Is drinking lemon water good for you?

(Dan Tri Newspaper) - From adding flavor to dishes to maintaining health, a touch of sourness in lemons can offer many benefits.

With their sour taste, lemons are often not as popular as other fruits. However, their nutritional content is comparable to any other fruit.

Lemons are rich in vitamin C, fiber, and plant compounds. These components, which give lemons their sour taste, also offer significant potential benefits, from boosting immune health and reducing oxidative stress to lowering the risk of kidney stones.

Lemons are also a fruit with a low glycemic index, meaning they won't cause a sudden spike in blood sugar levels.

Citrus fruits like lemons offer many health benefits (Photo: Shutterstock).

According to the U.S. Department of Agriculture (USDA), a large lemon, without the peel, provides approximately 24 calories, 7.8g of carbohydrates, 0.25g of fat, 2.35g of fiber, 0.92g of protein, 1.68mg of sodium, and 2.1g of sugar. A lemon also contains 44.5mg of vitamin C, which is nearly 50% of the body's daily vitamin C requirement.

Here are some health benefits of lemons, according to the Cleveland Clinic :

Improve cardiovascular health

According to research, vitamin C, which is abundant in lemons, may have a protective effect on the cardiovascular system. Eating fruits and vegetables rich in vitamin C—such as lemons, other citrus fruits, and some leafy green vegetables—may reduce the risk of coronary artery disease.

Cardiovascular disease is very common. We can improve our cardiovascular health by eating a variety of nutrient-rich, whole foods like lemons.

Protect cells from damage.

Lemons are a powerful source of antioxidants, which our bodies need to reduce the damaging effects of oxidative stress. Oxidative stress damages cells and organs and contributes to the development of many chronic diseases, such as Alzheimer's, cancer, diabetes, heart disease, and premature aging.

A diet rich in antioxidants helps balance harmful free radicals. The antioxidants found in lemons (many of which are in the peel) include:

- Hesperidin: This antioxidant, found in lemon peel and pulp, may help strengthen blood vessels and promote cardiovascular health.

- Flavonoids: These compounds help reduce inflammation, support cardiovascular and brain health, and may even have anti-cancer properties.

- Quercetin: Found in the peel, quercetin is best known for its cardiovascular benefits.

- Lutein and zeaxanthin: These carotenoids can be found in lemon juice. They are recognized for their role in eye health.

Preventing kidney stones

Kidney stones are not pleasant. These stones form in the kidneys when minerals and other substances crystallize together. They can be extremely painful as they move out of the urinary system.

Larger stones may even require surgery. And if you've ever had kidney stones, you're likely to get them again.

Research suggests that lemons may help prevent kidney stones, a type of stone that is becoming increasingly common. Two substances in lemons – citric acid and vitamin C – alter the chemical properties of urine to prevent stone formation.

In fact, urologists sometimes refer to the dietary treatment for kidney stones as the lemon water therapy.

Supports iron absorption

As an excellent source of vitamin C, lemons are one of many foods that can help the body absorb iron better. Iron is crucial in ensuring that blood and tissues receive enough oxygen, which helps boost energy levels and benefits organ health.

Maintaining healthy iron levels also helps prevent iron-deficiency anemia.

Eating plenty of iron doesn't mean your body will absorb and utilize it all. You also need to supplement with enough vitamin C.

Support the immune system

The vitamin C in lemons can help the immune system function better, especially during cold and flu season. A 2016 study showed that adequate vitamin C intake can shorten the duration of the common cold and upper respiratory infections.

When you're sick, you quickly lose vitamin C because it's highly concentrated in immune cells. Drinking lemon tea is one way to replenish vitamin C.

The vitamin C and antioxidants in lemons can also boost your immune health by reducing inflammation.

There are many great ways to incorporate lemons and lemon juice into your daily routine, from starting the day with a refreshing glass of lemonade to adding lemon to fruit smoothies and homemade salad dressings or marinades. The flavor of lemon also pairs well with seafood, pasta, and vegetables.

In addition, according to Healthline , lemon water is generally safe to drink, but there are a few potential side effects to be aware of. A 2015 study showed that citric acid, found in lemons and lemon juice, may erode tooth enamel over time.

To minimize the risk, drink lemon water through a straw and rinse your mouth with plain water afterward. Additionally, citrus fruits can increase stomach acid production and cause heartburn in some people.

No side effects have been reported so far in relation to drinking a glass of lemon water every day.

Source: https://dantri.com.vn/suc-khoe/uong-nuoc-chanh-co-tot-khong-20251001192415105.htm