited, so there is no need to overly rely on lemon water to regulate it.
Precautionary
- It is recommended not to exceed 1 lemon (about 50 ml of raw juice) per day. Excessive amounts may damage tooth enamel or trigger acid reflux.
- For sensitive stomachs, drink after meals or dilute with warm water until slightly acidic
- Citric acid may corrode tooth enamel, it is recommended to rinse your mouth with water or use a straw to minimize contact with the teeth after consumption