If you're aiming to maintain a healthy eating pattern, starting your day with lemon extract mixed in lukewarm water can be quite beneficial for your health. Research suggests that dietary antioxidants, such as those found in lemons, play a vital role in reducing oxidative stress, which is linked to various chronic diseases and may enhance overall health outcomes [1].
And here's a little tip: you don't want the water to be boiling hot. Lukewarm is actually the way to go. This combination works wonders for digestion, as your body processes it better when it's warm, rather than cold. In fact, warm liquids can aid in the digestive process by promoting gastric motility and enhancing nutrient absorption.
Make sure to dilute the lemon extract properly before you drink it. A good rule of thumb is to squeeze half a lemon into about 250 ml of water. If the flavor seems too strong for your liking, feel free to add more water until it suits your taste. And as you get accustomed to the flavor, you can start adding lemon to the water you drink throughout the day. This little change might even encourage you to drink more water, which is definitely a win for your health!
Now, let's dive into some of the key benefits of drinking lemon water.
1. Packed with Antioxidants
Lemons are an incredible source of antioxidants, mainly because they are rich in vitamin C. Antioxidants play a crucial role in keeping your body functioning at its best and maintaining overall well-being. Sipping on lemon water can actually boost your energy levels and support your immune system, helping to fend off illnesses [2].
2. Acts as a Natural Diuretic
Did you know lemon juice has diuretic properties? When consumed with warm water, it can help flush out unwanted toxins, providing relief from issues like constipation and bloating. This diuretic effect can also support kidney function by promoting the excretion of excess sodium and water [4].
3. Supports Digestion
Lemons are citric fruits and contain a significant amount of citric acid. This helps your liver produce bile, which is essential for proper digestion. Additionally, the warm water can stimulate digestive enzymes, further enhancing nutrient absorption and gut health.
4. Helps Control Appetite
Drinking lemon extract in warm water can create a sensation of fullness. Studies indicate that the acidity of lemon juice may contribute to improved satiety, helping you eat less and reduce your calorie intake, which can be beneficial for weight loss [3].
5. Balances pH Levels
Interestingly, lemons are among the top alkalizing agents for our bodies. Although they are acidic in nature, once metabolized, they turn alkaline. This means they can help prevent your body from becoming too acidic. With both citric and ascorbic acids, which are weak acids, lemons are easily metabolized, and their mineral content can help balance your body's pH levels.
6. Freshens Your Breath
Regularly drinking lemon water can keep your breath fresh and even help with gingivitis and tooth pain. However, be cautious: if you consume lemon extract without diluting it, the citric acid could harm your tooth enamel. Always make sure to dilute the lemon before drinking, and consider rinsing your mouth afterward for good measure to protect your dental health.
References:
- Morteza Nemati, Neda Bozorgtabar, Maha Hoteit, Zahra Sadek, Abdullah Almaqhawi, Ali Rashidy-Pour, Nematollah Nemati, Mohammad Rashidi, Niloofar Karimi, Mitra Khadamosharieh, Reza Bagheri, Ayoub Saeidi, Maisa Hamed Al Kiyumi, Katie M Heinrich, Hassane Zouhal. Antioxidant supplementation boosts the advantages of CrossFit workouts on oxidative and muscle damage markers in obese males.. PubMed. 2024.
- Camile Reinert, Mariana Papini Gabiatti, Hanna Pillmann-Ramos, Diego Augusto Santos Silva, Patrícia de Fragas Hinnig, Jolmerson de Carvalho, Vilma Simões Pereira Panza, Edson Luiz da Silva, Fernanda Hansen. Dietary antioxidant capacity is inversely associated with F2- isoprostane and body fat percentage in elite soccer referees.. PubMed. 2024.
- You Baichuan, Marcela Gomes Reis, Sogand Tavakoli, Navideh Khodadadi, Mohammad Hassan Sohouli, Nathalia Sernizon Guimarães. The effects of NAD+ precursor (nicotinic acid and nicotinamide) supplementation on weight loss and related hormones: a systematic review and meta-regression analysis of randomized controlled trials.. PubMed. 2023.
- Natalia Wawrzyniak, Katarzyna Skrypnik, Joanna Suliburska. Dietary supplements in therapy to support weight reduction in obese patients.. PubMed. 2022.
- Artur Junio Togneri Ferron, Giancarlo Aldini, Fabiane Valentini Francisqueti-Ferron, Carol Cristina Vágula de Almeida Silva, Silmeia Garcia Zanati Bazan, Jéssica Leite Garcia, Dijon Henrique Salomé de Campos, Luciana Ghiraldeli, Koody Andre Hassemi Kitawara, Alessandra Altomare, Camila Renata Correa, Fernando Moreto, Ana Lucia A Ferreira. Protective Effect of Tomato-Oleoresin Supplementation on Oxidative Injury Recoveries Cardiac Function by Improving β-Adrenergic Response in a Diet-Obesity Induced Model.. PubMed. 2019.