To maximize the benefits without causing side effects, the use of lemon juice needs to be done correctly, in the right dosage and at the right time.
Lemon is a rich source of natural vitamin C, with about 30-50mg of vitamin C in each fruit.
According to the World Health Organization (WHO), vitamin C is an essential micronutrient that helps boost immunity, promote the production of white blood cells and antibodies, and plays an important role in protecting cells from damage caused by free radicals.
Supplementing vitamin C from natural foods such as lemon water can help reduce the frequency and duration of flu, while improving resistance in the elderly or immunodeficiency.
Lemon juice when used in the morning can stimulate flavor production, thereby enhancing the digestion and absorption of nutrients. At the same time, citric acid in lemons is also noted to be able to combine with calcium and reduce the risk of kidney stone formation.
Drinking warm lemon water in the morning helps stimulate the liver to produce honey more regularly, thereby improving detoxification function and supporting bowel movements, reducing constipation.
Lemon has a low glycemic index (GI~20) and contains plant compounds such as hesperidin and eriocitrin, which have the ability to improve insulin sensitivity and reduce insulin resistance - two key factors in controlling diabetes.
A study in the Journal of Nutrients said that drinking unsweetened lemon water before meals can reduce post-dieting blood sugar in people with prediabetes by 10-15%, thanks to the mechanism of slowing down the absorption of starch and sugar.
Lemon also helps reduce cravings and support fat burning when combined with a calorie- controlled diet.
Flavonoids in lemons, especially diosmin and hesperidin, have been shown to help reduce LDL (bad) cholesterol, increase HDL (good) cholesterol and slightly reduce blood pressure in people at risk of cardiovascular disease.
Supplementing fresh lemon water regularly for 4 weeks helps reduce 6-8 mmHg of cardiopulmonary blood pressure in people with pre-hypertension. This effect is clearly enhanced if lemon juice is used with physical activity and a diet rich in green vegetables.
Although lemon water has many benefits, improper use can cause adverse effects such as stomach irritation, tooth enamel erosion or electrolyte imbalance.
Eat half a lemon mixed with 250-300ml of warm water, do not give too much lemon or drink on an empty stomach.
Without added sugar, you can add a few slices of ginger or mint leaves to increase anti-inflammatory effects.
Drink in the morning after a snack or between meals, avoid drinking right before bed.
