If it weren't for a reporter from a certain newspaper who came to interview me, I might not have known that there are so many strange rumors, taboos, and misconceptions about lemon water. Here, I will summarize some common questions. If there are any insufficient answers or points worth discussing, please feel free to supplement and discuss together.
Some Clarifications about Lemon Water
[Clarification 1: Is it better to make the lemon water strong?]
Lemon water should be made light. A large slice of lemon with the peel can be used to make 3-4 small cups of water. This kind of lemon water does not have a strong acidic taste and can be consumed without adding sugar or honey. The energy content is almost negligible. The lemon must be used with the peel, and the slices should be thin because the peel contains higher amounts of flavonoids than the flesh. The essential oils of lemon are also mainly found in the peel, and thin slices make it easier to extract the aromatic components of the lemon peel. Lemon peel, as well as other citrus peels, contain some bitter flavonoids, such as naringin and naringenin, but they are also beneficial components. A slight bitter taste, combined with the acidic taste, can provide a refreshing feeling when consumed in hot weather.
[Clarification 2: Can't use hot water?]
Some people say that lemon cannot be steeped in hot water because it may cause the loss of vitamin C. In reality, if the water used to steep the lemon is too cold, the aroma is not easily extracted. Lemon is highly acidic, and vitamin C has good heat resistance under acidic conditions. It is not as easily lost as imagined. It is completely fine to steep lemon slices in water at temperatures higher than 60 degrees Celsius. Besides, drinking lemon water is not just for the vitamin C content. When the temperature rises, the acidity of the food becomes stronger, so hot lemon water may taste more acidic. This can be easily solved by letting the lemon water cool down a bit before drinking.
[Clarification 3: Does it promote the formation of kidney stones?]
Some people say that lemon water should not be consumed with calcium-rich foods because the combination of calcium and citric acid can form precipitates and even create kidney stones in the body. However, this is a rumor. Calcium citrate is slightly soluble in water. I checked and found that the solubility of tetrahydrate calcium citrate is 0.02 grams/100 grams of water, which seems low, but calcium citrate is actually a good material for making calcium supplements because it can be absorbed by the body without the help of stomach acid. In fact, citric acid does not promote kidney stones like oxalic acid does. On the contrary, organic acids such as citric acid are beneficial for the absorption of various minerals such as calcium, magnesium, iron, and zinc in food. Research has also shown that citric acid is beneficial for the prevention of kidney stones. Potassium citrate, which contains citric acid, is already used in the treatment of kidney stones.
[Clarification 4: Can't be consumed by people with stomach problems?]
Some people say that people with stomach problems should not drink lemon water because the high acidity may irritate the stomach, especially for those with excessive stomach acid. However, when using a whole lemon to steep a large bottle of water, the resulting lemon water is very mild in taste, not as acidic as cola or other sweet drinks. It will not cause stomach ulcers - it's not like drinking pure lemon juice (which has a pH of around 2.5, similar to cola). People with excessive stomach acid can drink diluted lemon water because a small amount of citric acid is beneficial for repairing the gastric mucosa. Westerners like to squeeze lemon juice on various foods, believing that it helps digestion. For those with indigestion, adding a thin slice of ginger to the diluted lemon water and consuming it with meals can promote the secretion of digestive fluids.
[Clarification 5: Can't be consumed during the day?]
Some people have heard that lemon water can whiten the skin, but they have also heard that lemon is a "photosensitive food" and are worried that drinking lemon water during the day will cause the skin to develop spots and darken. However, this statement only applies to people with photosensitive skin, and it mainly refers to the use of lemon essential oil topically. There is no evidence to prove that drinking diluted lemon water during the day will cause healthy people's skin to darken or develop spots. There is even information online stating that vitamin C is a photosensitive substance. If this were true, then all fruits and vegetables containing vitamin C would be off-limits during the day - which is obviously absurd. From a scientific perspective, the main photosensitive substances in food include chlorophyll, riboflavin, and hemoglobin. If eating foods containing these substances causes spots, then consuming red meat (which contains hemoglobin) and dairy products (which contain riboflavin) should also be avoided, as well as leafy greens and kiwi (which contain chlorophyll). It seems that we can only eat grains during the day!
[Clarification 6: Is lemon acidic?]
Due to the popular belief that "acidic foods lead to an acidic body," whether lemon water is acidic or alkaline has always confused many people. Although it tastes acidic and has an acidic pH value, why is it still referred to as an alkaline food? This is because although lemon water contains citric acid, citric acid can be completely metabolized in the body, producing carbon dioxide and water. As carbon dioxide is exhaled from the body, the acidity is eliminated. However, ions such as potassium and calcium in lemons remain in the body in the form of metal cations. These ions can combine with acid anions and reduce the acidity of urine, so they are called "alkaline-forming foods." Not only lemons, but the majority of fruits and vegetables are also alkaline-forming foods. This is particularly important for patients with gout and hyperuricemia because when urine is alkaline, uric acid forms salts and can be more easily eliminated from the body, reducing the risk of gout attacks. As for the term "acidic body," it is not very scientific, so it is best to forget about it.
[Clarification 7: How to store lemons?]
Some people ask what to do with the leftover lemons when only one slice is used each time. Actually, there is no need to worry too much. Lemons have good storage properties, which is why Dr. Lind recommended sailors to carry lemons on board ships. The main issue with long-term storage of lemons is that the surface may become dry, but even after drying, they can still be used because the inside remains juicy. They can be stored for up to a month. To keep cut lemons fresh, apply some honey to the cut surface to retain moisture, then wrap them in plastic wrap and place them in a refrigerated container for two to three days. This is because lemon acidity makes it difficult for most microorganisms to survive. Dried lemons can also be used to make infused water, but since the aroma of the peel is lost and some vitamin C is lost, the fragrance of the lemon water may be compromised. However, they can still be used to make lemon tea, providing some citric acid and potassium.
[Clarification 8: Will it cause weight gain?]
Diluted lemon water is a good beverage with extremely low sugar content (lemons contain about 0.5% sugar, which is further diluted when steeped in water). The energy content is negligible, so it will not cause weight gain. However, it is different when sugar or honey is added. Acidic foods paired with a little sugar always seem especially enticing, and lemon water is no exception. Adding a little honey to chilled lemon water can provide a particularly refreshing feeling. However, lightly sweetened lemon water contains about 5% sugar, whether it is fructose in honey or sucrose in white sugar, both will contribute to energy intake. Based on a 5% sugar content, a paper cup (200 grams) of sweetened lemon water contains 40 kilocalories of energy. If you drink two cups, it is equivalent to eating 1/4 bowl of rice. Therefore, people who need to control their weight should still consume it in moderation and not overindulge in honey lemon water just because it tastes good.
[Clarification 9: Can it be consumed by people with chronic diseases?]
Unsweetened diluted lemon water does not contain sodium, has almost no energy content, and contains potassium, a small amount of vitamin C, and some flavonoids. It is suitable for daily consumption by patients with chronic diseases such as hypertension, diabetes, cardiovascular diseases, and gout. Compared to tea, its antioxidant properties are slightly lower, but because it does not contain caffeine and has a fresh taste, it is suitable for a wider range of people and occasions.
In conclusion, for those who find plain water tasteless and do not enjoy drinking tea or are sensitive to caffeine, it is worth trying diluted lemon water as an alternative to sweetened beverages. Alternatively, you can also use local acid citrus fruits such as acid oranges from Hainan, China, which have an even fresher taste.
