Eleven Benefits Of Lemon Water

鲜为人知：柠檬水的11个好处

I was first introduced to the concept of lemon water when I started doing yoga. An avid¹ drinker (of water!), it was refreshing² to learn a new spin on an old favorite. When I started having a glass of lemon water every morning, it was after learning only two of the benefits of lemon water.

开始练瑜伽时，我还是第一次引入柠檬水的概念，一些喜欢喝水的人可以试试新口味啦。当我知道喝柠檬水有两大益处的时候，我就开始每天早上都喝一杯柠檬水了。

Why lemons?

为什么是柠檬呢？

Lemons are packed like a clown car with nutrients³, including vitamin C, B-complex vitamins, calcium⁴, iron, magnesium⁵, potassium, and fiber⁶. (Fun fact: they contain more potassium than apples or grapes!)

柠檬就像一辆装满了营养的卡车，包括维他命C,复合B族维生素，钙、铁、镁、钾和纤维（更有趣的是：其中柠檬含的的钾元素比苹果和葡萄的还多）

Because of how hard lemon juice can be on the enamel⁷ of your teeth, it’s important to dilute⁸ it with water of any temperature (though lukewarm is recommended). Drink it first thing in the morning, and wait 15 to 30 minutes to have breakfast. This will help you fully receive the benefits of lemon water, which are listed below.

由于柠檬汁会在牙齿上形成珐琅质，用各种温度的水冲兑就显得尤为重要了（推荐有一点温度的），早上起床后的第一件事就是喝柠檬水，15分钟到30分钟后才吃早餐。这有助于你充分吸收柠檬水中的营养。下面列出了柠檬水的一些益处：

1. Gives your immune system a boost

1.增强免疫系统

Vitamin C is like our immune system’s jumper cables, and lemon juice is full of it. The level of vitamin C in your system is one of the first things to plummet⁹ when you’re stressed, which is why experts recommended popping extra vitamin C during especially stressful days.

维他命C就像是我们免疫系统的链接导线，而柠檬汁里含有大量的维他命C。当你压力很大的时候，体内维他命C的值就会率先暴跌。这就是在你感觉压力大的时候，专家推荐你使用维他命C的原因。

2. Excellent source of potassium

2.补充钾元素

As already mentioned, lemons are high in potassium, which is good for heart health, as well as brain and nerve function.

正如上面所提到的那样，柠檬里含有很高的钾元素，钾元素对保持心脏健康有益，同时又有益于头脑和神经系统。

3. Aids digestion¹⁰

3.帮助消化

Lemon juice not only encourages healthy digestion by loosening toxins¹¹ in your digestive tract¹², it helps to relieve symptoms of indigestion such as heartburn, burping, and bloating.

柠檬汁不仅能通过排出消化道毒素来保健消化系统，还能减轻消化不良的状况，比如胃灼热、打嗝或者胀气。

4. Cleanses¹³ your system

4. 清洁系统

It helps flush out the toxins in your body by enhancing enzyme¹⁴ function, stimulating¹⁵ your liver.

通过刺激肝脏提高酶的作用，从而将体内的毒素排出体外。

5. Freshens your breath

5. 清洁呼吸系统

It also helps relieve toothaches and gingivitis. Because the citric acid can erode¹⁶ tooth enamel, either hold off on brushing your teeth after drinking lemon water or brush your teeth before drinking it.

它还有助于缓解牙痛和齿龈炎。柠檬酸可以腐蚀牙釉质，所以要么在喝了柠檬水之后稍停片刻再刷牙，要么先刷牙再喝柠檬水。

6. Keeps your skin blemish-free

6. 祛除皮肤上的斑点

The antioxidants in lemon juice help to not only decrease blemishes¹⁷, but wrinkles too! It can also be applied¹⁸ to scars and age spots to reduce their appearance, and because it’s detoxifying your blood, it will maintain your skin’s radiance.

柠檬汁中的抗氧化剂不仅可以祛除斑点，还可以去皱。它可以用来减少脸上的疤痕和老年斑。由于它还可以净化血液，所以又可以让皮肤有光泽。

7. Helps you lose weight

7. 减肥

Lemons contain pectin fiber, which assists in fighting hunger cravings.

柠檬富含果胶纤维，它又可以抵抗饥饿。

8. Reduces inflammation

8. 减少炎症

If you drink lemon water on a regular basis, it will decrease the acidity¹⁹ in your body, which is where disease states occur. It removes uric acid in your joints²⁰, which is one of the main causes of inflammation.

如果你喝柠檬水很有规律，则可以降低身体的酸度，减少疾病发生。它移除藏在关节处的尿酸，尿酸是炎症产生的主要原因。

9. Gives you an energy boost

9. 提供能量

Lemon juice provides your body with energy when it enters your digestive tract, and it also helps reduce anxiety and depression. (Even the scent²¹ of lemons has a calming effect on your nervous system!)

柠檬汁进入消化道的时候可以给身体提供能量，也可以降低焦虑感和抑郁感（柠檬香有镇定神经系统的作用）

10. Helps to cut out caffeine

10. 减少咖啡因

I didn’t believe this until I tried it, but replacing my morning coffee with a cup of hot lemon water has really done wonders! I feel refreshed, and no longer have to deal with that pesky afternoon crash. Plus, my nerves are thankful.

直到我自己试过我才相信，不可思议的是，早上一杯热柠檬水可以代替咖啡。我觉得神清气爽，直到下午也不会有快崩溃的感觉。我自己都觉得很欣慰。

Warm lemon water is the most effective way to diminish viral infections and their subsequent sore throats. Plus, with the lemon juice also boosting your immune system, you’ll simultaneously²² fight off the infection completely.

温柠檬水对降低病毒性感染和随后的喉咙疼都是非常有效的。另外柠檬汁也还可以增强你的免疫系统，你也就可以同时抵抗感染源。

How much?

喝多少？

For those who weigh less than 150 pounds, squeeze half a lemon’s worth of juice into a glass of water. If over 150 pounds, use an entire lemon’s juice. You can of course dilute the lemon juice more, depending on your personal taste.

对于体重不足150磅的，半个柠檬榨汁兑上一杯水就可以了。如果体重超过150磅，就用一整个柠檬。你也可以根据自己的口味把柠檬汁冲兑的淡一点儿。