6 misconceptions about the health benefits of lemon juice

There are many searches related to lemon juice recipes for weight loss, is it okay to drink lemon juice every day or can people with stomach pain drink lemon juice...

Below is information about the health benefits of lemon juice, side effects and contraindications when drinking lemon juice and other related issues that you can refer to.

1. Health benefits of lemon juice

One lemon, about 48 grams after squeezing the juice and mixing it with water, contains about 10.6 calories; 21% Daily value (DV) of vitamin C (18.6 milligrams am - mg); 2@ DV folate (9.6 micrograms - mcg); 1% DV potassium (49.4 mg); 1% DV vitamin B1 (0.01 mg); 1% vitamin B5 and about 0.5% vitamin B2 (0.01 mg); 1% DV vitamin B3 (0.06 mg).

Thanks to its high vitamin C content, rich flavonoids and acidic nature , drinking lemon water can bring a number of health benefits. Such as:

- Promotes hydration

Drinking enough water is an important principle to maintain overall health and prevent dehydration, especially during hot weather. Dehydration can lead to fatigue; dry lips, dry skin; headaches; rapid heartbeat; constipation;...

Since not everyone likes drinking water, adding a little lemon juice or a few slices of lemon will help you drink more water and promote effective hydration . Besides, drinking enough water also helps you maintain weight, lubricate your joints, promote the body's elimination process through the excretory system as well as maintain a stable body temperature.

- Lemon juice is a rich source of vitamin C

Citrus fruits like lemons are rich in vitamin C - an antioxidant - which protects cells from free radicals that cause inflammation in the body and increase the risk of chronic disease.

Vitamin C is also proven to have many health benefits such as: supporting the body's synthesis of collagen and L-carnitine; supporting protein metabolism; regenerating other antioxidants; preventing some cardiovascular diseases; supporting better iron absorption;...

Vitamin C deficiency also puts a person at higher risk of infection; dry mouth, dry eyes and dry skin; tired; insomnia;...

- May aid weight loss

Drinking lemon water can help increase your water intake - one of the habits that aids in weight loss - which makes you feel significantly fuller, especially if you drink it before eating.

- Easily replaces sugary drinks thanks to its ability to reduce sweet cravings

According to Healthline, sugary drinks such as soft drinks, sports drinks, energy drinks, etc., if consumed regularly, can increase the risk of certain health conditions such as weight gain, obesity, and disease. type 2 diabetes, heart disease, kidney disease, liver disease, tooth decay, gout,...

Lemon water can be a natural solution that not only quenches thirst, but the distinctive sour taste can also help curb your sweet tooth.

- Citric acid in lemon juice helps prevent kidney stones

Citrate is a component of citric acid that helps make urine less acidic and can even "dissolve" small kidney stones.

According to the American Kidney Association, adding about 4 ounces of lemon juice to a glass of water in your diet is one of the complementary treatments to prevent kidney stones.

- Can aid digestion

Drinking lemon water before meals can promote and improve digestion. According to Healthline, in a small 2022 study, researchers found that the nitric acid in lemons helps increase stomach acid secretion , which helps the body break down and digest food as well as promote peristalsis. The intestines help food move more smoothly.

Potassium in lemon juice also helps reduce bloating caused by a high- sodium diet .

In addition, according to Medical News Today, antioxidants and flavonoids in lemons also help improve cardiovascular health and markers related to metabolism such as glucose tolerance, insulin sensitivity and fat metabolism. . Vitamin B in lemons can support your energy production. Besides, consuming foods rich in vitamin C such as lemons, potatoes, bell peppers, strawberries, etc. is also related to the ability to reduce wrinkles and make skin brighter and smoother.

2. Misunderstanding about the effects of lemon juice on health

There are some misconceptions about the benefits of lemon juice that you need to be aware of, including:

- Lemon juice helps burn fat effectively

Many people believe that the weight loss effect of lemon juice is due to its rich pectin content - a type of fiber that helps you feel full longer and limits calorie intake. But in reality, lemon juice is basically lemon juice that has been diluted very much and only has a very small amount of fiber left (<1 g), so up to now there has been no evidence that drinking lemon juice helps burn fat faster than plain water.

