It’s little wonder that a cup of lemon water in the morning is a common alternative to coffee and a popular elixir in the wellness world. Lemons have a ton of proven nutritional properties, including lots of vitamin C, antioxidants, and natural acids that support the body and strengthen the immune system.
However, proponents of lemon water also say it’s detoxifying, hydrating, and helpful for stimulating digestion. Some even say that it can boost metabolism and provide a long-lasting boost of energy. But does lemon water actually live up to all these claims? Can you drink too much? And, what actually happens in the body when you drink lemon water every day?
The truth about lemon water
According to the research, many of the claims about lemon water are somewhat true. Lemon juice stimulates bile productionwhich in turn activates digestion and supports fat processing. In addition, the antioxidants and secondary plant compounds in lemons support the natural cleansing processes of the liver and the kidneys. (More on that below.)
Still, there is one problem with adding lemon to heated water: the citrus fruit loses most of its vitamin C when it reaches temperatures above 140 degrees Fahrenheit. So, if you’re drinking lemon water in the morning, avoid using just-boiled water. Instead, let the water cool before adding the lemon and aim to drink it warm or lukewarm.
Another thing to consider is lemons’ innate acidity: It can damage teeth and irritate the stomach, especially for those prone to heartburn or acid reflux.
The benefits of lemons
All citrus fruits are antioxidant wondersand that’s true for lemons, too. Numerous studies confirm that lemons are rich in plant compounds that protect cells from the oxidative stress associated with cardiovascular disease, chronic kidney failure, certain cancers, and chronic obstructive pulmonary disease (COPD).
Daily consumption of lemons can also improve nutrient absorptionthanks to the ability of citric acid to bind to plant-based iron, making it more readily available to the body. A splash of lemon over salad or avocado toast can increase iron absorption many times over—an underestimated effect, especially for vegetarians.
Of course, lemon also have a well-known antibacterial effect: Lemon juice can inhibit bacteria in the mouth, freshen breath, and neutralizes odors. It is also mild enough to leave oral flora intact— as long as it is diluted and consumed in moderation.