When the desire for a soothing hot beverage arises, many individuals instinctively turn to coffee. However, lemon ginger tea has garnered significant attention from those who vouch for its efficacy as a bedtime relaxation aid and a digestive aid. Given the extensive online discussions surrounding this beverage, it can be challenging to discern the genuine benefits of lemon ginger tea from mere hearsay.
What is Lemon Ginger Tea?
While there isn't a single definitive recipe for lemon ginger tea, it typically involves combining hot water with fresh lemon juice and ginger, according to Jessica Cording, R.D., author of "The Little Book of Game-Changers." Cording emphasizes that utilizing fresh ingredients, especially fresh ginger, maximizes the drink's benefits. Some individuals may also opt to add a touch of sweetness, such as agave, maple syrup, or honey, but Cording advises moderation.
Although most people prepare this tonic at home, pre-packaged lemon and ginger tea bags are also available for convenient steeping in hot water.
Potential Health Perks of Lemon Ginger Tea
There are a few potential perks of sipping this drink.
Digestive Aid
Lemon ginger tea can promote healthy digestion by combining the benefits of ginger and lemon in a soothing beverage, according to Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy.
Read also: The Ultimate Keto Lemon Chicken Guide
Ginger contains compounds like gingerol that stimulate the production of digestive enzymes, improving gut motility and aiding in breaking down food more effectively. While lemon is acidic, it’s actually less acidic than the hydrochloric acid naturally present in your stomach. Lemon also provides a small boost of potassium, which can help support muscle contractions in the digestive tract, Keatley says. Limonene, a compound found in lemon, also aids in digestion and can help to move things along, Cording says. Ginger also enhances gastric emptying, which can also help keep you regular, Keatley says.
Nausea Relief
Ginger is very soothing for nausea, Cording says. The impact of ginger on nausea is largely due to gingerol and shogaol, active compounds in ginger that interact with serotonin receptors in the gut, reducing nausea signals to the brain, Keatley says. While ginger is the big player here, the scent of lemon may also help calm your central nervous system, helping you to relax when you’re nauseous, Keatley says. Consuming 1 to 1.5 grams of ginger per day may be enough to get an anti-nausea effect. Ginger appears to be most effective at helping stave off nausea related to pregnancy. However, it seems less effective at preventing vomiting. A lemon-ginger infusion is generally regarded as safe during pregnancy.
Relief from Constipation
There are a few potential reasons for this. There’s a compound in lemon called limonene that aids in digestion and can help to move things along, Cording says. Ginger also enhances gastric emptying, which can also help keep you regular, Keatley says. Proper hydration softens stool, making it easier to pass and promoting regular bowel movements, he says.
Anti-Inflammatory Properties
Lemon ginger tea is unlikely to cure all inflammation in your body, but it may help to tamp down on things a little. Lemon has antioxidant properties and vitamin C, which is in lemon, has been shown to protect against inflammation-related damage to the cells, Cording says. Ginger contains bioactive compounds such as gingerol, shogaol, and paradol, which inhibit pro-inflammatory pathways by blocking certain enzymes, Keatley says. Gingerol, one of the plant compounds found in ginger, boasts anti-inflammatory and antioxidant properties. Chronic inflammation is linked to conditions like metabolic syndrome, cancer, Alzheimer’s disease, and heart disease. However, studies show mixed results on whether ginger has anti-inflammatory effects in people.
Hydration
Lemon ginger tea is mostly water, and that can help keep you hydrated. How much water you need per day is affected by many factors, such as your medications, activities, and any health issues.
Read also: Lemon Olive Oil Cake (Keto)
Weight Loss
Lemon ginger tea can also help you lose weight. Lemon has been shown to reduce insulin resistance and the amount of fat stored in the body. Ginger has been shown to reduce hunger, which can help people lose weight.
Improved Immunity
Lemon is a rich source of vitamin C and antioxidants, both of which have immunity-boosting properties. Ginger also has immunity-boosting properties and can guard against some bacteria.
