According to the U.S. Department of Agriculture, one cup of lemon water contains about 21% of the daily requirement of vitamin C, 2% of folate, and around 1% of vitamin B vitamins. It seems similar to regular water, so why is drinking lemon water beneficial?

1️⃣ Improved Digestion

First, it enhances digestion significantly. Lemon water promotes digestion and can help alleviate indigestion and constipation.

✅ There is an interesting study from 2022 comparing MRI scans of people who drank lemon juice with those who didn’t. The results suggest that the components of lemon can help empty the stomach more quickly (1). The citric acid in lemons increases stomach acid secretion, which aligns with the hypothesis that food is broken down faster in the body.
✅ Additionally, the increased acidity was found to slow down alpha-amylase activity, which has a positive effect in suppressing overall blood sugar rise.

2️⃣ Citric Acid

The citric acid in lemon juice promotes stomach acid function. It effectively improves indigestion and optimally sets the intestinal environment.

✅ A study found that a group drinking 300cc of lemon water before meals showed a clear change in their gut microbiota compared to a water-drinking group (2).
✅ Citric acid from lemons can help prevent kidney stones. The citrate in citric acid makes our urine less acidic, which can help dissolve small stones that may form in the kidneys.
✅ In fact, the American Kidney Foundation recommends mixing lemon juice with water as an adjunct therapy to prevent kidney stones.

3️⃣ Weight Loss

Another appealing benefit is weight loss. Lemon water can give you a feeling of fullness and may assist in dieting.

✅ A study from 2018 indicated that drinking water before meals can lead to consuming less food due to a sense of fullness (3). This can lower gastric acidity, potentially decreasing overall digestive efficiency. At this time, citric acid, or lemon water, can be useful.
✅ Maintaining pre-meal satiety while hydrating and keeping your digestive power intact is a key mechanism for weight loss. Try incorporating lemon water actively in your diet.

4️⃣ Vitamin C 🍋🍋

We can’t talk about lemons without mentioning vitamin C. Lemons are rich in vitamin C, which helps strengthen the immune system and improve skin health. A deficiency in vitamin C can lead to a weakened immune response, fatigue, and swollen or painful gums, right? Lemon water, being rich in antioxidants like vitamin C, can also aid in anti-aging and improving skin condition. How about supplementing your vitamin C intake through lemon water, which is often easily forgotten?

References

1) Glycemic response, satiety, gastric secretions and emptying after bread consumption with water, tea or lemon juice: a randomized crossover intervention using MRI. European Journal of Nutrition Article. Volume 61, pages 1621–1636, (2022).
2) Effects of Citric Acid in Lemon Water on the Human Intestinal Microbiota: A Comparison between Pre-Meal Intake of Water and Lemon Water. International Medical Journal . Dec2021, Vol. 28 Issue 6, p625-628. 4p.
3) Effect of Pre-meal Water Consumption on Energy Intake and Satiety in Non-obese Young Adults. Clin Nutr Res. 2018 Oct 31;7(4):291–296. doi: 10.7762/cnr.2018.7.4.291