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Lemon water: scientific data on benefits and contraindications
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project E-mail: eliseeva.t@edaplus.info
Abstract. The article discusses the main properties of lemon water and her impact on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the drink are indicated, the use of lemon juice is considered. water in various types of medicine and the effectiveness of its use in various diseases. Potentially adverse effects of citric acid were analyzed separately. water on the human body under certain medical conditions and diseases.
Key words: lemon water , benefits, harm, beneficial properties, contraindications
Lemon water is any drinking water mixed with fresh lemon juice . It has become a popular morning drink as many celebrities and medical experts promote the benefits of drinking it and claim it boosts energy levels, boosts metabolism, and is good for the kidneys. There are several scientifically proven reasons to drink it regularly, and they may convince you to change your drinking regimen.
The calorie content of lemon water depends on the amount of juice added - in 100 g of fresh juice there are only 22 kcal and 38.7 mg of ascorbic acid. A low-calorie drink helps to effortlessly increase your vitamin C intake, which is 65-95 mg daily. There are many other nutrients in the concentrate, including B vitamins, calcium, iron, magnesium and potassium.
Top 7 Health Benefits of Lemon Water and Reasons to Start Drinking It Every Day 1. Prevents kidney stones
If protecting against kidney stones doesn't seem like such a big deal to you, then you've never had a problem. Lemons contain citrate, which prevents the accumulation of calcium, prevents it from binding to other compounds and the formation of stones. These citrus fruits are much more effective than oranges and are excellent at preventing the formation of kidney stones. [12]
2. Speeds up metabolism
Water with lemon does not neutralize the harm of pizza and does not help those who abuse carbohydrates lose weight. But many studies confirm that citrus flavonoids improve metabolism, avoid insulin resistance and get rid of extra pounds faster with proper nutrition. [3, 4 5]
3. Accelerates the elimination of toxins
Although food and drinks do not affect the acidity of the blood, body cells, supporters of the alkaline diet still believe that lemon water normalizes the acid-base balance - it alkalizes the body. Researchers do not believe in this effect, but they do not doubt that it has a slight diuretic effect and thus helps to remove harmful, toxic substances in the urine. A glass of drink will bring great health benefits if you ate a lot of meat or fatty, fast- carbohydrate foods the day before. [6]
4. Strengthens the immune system
The concentration of vitamin C in lemons is not as high as in some other citrus fruits. Despite this, they are excellent for strengthening the immune system. They are not as high in calories as sweet fruits and are rich in antioxidants. These substances without side effects reduce oxidative stress - they fight free radicals and cancer.
5. Increases collagen production and improves skin condition
Vitamin C not only supports the immune system, but also promotes the production of collagen, a filamentous protein. Thus, regularly adding lemon juice to water helps to look better. [7]
6. Freshens breath
The recommendation to rub your hands or a surface with lemon to get rid of the smell of garlic came to the rescue of many. This folk remedy can be adapted to neutralize bad breath ( halitosis ) caused by eating onions, garlic, fish and some other foods. Lemon is said to stimulate salivation, and water is said to prevent dry mouth, thereby reducing the buildup of bacteria.
7. Improves digestion
Warm lemon water helps the stomach digest food, stimulates the formation of bile in the liver. It gently regulates digestion, fights constipation. Its citrates prevent the formation of stones not only in
the kidneys, but also in the gallbladder. [eight]
Why you can not drink a lot of lemon water: contraindications and harm
Although the drink is considered safe to drink, you should be aware of its possible side effects:
• when abused, it causes a burning sensation in the stomach, worsens the symptoms of acid reflux and heartburn;
• has a diuretic effect;
• a high concentration of citric acid destroys tooth enamel, so it is safer to drink a healing elixir through a straw and then rinse your mouth.
To face one of the problems, you need to drink a lot of acidified drink. Use it carefully and moderately to get only the benefits without harm to health.
How much lemon water can you drink?
If you want to get the recommended daily dose of vitamin C from a drink, you need about 3/4 cup of pure lemon juice for one day. Such a portion can become too much load for the gastrointestinal tract. Therefore, nutritionists advise focusing on the rate of water consumption - 30 ml per 1 kg of weight for men and women - acidify it to taste and not turn drinking into torture.
How to Make Lemon Water Properly: Recipes, Ingredients and Proportions
To prepare a drink, you will have to stock up on lemons to squeeze fresh juice out of them or cut them into slices, which can then be thrown into a glass or bottle. If you don't want to spend time preparing a drink every day, freeze freshly squeezed juice in an ice cube tray and you will always have a healthy concentrate on hand. When cooking, try to use warm liquids, as hot liquids lose polyphenols and other nutrients found in the pulp and skin.
Quick Lemon Water Recipe:
• juice of 1/2 lemon;
• 250 ml of water;
• honey, ginger, mint leaves, cinnamon or turmeric - optional. Expert comment
Tatyana Eliseeva, nutritionist, nutritionist
Replacing plain water with lemon water is one of the simplest yet most effective dietary changes that is sure to bring health benefits. You can use the finished drink every day at any time, but it is most effective if you drink it in the morning. Several of these glasses a day will help protect against dehydration, improve immune protection, colds, the functioning of the digestive tract and brain.
Literature
1. Dietary treatment of urinary risk factors for renal stone formation. A review of CLU Working Group, https://pubmed.ncbi.nlm.nih.gov/26150027/
2. Lemon juice has protective activity in a rat urolithiasis model, https://pubmed.ncbi.nlm.nih.gov/17919315/
3. Drinking water is associated with weight loss in overweight dieting women independent of diet and activity, https://pubmed.ncbi.nlm.nih.gov/18787524/
4. Lemon Polyphenols Suppress Diet-induced Obesity by Up-Regulation of mRNA Levels of the Enzymes Involved in P -Oxidation in Mouse White Adipose Tissue, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2581754/
5. Lemonade therapy increases urinary citrate and urine volumes in patients with recurrent calcium oxalate stone formation, https://pubmed.ncbi.nlm.nih.gov/17919696/
6. Lemon detox diet reduced body fat, insulin resistance, and serum hs -CRP level without hematological changes in overweight Korean women, https://pubmed.ncbi.nlm.nih.gov/25912765/
7. The Roles of Vitamin C in Skin Health, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/
8. Effects of lifelong intake of lemon polyphenols on aging and intestinal microbiome in the senescence-accelerated mouse prone 1 (SAMP1), https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6403313/
Journal.edaplus.info - Журнал здорового питания и диетологии An extended HTML version of this article is available on the edaplus.info website. Lemon water: scientific data on the benefits and contraindications
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info E-mail: eliseeva.t@edaplus.info
Received 07.12.2021
Abstract. The article discusses the main properties of lemon water and her impact on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the drink are indicated, the use of lemon juice is considered. water in various types of medicine and the effectiveness of its use in various diseases. Potentially adverse effects of citric acid were analyzed separately. water on the human body under certain medical conditions and diseases.
