This Inexpensive Drink Has So Many Benefits

What drink is insanely inexpensive to make, keeps skin glowing, aids digestion, can help you lose weight, and is packed with vitamin C? No, it’s not the latest infomercial, it’s lemon water!

You have heard of drinking lemon water for some health benefits, but what are they?  Right now it’s citrus season and the lemons are fresh and easy to juice.  They haven’t been in cold storage for eight months so their nutrient value is still high. So what are the benefits of lemon water, and should you consider adding it to your diet? Research has unearthed a multitude of benefits of drinking lemon water for weight loss, immune health, energy levels, and more.

Aids in Digestion and Detoxification

According to Traditional Chinese Medicine, lemon water benefits digestion and stomach health. It’s also said to have cooling properties and can help boost the functions of the liver and gallbladder.

Because lemon juice’s atomic structure is similar to the digestive juices found in the stomach, it tricks the liver into producing bile, which helps keep food moving through your body and gastrointestinal tract smoothly.

If you drink lemon juice first thing in the morning upon rising, you will give your bile ducts a “cleaning” before starting to put food into the digestive tract.

Healthy Skin

The vitamin C in lemon is a powerful antioxidant.  Antioxidants are essential to slow down the damage from free radicals which are found in our environment and are produced in the body as we age.  One of the places that shows this free radical damage is our skin.  Vitamin C helps the body produce collagen which helps reduce fine lines and wrinkles.

In one study published in the American Journal of Clinical Nutrition, regularly consuming vitamin C led to younger-looking skin and fewer wrinkles. 1

Promotes Weight-loss

When it comes to lemon juice, its acidity is linked to lowering the body’s glycemic response — which involves how blood sugar levels fluctuate after eating carbohydrates. A 2020 European Journal of Nutrition showed that drinking 250 milliliters of lemon juice created a lower blood sugar spike than a piece of bread, tea, or even water. 2

This study also demonstrated that lemon juice increases both gastric secretions and emptying rate, both of which can prompt weight loss.

Additionally, swapping your soda, fruit juice, or energy drinks for a glass of lemon water can not only help keep you hydrated, but it can also significantly decrease caloric intake.

Helps Balance your pH

Your body’s pH is absolutely essential to maintaining overall health. Unfortunately, our “sad” American diet is high in acid-forming foods.  Interestingly, lemon becomes “alkaline” in the body once it is digested. 

Some research shows that an alkaline diet may be beneficial for relieving chronic pain, boosting bone health, and protecting against disease. According to one study published in the British Journal of Radiology, fostering an alkaline environment in the body could also help enhance cancer treatment effectiveness as well. 3

How To Make and Take

As mentioned above, it’s citrus season, and lemons are widely available for a great price.  Opt for organic if possible.  Ideally, drink lemon water first thing in the morning upon rising. 

Juice 1/2 of a lemon into 4 ounces of purified water.  You can lightly heat the water and make a lemon “tea” if you like.  If you find it is too acidic for your stomach, dilute it into 8 ounces of water.  You can add a little honey if the water is warm.  Drink all at once before any other beverage.

I use a lemon “squeezer” that allows me to juice 1/2 of a lemon at a time (available on Amazon.)  Limes can also be used and have similar benefits.

To make preparing lemon water even easier, you can juice several lemons into an ice cube tray and freeze. Pop a few cubes in a glass of water to have fresh lemon juice at the ready anytime!

In health,

Chris Mckee

Certified Nutritionist at Achieve Integrative Health