Protection from Some Cancers
Ginger is believed to reduce the risk of some cancers.
Reduced Risk of Cardiovascular and Liver Disease
Lemon and ginger contain components that are believed to help reduce risks associated with cardiovascular disease and liver disease.
Pain Relief
Lemon ginger tea can help reduce pain associated with inflammation, arthritis, and even headaches. Some people enjoy drinking a cup of lemon ginger tea to relieve muscle soreness after a good workout, or for relief from menstrual pain.
Read also: Comprehensive Guide: Lemon Aromatherapy
Cognitive Benefits
Ginger may provide cognitive benefits. A cup of ginger tea can help to increase concentration and focus and increase energy. A recent study showed that consuming ginger may aid in both attention and cognitive processing capabilities among middle-aged women. Ginger has also been shown to have possible positive effects when it comes to Alzheimer’s and other degenerative neurological diseases.
Nasal Congestion Relief
The steam generated from your hot lemon-ginger infusion may help open up your nasal cavities - helping clear a stuffy nose. Drinking something warm also soothes a sore throat from mucus buildup. Although these effects are mostly anecdotal and supported by folk medicine, they may be useful to keep in mind during cold and flu season or if you experience seasonal allergies. Lemon-ginger tea won’t cure you of any of these, but it may help loosen up congestion, allowing air to flow through your nose a little easier.
Stress Reduction and Improved Mood
The aroma of lemon and ginger tea alone can have a calming effect on the mind. Both ingredients are associated with stress reduction and improved mood. The vitamin C in lemons has been linked to lower levels of cortisol, the stress hormone, while ginger's adaptogenic properties help the body adapt to stress.
Bedtime Ritual
Drinking lemon-ginger tea before bed may help improve mindfulness and hydration. It may also reduce indigestion, nasal congestion, and more. If you have difficulty falling or staying asleep, you may be looking for ways to get more rest. Drinking an herbal tonic, like lemon-ginger tea, could be a soothing bedtime ritual to help put the day behind you.
Lemon Ginger Tea Nutrition
The nutrition facts in your lemon ginger tea will depend a lot on whether you make it or use a packaged version. For bagged lemon ginger tea, simply read the label. In lemon ginger tea that you make, you can expect the following for nutrition:
- Calories: 0
- Fat: 0 grams
- Carbohydrates: 0 grams
- Sugar: 0 grams
- Protein: 0 grams
However, if you add a sweetener or other ingredients, the nutrition of your lemon ginger tea may change slightly. Lemon and ginger are normally good sources of vitamin C, antioxidants, fiber, vitamin B6, magnesium, and potassium. However, dehydrating and boiling the ingredients tend to remove these nutrients, leaving only small amounts in the final tea.
An 8-ounce serving of unsweetened caffeine-free lemon ginger tea contains:
- Calories: 0
- Total Fat: 0 grams
- Sodium: 0 milligrams
- Total carbohydrates: 0 grams
- Sugars: 0 grams
- Proteins: 0 grams
These amounts may vary by brand. It’s common to add other ingredients such as milk, cream, or a sweetener to lemon ginger tea, and these ingredients may change the tea’s nutritional content.
Potential Concerns with Lemon Ginger Tea
This concoction isn’t for everyone. Lemon’s acidity can irritate individuals with acid reflux or sensitive stomachs, and in rare cases, some people may experience allergic reactions to ginger or citrus, Keatley says. Ginger also has mild blood-thinning properties, so if you’re on an anticoagulant medication like warfarin, you don’t want to overdo it with this drink, Keatley says. Additionally, lemon contains oxalates, which, in high amounts, could contribute to kidney stone formation in susceptible individuals, he says. But, overall, dietitians say most people are just fine to sip on this soothing drink.
Both lemon and ginger are recognized by the FDA as “generally safe.” However, ginger can cause some blood thinning, so you should check with your doctor before taking it if you are using medication like warfarin or other blood thinners.
Although ginger can soothe some digestive problems, it can cause issues in susceptible people. Most reports are of bloating and indigestion. Those who are pregnant or breastfeeding should not use herbal medicines without consulting their doctors.
