The concept of using boiled lemons to aid in weight loss has gained traction, fueled by anecdotal evidence suggesting benefits such as boosted immunity and improved skin. While scientific research specifically focusing on boiled lemons is limited, lemons themselves are known to be rich in vitamin C and other essential nutrients. This article delves into the potential health benefits associated with boiled lemons, examining the available evidence and offering a balanced perspective.
Nutritional Value of Lemons
Lemons are a natural source of vitamin C, a potent antioxidant that protects the body's cells from damage caused by free radicals. They also contain other vitamins and minerals, including calcium, potassium, thiamin, vitamin B6, pantothenic acid, zinc, copper, manganese, and riboflavin. A glass of lemon water with the juice of one lemon (48 grams) provides approximately 11 calories, 18.6 mg of vitamin C (21% of the daily value), 2% of the daily value of folate, and 1% of the daily value of potassium, vitamin B1, and vitamin B5, and 0.5% of the daily value of vitamin B2.
However, it's important to note that boiling lemons may reduce the amount of nutrients they contain, as cooking can break down vitamins and minerals, causing them to leach into the cooking water. If you boil lemons to eat them whole, consider saving the cooking water to consume as well, ensuring you receive the maximum nutritional benefit.
Potential Health Benefits of Boiled Lemons
Skin Appearance
Lemons are rich in vitamin C, an antioxidant that protects skin cells from damaging free radicals, thereby reducing the signs of aging. Some studies suggest that ingesting vitamin C helps the skin heal faster and minimizes scar formation. It may also stimulate collagen production, giving the skin a plumper, firmer appearance and minimizing fine lines and wrinkles.
Blood Pressure
Lemons are a good source of minerals that may help lower blood pressure, such as calcium and potassium. Experts recommend getting these key nutrients from the diet instead of taking them as dietary supplements, where possible. A 2014 study from Japan suggests that a daily intake of lemon juice could lower blood pressure in middle-aged women. However, the study was complicated by the fact that the participants also took daily walks, which may have had more of an impact on blood pressure than the lemon juice. An earlier 2012 study into the effects of lemon juice on blood pressure saw no significant difference in blood pressure readings after 2 weeks. However, the authors recommend further research, given the anecdotal evidence from people with high blood pressure suggesting that drinking lemon juice can help lower blood pressure immediately.
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Immunity
The vitamin C in lemons may help boost the body’s immune system, protecting it against respiratory infections. For example, one 2017 review indicates that large doses of vitamin C (200 mg per day) could be effective in treating pneumonia and the common cold. It also suggests that maintaining an intake of around 100-200 mg of vitamin C per day could help prevent future infections. The same review suggests that people who are more at risk of vitamin C deficiency, such as older adults, should ensure that they are getting enough vitamin C from their daily diet. A hot water and lemon drink may be one way to top up a person’s vitamin C levels.
Weight Loss
Although there is no solid evidence to suggest that lemon water is any more effective than plain water at helping people lose weight, it is still a very low calorie beverage. People who tend to prefer fruit juices and soda drinks to plain water may find that drinking lemon water in place of these beverages will help them lose weight faster. Furthermore, drinking water before meals may increase feelings of fullness, which could lead to decreased food intake. Some older studies have found that drinking water could temporarily boost your metabolism and increase calorie and fat burning. However, more research is needed, as some studies have observed mixed results.
Digestion
People with indigestion often report symptoms such as bloating and heartburn improving after drinking a glass of hot water and lemon. However, there is not a great deal of evidence to support the notion that lemon is the ingredient doing all the work. That said, there is evidence to suggest that drinking warm water can have a soothing effect on the gut. One 2019 study in rabbits found that a daily dose of warm water helped reduce diarrhea. Also, a 2016 study in humans found that warm water helped improve bowel movements after surgery. So, it may be the temperature of the water, rather than the added lemon juice, that is helping digestion. It is worth noting that the soluble fiber in the fruit may help by slowing the digestion of sugars and starches. However, this would involve eating the pulp of the lemon, not drinking the juice.
Kidney Stone Prevention
The citric acid in lemons may help prevent kidney stones. Citrate, a component of citric acid, paradoxically makes urine less acidic and may even break up small stones. The National Kidney Foundation suggests mixing 4 oz of lemon juice concentrate with water as a complementary dietary remedy alongside other medication for kidney stone prevention.
How to Prepare Boiled Lemon Water
Most people prefer to add slices of lemon to hot water, or boil lemon in water, to create a lemony beverage. However, more and more people are discovering that boiled whole lemons can take the place of preserved lemons, adding flavor and texture to dishes.
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Here are three alternative ways to prepare a boiled water and lemon beverage:
Method 1:
- Cut a fresh lemon in half.
- Squeeze the lemon or use a lemon juicer to remove the juice, and discard any peel or pips.
- Add the strained lemon juice to a glass of freshly boiled water and allow it to cool before drinking.
Method 2:
- Cut a lemon into slices or quarters.
- Add a piece of lemon to a freshly boiled cup of water.
- Allow it to cool before drinking.
Method 3:
- Bring a small pot of water to the boil.
- Slice a fresh, washed lemon into quarters and add to the water.
- Boil for around 3 minutes.
- Allow it to cool before drinking.
People who find lemon water too bitter to drink may like to add a spoonful of honey to sweeten the taste. People who prefer to use boiled lemon as an added ingredient to dishes may prefer to boil the lemon for longer, around 20-30 minutes, depending on its size.
Potential Downsides of Drinking Lemon Water
While lemon water is generally safe to drink, there are a few potential side effects to be aware of. A 2015 study suggests that citric acid, which is found in lemons and lemon juice, may erode tooth enamel over the long term. To limit the risk, drink lemon water through a straw and rinse your mouth with plain water afterward. Additionally, citrus fruits may increase gastric acid production and cause heartburn in some people.
Incorporating Lemon into Your Daily Routine
Beyond drinking lemon water, there are numerous ways to incorporate lemon into your daily routine:
- Add lemon zest to your meals for flavor and added nutrients.
- Use lemon juice as a marinade for meats and vegetables.
- Add lemon slices to hot tea for a refreshing and relaxing beverage.
- Use lemon juice to clean and disinfect surfaces.
- Include the lemon peel in the boiling process to extract beneficial compounds like limonene and pectin. Limonene is great for stress relief and boosting immunity. It also promotes heart health, lowers blood sugar, and helps reduce LDL (bad) cholesterols. Pectin Fiber expands in your stomach and helps you feel fuller, longer, has Anti microbial & Anti Fungal properties, and some studies suggest Anti Cancer properties as well.
The Importance of a Holistic Approach to Weight Loss
It's crucial to remember that drinking boiled lemon water alone is unlikely to lead to significant weight loss. A holistic approach that includes a balanced diet, regular physical activity, and stress management is essential for achieving and maintaining a healthy weight.
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- Balanced Diet: Focus on consuming whole, unprocessed foods, including plenty of fruits, vegetables, lean protein, and whole grains.
- Regular Physical Activity: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with strength training exercises.
- Stress Management: Practice stress-reducing techniques such as meditation, yoga, or spending time in nature.