In other words, even though lemon water is naturally low in calories , lemon water can only assist you in losing weight by increasing the overall amount of water you drink daily, not that lemon water directly helps speed up and burn calories. as well as fat faster. If you want to lose weight, you can add lemon water to your daily diet and combine it with other healthy habits including exercising more and controlling your calorie intake less than usual. with calories burned ,...

- Lemon water helps alkalize the body

Many people believe that drinking an acidic drink like lemon juice will help alkalize the body and thereby help change the pH level of the blood. The reality is that what you eat or drink cannot affect the acidity of your blood or the cells in your body, it can only change the pH of your urine.

It's important to note that the so-called "alkalizing diet" may be healthy only because it emphasizes nutrient-rich whole foods, not because it changes blood acidity your.

- Drink lemon juice to prevent cancer

Originating from the notion of an alkaline diet, there is also the notion that drinking lemon juice prevents cancer, especially drinking lemon juice directly.

According to Medical News Today, this notion is completely wrong. A balanced diet that includes natural lemon juice and fresh fruits and vegetables can help reduce the risk of cancer, but no research has shown that drinking lemon water, or even lemon juice, will help treat cancer and prevent cancer cells from spreading.

Furthermore, drinking undiluted lemon juice can increase the risk of irritating the mucous membranes of the throat, stomach, etc. in sensitive cases.

- Lemon juice helps cleanse and detoxify better than filtered water

The detox diet with lemon water has been a hit on social networks for a while, but according to experts, most of the claims about foods and drinks that can cleanse or detoxify the body are not true. scientific basis up to the present time.

Specifically, lemon juice is said to have a purifying effect on the body thanks to its vitamin C and antioxidant content. It can help stimulate digestion and support liver function, which are processes that play a part in the body's natural detoxification process. However, the body is equipped with organs such as the liver and kidneys, which work effectively in eliminating toxins. Therefore, although lemon water may support these natural processes, it is inaccurate to say that lemon water has the ability to detoxify the body in eliminating toxins alone.

- Drinking lemon water in the morning on an empty stomach is better

Many people believe that drinking lemon water in the morning on an empty stomach will help you lose weight and be better for your health. Although drinking lemon water in the morning can help supplement vitamins and minerals to help reduce fatigue and kick-start metabolism, drinking lemon water in the morning is not always good, especially for people with weak immune systems. sensitive digestion.

Drinking lemon water on an empty stomach can cause stomach irritation in this group of people, causing heartburn and acid reflux , making the pain worse.

Therefore, you can drink lemon water at any time of the day and what needs to be paid attention to is the body's reactions when drinking lemon water to adjust the appropriate drinking time. Note that, if you intend to drink lemon water every day, use a straw and rinse your mouth afterward to avoid tooth enamel erosion because the citric acid in lemon can cause tooth enamel to wear away.

- Drinking warm lemon water is better than cold lemon water.

There is no rule about whether warm or cold lemon water is better. Depending on your preference and health condition, you can choose the appropriate temperature to mix lemon water.

3. Some healthy lemonade recipes

In addition to the traditional way of making lemonade with just lemon juice and filtered water, you can also add flavor and enjoy additional benefits from ingredients added to your glass of lemonade such as a few mint leaves, pure honey, maple syrup, a few slices of fresh ginger or cucumber, a little cinnamon or turmeric powder,...

- Lemon juice, honey and ginger: Mix warm water with lemon juice, add a spoonful of honey and a slice of fresh ginger to enhance digestion and fight inflammation.

- Lemon, cucumber and mint juice: Add lemon juice, a few slices of cucumber and mint leaves to a pitcher of filtered water. This helps detox and cool the body.

- Lemon and cinnamon water: Squeeze lemon juice into warm water and add a cinnamon stick; cinnamon helps control blood sugar levels.

- Lemon, strawberry and basil water: Add a few slices of strawberries and basil leaves to lemon water for extra flavor and antioxidants.

According to Healthline, you can drink one or two glasses of lemon water a day, depending on your health condition, but you need to pay attention to the side effects of drinking too much lemon water to balance it appropriately. Side effects of drinking too much lemon water can include tooth enamel erosion, heartburn, and increased stomach acid production in some people.