Adding a squeeze of lemon to green tea seems like a simple twist, but it might do more than you think. This tasty combination can impact both flavor and nutrition.
To unpack the science and health effects of adding lemon to green tea, Health spoke with two registered dietitians to find out whether this flavorful mixture enhances health benefits and improves digestion and detox.
Green tea is rich in catechins, which are plant compounds with antioxidant properties. The most abundant catechin in green tea, epigallocatechin 3-gallate (EGCG), is a potent antioxidant with anti-inflammatory and anticancer effects.
However, research shows that catechins can be unstable in the digestive system. But when lemon is added to green tea, both the acidity of lemon juice and its vitamin C content help stabilize and increase the absorption of antioxidants found in catechins.
Plus, as an added benefit, vitamin C is also a potent antioxidant that supports immune function and the formation of collagen, the body’s main building block of skin, muscles, bones, and other connective tissues.
“Lemon helps the beneficial compounds in tea be more usable for your body,” Dawn Jackson Blatner, RDN, author of The Superfood Swap, told Health. “Since a squeeze of lemon may make the beneficial compounds more absorbable, it’s likely lemon boosts green tea’s health benefits.”
“You are not just enhancing flavor, but also strengthening the tea’s health benefits for your body,” Samina Kalloo, RDN, CDN, nutrition communications expert and founder of Samina Kalloo Nutrition, told Health. “Lemon adds a light, refreshing taste and encourages you to drink more fluids, which is key for overall health and helping your body stay balanced.”
There are many health benefits of green tea and lemon. These include:
- Boosted antioxidant absorption: Both lemon and green tea contain antioxidants, which help neutralize and inhibit the formation of harmful free radicals, which can damage cells and lead to chronic (long-lasting) diseases over time, such as cardiovascular disease, neurodegenerative diseases, and cancer. Pairing these two powerhouse ingredients together helps boost the absorption of antioxidants while lemon’s acidity and vitamin C content increase catechin stability and uptake.
- Immune support: Lemon juice is a rich source of vitamin C, a powerful antioxidant. Combining lemon juice’s vitamin C with the antioxidants in green tea provides a double dose of support for the body’s immune system and helps ward off illness.
- Better digestion: Studies show that lemon can help increase gastric acid secretion and accelerate food emptying, leading to better digestion.
- Enhanced hydration and flavor: Lemon’s refreshing citrus notes help balance the bitterness of green tea, making it more palatable. This makes it easier to enjoy green tea regularly and let your body absorb its beneficial antioxidants. Blatner says this combination is also a great way to stay hydrated and meet your daily water goals.
While this nourishing beverage has many health benefits, there are some potential downsides to consider. These include:
- Damage to tooth enamel: Over time, acidic beverages can erode tooth enamel. “If you enjoy green tea with lemon, using a straw can help protect your teeth, or simply rinse your mouth with water afterward,” said Kalloo.
- Worsen acid reflux: While combining tea with lemon doesn’t increase caffeine content, acidic drinks can be hard on sensitive stomachs. When consumed every day, lemon and other citrus fruits may increase the risk of gastroesophageal reflux disease (GERD). In this condition, the contents of the stomach flow backward into the esophagus (a muscular tube that carries food and liquid to the stomach), causing symptoms such as heartburn, sore throat, and nausea.
- Interactions with some medications: The caffeine and catechins in green tea can interact with certain medications. Before adding lemon and green tea to your daily routine, speak to your healthcare provider if you’re taking any medications.
Both Kalloo and Blatner agree that drinking lemon and green tea daily is safe for most people. Just keep in mind that green tea and lemon are a great science-backed way to support overall health, but it’s not a miracle worker if you’re looking for a fat-burning detox. For lemon juice to support fat loss, it must be part of a calorie-restricted diet.
Adding lemon juice to green tea is more than just a trending health hack. Science shows that adding lemon to green tea can help stabilize catechins and boost the absorption of antioxidants, thanks to lemon juice’s acidity and vitamin C content.
Both of the experts Health spoke to say it’s safe to enjoy this health-boosting combination daily. However, it’s important to use a straw or rinse with water afterwards to prevent enamel erosion to teeth. If you have acid reflux or take any medications that may interact with caffeine or catechins, speak to your healthcare provider before making this beverage at home.
Lemon juice and green tea won’t provide any weight-loss or detox miracles, but it’s a great way to increase antioxidant intake, support your overall health, and prevent the development of chronic diseases over time.
