Move over, plain lemon water! This summer, we're taking your favourite lemony refresher to the next level with a simple trick: using the whole lemon.
That's right, ditch the citrus press and open your mind to the power of the whole fruit—skin, pith, flesh, juice, and all! But before you reach for your blender, let's explore why this seemingly radical new take on lemon water packs a huge health punch you won’t want to miss out on.
Beyond the Juice: A Powerhouse of Nutrients
Squeezing lemons is a classic way to add a refreshing zing to water—and get a nice boost of vitamin C. But the juice is only half the story. The white pith—the inner white layer—and the peel hold a entire world of hidden nutrients that typically don't make it into the juice and wind up in your green bin or the landfill.
We're talking about powerhouse ingredients like:
- Potassium: Essential for healthy blood pressure and muscle function.
- Magnesium: Crucial for energy production and regulating blood sugar.
- Vitamin B complex: Supports healthy brain function and metabolism.
- Copper: Plays a role in energy production and collagen formation.
- Vitamin E: A powerful antioxidant that protects cells from damage.
- Fibre: Aids digestion and keeps you feeling fuller for longer.
The Powerhouse Potential of Whole-Lemon Water
Here are seven potential benefits of incorporating whole-lemon water into your regular health routine:
- Liver health: Studies suggest that lemon compounds may help reduce fat accumulation in the liver and promote healthy liver function.
- Cholesterol control: Some research indicates that lemon consumption could contribute to lowering LDL ("bad") cholesterol levels.
- Weight management: Lemon water's potential benefits for weight management come from its hydration properties and the feeling of fullness it can provide due to the presence of fibre in the pith.
- Anti-aging boost: The antioxidant power of Vitamin C and other compounds in lemons may help combat free radical damage associated with aging.
- Cancer prevention: While more research is needed, some studies suggest that certain lemon compounds might have anti-cancer properties.
- Kidney stone defence: The citric acid in lemons may help prevent the formation of kidney stones.
- Immune system support: The Vitamin C content in lemons is well-known for its role in supporting a healthy immune system.
Your Whole-Lemon Water Recipe
Let's get blending! Here's the recipe for your supercharged lemony summer drink:
Ingredients:
- 1 whole organic lemon (seeds optional)
- 30 oz. filtered water
- 5-10 drops liquid stevia (or to taste) or a good squeeze of your favourite honey (to taste)
- 1 cup frozen blueberries or blackberries (optional)
Instructions:
- Wash your lemon thoroughly
- Slice the lemon in half or quarters (seeds and all, unless they bother your stomach) and add it to your blender
- Pour in the filtered water
- Blend for 30-45 seconds until well combined.
- Strain (optional) if you prefer a smoother texture
- Add 5-10 drops of liquid stevia for a touch of sweetness, or blend in the frozen blueberries for a natural burst of flavour and antioxidants
Bottom line
Give your citrus press a rest and get ready to maximize the whole lemon! This simple switch transforms your basic lemon water into a powerhouse drink brimming with nutrients and bioflavonoids. It's a refreshing way to stay hydrated, support your overall health, and give your taste buds a delightful surprise. Now go try your hand at this supercharged, lemony, superfood sipper!
About the Author
Alicia is a journalist and editor in digital and print media specializing in health, nutrition, fitness, and wellness. She was previously the Editorial Director of Clean Eating and Vegetarian Times. Her work has also appeared in Hone Health The Edge, Yoga Journal, Women’s Running, and Oxygen, among others. In addition to being a content creator, she's an ISSA-certified nutritionist, certified personal trainer, and fitness studio owner in Toronto. Alicia loves spreading the word about helpful, science-backed health information, and she can be contacted via her website at aliciamtyler.com.