Some researchers believe that ginger could affect how blood thinners work in the body. Blood thinners can be prescription drugs like warfarin or over-the-counter medications such as aspirin. If you take any medication with blood-thinning qualities, consult your doctor before drinking ginger root tea. Ginger may also interact with diabetes medication and medications for high blood pressure. It can lower blood sugar and lower blood pressure, so use caution when taking ginger if you are on any of those types of medications.
How to Make Lemon Ginger Tea
Making lemon-ginger tea at home is easy. After all, you’re simply infusing water with fresh ginger and lemon.
Lemon-ginger tea
Makes one serving
Ingredients
- 1-inch (2.5-cm) piece of fresh ginger root, peeled
- 1/2 lemon, quartered and 1 fresh wedge for garnish
- 1 cup (237 mL) of water
- honey or agave nectar, to taste
Directions
- Combine the ginger and lemon with water in a small saucepan and allow to simmer on your stovetop.
- Let this steep for at least 10 to 15 minutes.
- If you find the tonic too weak, consider grating in your ginger instead, or cutting the piece down into smaller chunks. You can also zest in some lemon peel if you want more lemony notes.
- Stir in honey or agave nectar to taste, if you wish.
- Garnish with a fresh wedge of lemon.
You could also make a larger batch and store it in the refrigerator until you’re ready to warm it up again.
Another Recipe:
Ingredients:
- 1-inch length of fresh ginger
- 1 lemon
- 4 cups boiling water
Method:
- Slice a 1-inch long fresh ginger, as finely as you can. Alternatively, you can also grate the ginger.
- Add the ginger to boiling water. Allow it to boil for 20 minutes.
- Slice 1 lemon into fine slices. Reserve a few lemon slices to use as a garnish.
- Add the lemon slices, and allow the mix to simmer for another 5 minutes.
- Strain and drink this tea throughout the day. Garnish each cup with one of the reserved lemon slices.
Enhancing Your Lemon Ginger Tea Experience
While enjoying a warm cup of lemon ginger tea, consider elevating its flavor with some creative combinations that can enhance both taste and health benefits. A small stick of cinnamon during the simmering process brings warmth and additional health perks. If you’re craving something invigorating, fresh mint leaves can balance the spiciness with a delightful cooling effect. For a zesty twist, try substituting lime juice for lemon-it’s a tangy alternative packed with vitamin C. You might also combine your tea recipe with green or black tea to deepen the flavor and boost antioxidants. Finally, for an extra health kick, add a pinch of turmeric; its anti-inflammatory properties meld beautifully with ginger and lemon.
Exploring different seasonal variations of lemon ginger tea can elevate your tea experience and keep it invigorating throughout the year. For a delightful twist, add fresh mint leaves to your brew, perfectly complementing the citrus tang of lemon slices and the warmth of fresh ginger. If you’re craving something cozy, incorporate a cinnamon stick for sweetness without sugar. During warmer months, swap out lemon for lime juice, enjoying a zesty, revitalizing option. You might also try adding a pinch of turmeric for extra anti-inflammatory benefits and that vibrant yellow hue. For an antioxidant boost, steep your ginger tea with green or black tea, enriching both the flavor and health properties.
Pairing Lemon Ginger Tea with Snacks
Sipping on a warm cup of immune-boosting lemon ginger tea creates a cozy moment that’s perfect for pairing with delicious snacks. When you’re feeling well, enjoy it alongside a Savory Oatmeal Bowl to kickstart your day with nourishing energy. For an afternoon treat, try some Easy Churro Chips; the sweet and spicy combo really complements the tea’s warmth. If you’re looking for dessert, a slice of Italian Lemon Ricotta Cheesecake enhances citrus notes delightfully. And when you’re feeling under the weather, consider a bowl of Sopa de Ajo for that extra immune boost. Biscotti also makes a light yet satisfying handheld snack that pairs beautifully with your soothing tea experience.