Lemon water contains high amounts of citrate. According to a 2015 review published by Medical News Today, numerous studies have found that citrus fruits, including lemon, can increase urine levels of citrate, which may help treat kidney stones.
Nutritionists say lemon water is rich in sugars, vitamin C, vitamin B1, vitamin B2, niacin, and minerals such as calcium, phosphorus, and iron. Drinking some lemon water every day can supplement the nutrients the body needs as follow:
Antioxidants and flavonoids
Lemons contain vitamin C, a powerful antioxidant, and are a source of plant compounds called flavonoids, which have antioxidant and anti-inflammatory effects.
Antioxidants are compounds that help protect the body’s cells from damage. By reducing cell damage, antioxidants reduce the risk of many health conditions, including cardiovascular disease, diabetes, obesity, and cancer.
Antioxidants do this by mopping up free radicals, which are harmful, disease-causing compounds in the body created by oxidative stress.
Citrus flavonoids also reduce inflammation in the body.
Experts have linked chronic inflammation with increased oxidative stress and the risk of certain health conditions, including arthritis, diabetes, autoimmune conditions, and cancer.
One 2019 review reports that the antioxidants and flavonoids in citrus fruits can improve heart health and metabolic health markers, including glucose tolerance, insulin sensitivity, and fat metabolism.
Vitamin C is also for immune system function, wound healing, and helping the body absorb iron from foods.
Kidney stones
Some studies suggest that drinking lemon water may help treat kidney stones. Experts at Cleveland Clinic say “Lemon water helps prevent painful stones in those deficient in urinary citrate (a form of citric acid). More importantly, increased fluids help prevent dehydration — a common cause of kidney stones.”
Kidney stones are a buildup of minerals that collect in the kidneys. They are usually made up of calcium oxate. The most common treatment is a compound called citrate.
Increasing the amount of citrate in the body prevents kidney stones from forming by stopping calcium from binding with other compounds.
Lemon water contains high amounts of citrate. According to a 2015 review, numerous studies have found that citrus fruits, including lemon, can increase urine levels of citrate, which may help treat kidney stones.
A lack of water in the body is a common cause of kidney stones. Drinking more water can therefore help prevent kidney stones, regardless of whether or not there is lemon in it.
The benefits of water
Lemon water is water with lemon juice added, which means that it has all the benefits of regular water.
Drinking plenty of water has benefits for:
Weight loss: It can increase feelings of fullness and boost metabolism slightly, which can help with weight loss.
Mental health: It can optimize mood and memory.
Digestive health: It can help relieve constipation.
Exercise performance: It can improve athletic performance.
Myths
There are many other health claims surrounding lemon water, but most do not have any scientific evidence to support them. Research has even disproved some of them.
Below are six common myths about the health benefits of lemon water.
Lemon water aids weight loss
Lemons contain a type of fiber called pectin, which may help reduce appetite and calorie intake.
However, lemon water is basically diluted lemon juice, which leaves it with only trace amounts of pectin. In fact, the juice of a whole lemon contains less than 1 gram of fiber.
Speaking to Food Network, registered dietitian Toby Amidor, says lemon juice won’t actually speed up weight loss.
“There is no evidence to suggest that lemon water has any more benefits for weight loss than plain water,” Amidor says.
There are many other health claims surrounding lemon water, but most do not have any scientific evidence to support them
That said, lemon juice is naturally low in calories. Replacing sugary soda with fresh lemon water is a healthful way to reduce calorie intake, which is a positive step toward healthful weight management.
Lemon water alkalizes the body
According to proponents of the alkaline diet, foods leave an “ash” in the system that influences the pH of a person’s body — that is, how acidic or alkaline it becomes.
Some suggest that lemon water is alkalizing. However, what a person eats or drinks does not affect the acidity of their blood or body cells.
Although consuming more alkaline foods can be healthful, because these include fruits and vegetables, the health benefits are unlikely to come from their effects on the body’s acidity levels.
Lemon water fights cancer
Some sources claim that lemon water could help prevent cancer. This is based on the alkaline diet theory and is built on the premise that certain cancer cells cannot thrive in an alkaline environment.
The American Institute for Cancer Research state that this claim is false, since the foods a person eats does not affect the acidity of their blood or body cells.
Lemon water cleanses and detoxes
As far as nutritionists are concerned, water helps eliminate waste from the body through urine and healthy bowel movements. However, there is no evidence to suggest that lemon water is better than plain water for this.
“There is not any scientific evidence that it [lemon water] provides health benefits,” says registered dietician Joy Dubost, a food scientist and former spokesperson for the Academy of Nutrition and Dietetics.
She said a lemon water detox will only starve your body of certain nutrients, and that, in most cases, your body cleanses out toxins on its own.
In fact, most claims that foods or beverages can cleanse or detoxify the organs are not grounded in scientific fact. That includes claims about the lemon water detox diet.
Lemon water raises IQ
Drinking water, either plain or with added lemon, can boost focus and concentration, but it does not increase intelligence.
Lemon water is a diuretic
Dubost says water is an effective diuretic, which is a substance that encourages urination. In addition, any food that contains potassium could increase urine output. That includes virtually all fruits, vegetables, meat, and dairy products, including lemons.
Risks
Lemon water is safe to drink. However, the acid in the lemons can damage tooth enamel over time, making the teeth more prone to cavities.
Drinking acidic drinks through a straw can help protect the teeth. Rinsing the mouth out afterward will also help, says registered dentist Nelly Shield.
It may be best to avoid brushing the teeth straight after drinking lemon water, as the enamel may be in an acid-softened state. So, for people who like to drink lemon water in the morning, they may wish to brush their teeth before breakfast.
