Think drinking hot lemon water is a waste of time or just a fad then you won´t after reading this.
Back in the day when I had no idea about nutrition, lemons were not on my shopping list.
The only times I would use them is for a gin and tonic, squeezing over a piece of fish or putting the juice in my hair to make it go blonder in the sun.:)
It was the eighties and blond highlights were in fashion…honest.
Then I learned about the fantastic health benefits of the lemon and now I use them all the time in cooking, dressing and of course in warm water first thing in the morning, which is what this article, is all about.
If you don´t drink hot lemon water in the morning I have twelve reasons why now may be a good time to start.
Why the lemon is so healthy
Here are some quick lemon nutrition facts you may not know
- They contain just 29 calories per 100g so great as an addition to any weight loss plan.
- They have no fats or cholesterol but contain a lot of fiber.
- It is one of the most low glycemic fruits
- It´s bitter taste is due to the citric acid that is around 8% of its juice.
- Lemons are an excellent source of vitamin c. You can get approx 88% of your daily-recommended vitamin C intake from a lemon.
Lemons contain multiple phytochemicals such as Hesperetin, naringin and naringenin. These three are flavanones and common to the citrus fruit family. Naringenin is a known antioxidant that can help fight free radical damage, reduce inflammation and improve the immune system.
Lemons have other antioxidant properties due small levels of vitamin A and flavonoids such as alpha and B-carotenes.
The lemon has an ORAC value of 1225 µmol TE per 100g of fresh juice. The ORAC value is a measurement of the antioxidant strength of a particular food. In terms of fruit, the lemon is around the middle for antioxidant potency. Berries especially black raspberries have the highest Orac values of fruits.
The humble lemon is also a good source of B-complex vitamins. These are important for helping convert food into energy and keeping us going throughout the day.
It´s clear that drinking warm lemon in water every morning can lead to a healthier you, but what exactly are the potential benefits you may experience?
12 Benefits of drinking warm lemon water in the morning
Reason 1: -Give You Better Digestion and Intestinal health
Generally hot lemon water in the morning is linked with digestion, stimulating the gut and getting things moving so to speak. It helps create a better environment in your gut by providing a healthy dose of fiber and increasing the level of liver enzymes that are responsible for getting rid of waste products.
Reason 2: Strengthen Your Immune system
As stated above Lemons are bursting with immune boosting nutrient vitamin C so drinking it every day will certainly improve your immunity from getting ill. Also found in lemons are saponins a chemical compound that has antiviral traits helpful with fighting off colds and the flu.
Reason 3 – Decreases your level of Inflammation
Although not as high as other fruits on the Orac value, the lemon is still a good source of antioxidants. Increasing your intake of antioxidants can only assist you in reducing inflammation levels throughout the body and make you less vulnerable to a whole range of health issues.
Reason 4 – Reduce Your Cholesterol Levels
Keeping cholesterol under control is a concern for all of us. Fortunately, some of the antioxidants found in lemons have the potential to reduce the levels of fat in the blood. Along with blood, fat reduction essential oils in lemon can prevent plaque forming in the arteries by stopping LDL oxidation.
Reason 5- Keep you properly hydrated
Drinking more water in will keep you better hydrated. Adding lemon juice to some of your daily water intake may further improve your hydration state through the ingestion of electrolytes found in lemons that replenish your cells at a deeper level than just water on its own.
Reason 6 – Give you more energy
Getting through the day with enough energy to achieve all your goals can be a challenge. Drinking a small amount of lemon juice each morning gives you a boost of antioxidants and citric acid that can help fight off oxidative stress, a major cause of general fatigue.
Reason 7 – Helps reduce your joint pain
If you suffer with pain in the joints such as arthritis or gout then drinking regular lemon water can help. Again, this is all due to those wonderful antioxidants that attack free radicals reducing cell damage and suppressing inflammatory substances that cause the pain.
Reason 8 – Lowers your blood pressure
Lemons contain potassium an essential mineral associated with lowering blood pressure and reducing the risk of strokes. Most of us don´t eat anywhere near enough the recommended intake of potassium so lemon water contributes to raising this level.
Reason 9 – Helps you have better PH Balance
A correct PH balance is essential for staying healthy and functioning at an optimal level. However many foods we eat and our environment can cause out body to become acidic. Being too acidic may lead to problems such as heartburn and acid reflux to more serious conditions such as chronic fatigue and cancer. Although lemon juice is acidic by nature when broken down in the body it has an alkalizing effect on body tissue.
Reason 10– Improve your Insulin Sensitivity
Lemons are a good quality source of fiber that delivers the benefit of slowing down the rate of food entering the digestive tract and therefore slowing the release of glucose into the bloodstream. By slowing down this process, it stops large spikes in blood sugar levels that would result in large insulin releases. By keeping your insulin levels, more stable the body can manage it better and remain insulin sensitive allowing blood sugars to be absorbed more effectively.
Reason 11– Can help you lose weight
In losing weight is a goal right now then, a regular morning cup of hot lemon water is a wise habit to start. Having better insulin sensitivity, improved digestion, boosted energy levels and having a strong immune system are important for stopping the body storing fat and allowing it to release energy from your fat cells.
Reason 12 – Helps you recover quicker from exercise
When we do intense exercise, we sweat out many electrolytes such as calcium, sodium, potassium, phosphate, magnesium and chlorine. By drinking warm lemon juice, you can help replace these lost electrolytes and get your body back to normal functionality faster.
How much hot lemon water to drink
I can´t find any defining guideline you need to follow but personally, I just add the juice of half a lemon into a mug of warm water and drink that down.
Be wary that lemons are acidic by nature and if you are drinking it every day, it may affect your teeth by softening the enamel.
Therefore, my tip is to either use a straw or just gulp it down and avoid as little contact with your teeth as possible. After your cup of hot lemon water take in some fresh water and swill that around to remove all the juice from your mouth.
Summing up why to drink hot lemon water in the morning
Drinking warm lemon water is not some magic potion that will cure all your problems but it certainly is a useful addition to your nutrition plan.
Along with the potential health benefits, I just think having a cup of hot lemon water in the morning feels like a good thing to do.
I believe when you start a day with a positive habit like this it sets up your day perfectly to continue behaving and thinking with a healthy mindest.
If you haven´t tried it then I challenge you to try it for 30 days and then decide if it is a habit worth keeping.