Updated: 11/25/2019
A good diet is a key to improving your health. To do so, some simple recipes with regular ingredients that can be easily found will help you form healthy habits. Have you ever tried to start your day with a cup of warm lemon water? If you answered no, you might be shocked by its health benefits!
According to the USDA National Nutrient Database, lemon contains a good amount of vitamin C, B-vitamins (niacin, folate, thiamine, riboflavin), potassium, zinc, and magnesium[1]. In our article today on Effective Remedies, we will show you the health benefits of having warm lemon juice in the morning and if there are any side effects.
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Drink Warm Lemon Juice In The Morning. You Will Be Shocked By The Results!
I. Benefits Of Warm Lemon Juice
1. Lose Weight
According to a study conducted by the International Journal of Nursing Research and Practice, study participants lost 1-4 kg and reduced waist circumference by 4-6 cm over 3 weeks taking warm lemon water[2]. Moreover, Fox News says that lemon water has fewer calories than other drinks except water[3]. To support this, a 2015 study shows that a lemon detox program helped overweight women reduce fat and insulin resistance due to caloric restriction[4]. We all know that lemon is a good source of vitamin C, which is effective in modulating fat production, thus promoting weight loss[5]. Furthermore, according to a study in 2008, lemon has polyphenols, which help prevent weight gain in mice[6].
2. Prevent Kidney Stones
The kidney stone is a common issue that causes a lot of pain when it becomes serious. Therefore, it is essential to prevent it. According to Dr. Allan Jhagroo, a kidney stone specialist at the University of Wisconsin School of Medicine and Public Health, limeade, lemonade and other fruits and juices high in natural citrate can help prevent kidney stones[7]. However, you must be careful with the amount of sugar in this fruit, so buy sugar-free lemonade, or make your own. Moreover, according to Roger L. Sur, MD, director of UC San Diego Comprehensive Kidney Stone Center, lemon water is a way you can prevent kidney stones thanks to their citrates that inhibit kidney stone formation[8]. His study also shows that the combination of four ounces of reconstituted lemon juice and two liters of water a day reduces the rate of stone formation from 1.00 to 0.13 stones each patient. Another advice of Dr. Brian Eisner, co-director of the Kidney Stone Program at Harvard-affiliated Massachusetts General Hospital is that consumption of lemon water daily is an amazing way to increase urine citrate and reduce kidney stone risk[9].
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3. Aid Digestion
According to the VITAL RECORD which is the digital newsroom of the Texas A&M Health Science Center (TAMHSC), thanks to the high acidity, lemon water is beneficial for promoting the production of hydrochloric acid, thus improving digestion[10]. Furthermore, Dr. Penny Stanway mentioned in The Miracle of Lemons: Practical Tips for Health, Home & Beauty that we should add lemon water to our diet because lemon has acidity which can be helpful for digestion by lowering the pH of the stomach[11]. Additionally, Leah Hechtman reported that taking warm lemon water in the morning not only aids the digestive system but also improve the appetite.
4. Improve Immunity
As we know, lemon is the source of vitamin C, which is necessary to improve the immunity. According to Dr. Nandi, who is the creator and host of The Dr. Nandi Show, many studies support that warm lemon water and the extra vitamin C can battle viral infections and sore throats[13]. Moreover, the lemon juice in the morning is a way to boost your immune system.
5. Reduce Bad Breath
You may be surprised with the benefit of warm lemon water on freshening your breath because it can reduce the growth of bacteria in your mouth – registered dietician Erin Palinski-Wade, RD, CDE, author of Belly Fat Diet for Dummies said. Also, according to Dr. Nandi, drinking a glass of warm lemon water in the morning is an effective way to help you reduce the risk of bad breath[13].
6. Prevent Cancer
Many studies show that consuming the citrus flavonoids, including the lemon regularly may lower the risk of developing some kinds of cancer such as stomach and pancreatic cancer, and may even prevent some types such as breast and colon cancer[14]. According to the Agricultural Research Service at the U.S. Department of Agriculture, many protective properties against cancer are present in lemons[10]. The Journal of Agricultural and Food Chemistry publishes the study which indicates that lemon may prevent cancer thanks to its ability in preventing the formation of new cancer cells and keeping carcinogens from reaching sites in your body as well[14].
7. Improve Heart Health
If you have heart problems, you should drink lemon juice regularly because it contains potassium, which can help relieve the problems related to heart, such as high blood pressure, dizziness, and nausea, if these problems are related to your potassium. According to a study published in the Journal of Nutrition and Metabolism, daily consumption of lemon and walking (average body movement) plays a role in reducing high blood pressure[17]. Besides, a study in 2001 proves that a large amount of vitamin C in lemon may prevent various coronary heart disease[18].
8. Improve Skin
Taking warm lemon water regularly may help you prevent aging. Lemon is rich in antioxidants which can work as anti-aging properties[19]. We know that aging comes because of the free radicals which cause the breakdown of various tissues in the body, especially the skin. According to a study in 2007, the breakdown of collagen fibers in the skin can be reversed thanks to plant-derived antioxidants[20]. Collagen will help you have strong skin and protect your skin from absorbing toxins. Moreover, a study published in the American Journal of Clinical Nutrition shows that a high intake of vitamin C may reduce wrinkles[21]. Palinski-Wade also says that vitamin C helps connect tissue under the skin and water helps hydrate the skin so that the lemon water can provide a more youthful appearance.
II. Side Effects
Lemon water is good but it also has some side effects when being used too much.
- Tooth erosion: Many studies show that consuming too much lemon water can lead to tooth erosion because this fruit is rich in acid[24]. However, do not worry if you drink lemon water every morning. Remember to brush your teeth and use floss more regularly.
- Canker sores: If you have sores in your mouth, lemon water may make them more painful because of the citric acid in lemon[25]. You should consume lemon again after healing the scores completely.
- Migraine: In a particular migraine diet designed by the Delaware Biotechnology Institute, the experts advise patients to avoid lemon water[26].
- Gastric ulcers: For some people who have a sensitive stomach, taking warm lemon water on an empty stomach can be harmful to your stomach.
In conclusion, according to the evidence in studies, starting your day with warm lemon water brings to you many health benefits. Besides, it is advisable to have enough sleep, drink enough water, do exercise and have health examination regularly.
We hope that you find this article useful for you. Do not hesitate to leave your questions in the comment box below. We are always welcome to hear your opinions.
All content provided is for informational & educational purposes. We recommend you consult a healthcare professional or doctor before using lemon juice for any health issue.