Drinking warm lemon water every morning has become a popular health trend, but does it really work for people with high blood pressure?
Here are expert opinions and scientific evidence regarding the effects of drinking warm lemon water every morning on the body.
Direct impact on blood pressure
According to expert Maggie Moon, a master's degree holder in nutritional science working in the US, drinking lemon water is actually beneficial for blood pressure, thanks to the citric acid content in lemons, which is very helpful in improving blood pressure. In addition, lemons contain vitamin C and potassium, both of which play a role in cardiovascular function. In animal studies, citric acid has been shown to help dilate blood vessels and lower blood pressure. Furthermore, the potassium in lemons helps regulate blood pressure and supports nerve function, according to the health website Real Simple.
The potassium in lemons also helps regulate blood pressure and supports nerve function.
Photo: AI
Evidence from science
Lemons and other citrus fruits are rich in flavonoid phytonutrients, which help improve cardiovascular health and reduce the risk of arterial blockage. A glass of warm lemon water in the morning has been shown to lower blood pressure in both animal and human studies.
A significant study published in the international scientific journal Journal of Nutrition and Metabolism has confirmed this effect of lemon juice.
Dr. Yoji Kato, associate professor in the Department of Health Sciences, and his research team at Hiroshima Prefectural University (Japan) tracked 101 participants, mostly middle-aged women, for five months. Participants were asked to record and report on their lemon consumption habits, wear pedometers, and have regular blood pressure checks.
The results revealed:
Drinking lemon water daily has a clear inverse correlation with systolic blood pressure: The more lemons consumed, the greater the reduction in systolic blood pressure.
The concentration of citric acid in the blood increases significantly and is directly proportional to the amount of lemon consumed.
In particular, both walking and drinking lemon water are effective in controlling blood pressure.
Scientists explain that citric acid promotes the absorption of calcium and magnesium from food – important elements that help regulate blood pressure. In addition, citric acid alters blood composition (such as the number of red blood cells), helping blood vessels function more smoothly.
Advice for maximizing benefits
The authors concluded that a glass of warm lemon water every morning is an effective natural remedy for improving high blood pressure, especially when combined with walking. This habit also helps fight chronic diseases (cardiovascular disease, diabetes, cancer), increases iron absorption, produces collagen, reduces joint pain, and improves mood.
To maximize the benefits, expert Maggie Moon recommends rinsing the lemons, grating a small amount of the peel directly into the water to release the aromatic essential oils before squeezing in the juice, according to Real Simple.
How to prepare and drink lemonade.
Proper dilution: Mix 1 lemon (about 2-3 tablespoons of juice) with 200-300 ml of warm or filtered water. Do not drink undiluted lemon juice.
Recommended dosage: Consume 1-2 lemons per day, divided into 1-2 servings.
Protecting your teeth: Use a straw to reduce contact with your teeth, helping to protect your enamel. You can rinse your mouth with water after drinking. People with a history of stomach ulcers, acid reflux, weak enamel, or kidney disease should limit their consumption or consult a doctor before using lemon. Lemon is only a supplement. For optimal health, maintain a balanced diet and do not rely on a single food.
"Lemons can be part of a healthy diet, but they are not a substitute for medical treatment or a scientific lifestyle. Use lemons properly to reap the benefits and avoid health risks," advises Dr. Vo Thi To Hi, Head of the Nutrition Department, Gia An 115 Hospital.