Raspberry and lemon water has become a popular health drink due to its many potential benefits. It’s an easy way to add nutrients and antioxidants into your diet.
This flavored water is made by infusing water with raspberries and lemons. The berries add their signature ripe, sweet taste, while the lemon provides some zing and acidity. The result is a refreshing beverage that is highly customizable based on your tastes.
What are the ingredients in raspberry lemon water?
Raspberry lemon water contains just three main ingredients:
– Water – The base of the beverage. You can use tap water or filtered water.
– Raspberries – Provide flavor, nutrients, and plant compounds. You can use fresh or frozen raspberries.
– Lemons – Add flavor, vitamin C, and antioxidants. Use freshly squeezed lemon juice.
The great thing about this recipe is that it’s endlessly adaptable. You can adjust the amounts of raspberries and lemons to suit your preferences. Other optional ingredients include mint, limes, ice, or stevia to sweeten.
What are the potential benefits of drinking raspberry lemon water?
Here is a closer look at some of the ways this flavored water may enhance your health:
1. Boosts hydration
One of the top advantages of raspberry lemon water is that it increases your fluid intake. Proper hydration is crucial for health. It allows your body to flush out toxins, improves brain function, and boosts energy levels (1).
2. Provides antioxidants
Antioxidants are compounds that help neutralize harmful free radicals to prevent oxidative damage to your cells. Raspberries are rich in different antioxidants, such as anthocyanins, ellagic acid, gallic acid, quercetin, and vitamin C (2).
Meanwhile, lemons contain high vitamin C levels plus plant compounds like hesperidin and diosmin (3). Together, these antioxidants may help reduce inflammation and protect your body from chronic diseases.
3. May support weight loss
Some research indicates that increasing your intake of fluids like water could enhance weight loss. Proper hydration helps boost satiety and your metabolic rate (4).
Additionally, the fiber in raspberries may slow digestion and provide a feeling of fullness. This combination makes raspberry lemon water a smart, low-calorie choice if you’re watching your weight.
4. Boosts immunity
The vitamin C content in lemons and raspberries makes this drink an immunity booster. Vitamin C helps white blood cells function properly and shields your cells against damage. This key nutrient wards off colds and flu (5).
5. Benefits heart health
The fiber and antioxidants in raspberry lemon water may support better heart health. The anthocyanins in raspberries can help decrease inflammation, protect blood vessels, and reduce LDL oxidation (6).
Research also shows that the citrus flavonoids in lemons can lower blood pressure and cholesterol levels (7).
6. Improves digestion
Staying hydrated with fluids is key for healthy digestion. Raspberry lemon water doesn’t just help with hydration but also contains prebiotics from the fiber that feed your gut microbiome (8).
Some animal studies indicate that raspberry powder may help protect against stomach ulcers as well (9).
7. Supports skin health
The vitamin C and antioxidants in this infusion can benefit your skin too. Vitamin C aids collagen production to reduce signs of aging. It also helps protect against UV damage that can lead to hyperpigmentation and wrinkles (10).
Meanwhile, ellagic acid from raspberries can suppress melanin production to prevent sun spots (11).
8. May reduce inflammation
Chronic inflammation is at the root of conditions like heart disease, diabetes, and cancer. The anthocyanins and ellagic acid in raspberries have been shown to have anti-inflammatory properties that could ameliorate inflammatory diseases (12).
9. Supports brain function
Animal studies indicate that raspberries may enhance brain health and function. Their antioxidant contents may provide neuroprotective effects by reducing oxidation and inflammation in the brain (13).
More research on humans is still needed. But drinking your berries could support better memory and cognition as you age.
How to Make Raspberry Lemon Water
One of the best parts about raspberry lemon water is that it’s very easy to make at home.
Here is a simple recipe and directions:
Ingredients
– 3-4 lemons
– 1 cup raspberries (fresh or frozen)
– 4 cups water
– Ice cubes or mint (optional)
Directions
1. Wash and slice the lemons, removing any seeds. Juice them to make 1/4 cup of juice.
2. Add the lemon juice, raspberries, and water to a pitcher. Mash the raspberries lightly with a spoon to release their flavor.
3. You can add some torn mint leaves, ice cubes, or extra sliced lemons too if desired.
4. Allow it to infuse in the fridge for a couple hours or overnight.
5. Stir and then pour into glasses to serve. Enjoy!
You can adjust the amounts of each ingredient to suit your preferences. Make a large batch to have raspberry lemon water ready to drink all week long.
Potential Side Effects and Precautions
Raspberry lemon water is safe for most people to consume and enjoy. However, here are some things to keep in mind:
– Since it contains citrus, it could cause heartburn or reflux in some people prone to these conditions. Monitor your body’s response.
– The berries contain oxalates. Individuals with kidney stones or gout should check with a doctor before increasing intake of high-oxalate foods.
– Berries are a common allergen, especially for small children. Discontinue use if any adverse reactions occur.
– To avoid mold growth, make sure to wash the produce and don’t let it sit at room temperature too long before refrigerating.
– Lemon juice could erode tooth enamel over time with frequent consumption. Rinse your mouth with plain water after drinking.
Frequently Asked Questions
1. Should you drink raspberry lemon water hot or cold?
Raspberry lemon water can be enjoyed either hot or cold. Some people prefer drinking it chilled over ice on a hot day or first thing in the morning. Others like to heat it up and sip it warm like tea. Do whatever suits your preferences best.
2. How much lemon juice should you use?
As a general rule of thumb, use the juice from 1 lemon (around 2-3 tablespoons juice) per 2 cups of water. But tweak the amount of lemon juice to suit your taste – add more for an intense citrus kick or use less if you don’t like too sour of a drink.
3. Can you use lime instead of lemon?
Absolutely! The tartness of lime juice would pair deliciously with the raspberries instead of lemon. Other citrus fruits like orange or grapefruit would also work well.
4. How long does the infused water last?
It’s best to drink raspberry lemon water within 2-3 days for maximum freshness and flavor. The fruits will start to degrade after that point. You can get about 2-3 batches from one recipe. After that, the raspberry and lemon flavor diminishes.
5. Is it safe to drink raspberry lemon water while pregnant?
Yes, it should be safe to enjoy this fruity infused water during pregnancy. Always check with your doctor first though, especially if you have any medical conditions. Introduce new foods in moderation.
Conclusion
Raspberry lemon water is a refreshing and healthy beverage that’s simple to make at home. It hydrates your body while providing a medley of nutrients and antioxidants from lemons and raspberries that offer benefits from immunity and heart health to skin support and better digestion.
Customize this infused water to your personal tastes by tweaking the ingredient amounts. Drink it chilled or warmed up as a hot tea. Pair it with mint, other fruits, or sweeteners if you like.
Try this quick recipe and enjoy raspberry lemon water as a tasty way to boost your nutrient and water intake every day.