We love lemon. And we love ginger. Steep the two together? That’s a match made in heaven. Although we’re weeks into 2023, our hold on lemon water is strong. It’s not a wellness trend we plan to cut ties with (ever). Starting the day with a squeeze of lemon is key for everything from hydration to immune support. That said, why not get the most bang for your nutrition buck? There are a million ways to up-level your daily lemon water, but adding a nub of ginger reaps many rewards. Think: more robust flavor, added antioxidants, and digestive relief. Lemon ginger tea benefits are a dime a dozen. In the spirit of functional daily rituals, consider adding lemon and ginger to your hydration station.

Feature image of Shanika Hillocks by Michelle Nash.

Image by Michelle Nash
Edie Horstman
  • Double-certified Integrative Nutrition Health Coach and Nutrition Consultant
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Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

Start Your Day With Lemon Water

Simple habit, big results. Don’t be fooled: even the smallest changes in your routine can have a lasting impact on your health. Take starting your day with lemon water, for instance. First and foremost, it aids in digestion. The acid in lemons may be helpful in regulating stomach acid levels. Although lemon juice is very acidic, small amounts—mixed with water—can have an alkalizing effect. In turn, lemon water can help neutralize the acid in your stomach. Furthermore, lemon water supplies a healthy dose of vitamin C, antioxidants, and potassium.

How To Make Lemon Water

Take a glass of filtered, room temp water and squeeze in the juice of half a lemon. If your lemon is organic, toss in the peel, too! You’ll add more nutrients. While it is a refreshing way to start your morning, you can enjoy lemon water all day. Of course, adding chia seeds, raw honey, mint leaves, or a nub of ginger will take your lemon water up a notch. Hydration never tasted so good.

Image by Drew Kutcher

Ginger: A Medicinal Healer

What is the compound responsible for ginger’s medicinal properties? Gingerol. Research indicates that gingerol may reduce excess inflammation. Therefore, ginger may be beneficial in managing the pain associated with certain diseases, i.e. arthritis. Ginger can even lower the body’s blood sugar response, too. With its anti-inflammatory and antioxidant properties, no wonder ginger is often recommended for the common cold. When you’re feeling under the weather—or are battling morning sickness or menstrual cramps—sipping on lemon ginger tea is extra soothing.

Image by Michelle Nash

What does lemon and ginger tea do for you?

Combine lemon—and its benefits—with ginger and its medicinal properties, and the two are a powerhouse combo. As a tea, lemon ginger is crisp yet warming—a soothing bevvie with many health benefits.

Relief from nausea. Lemon ginger tea is an effective treatment for nausea and vomiting.

Lower insulin resistance. Lemon has been shown to reduce insulin resistance, helping to reduce the amount of (excess) fat stored in the body. Furthermore, ginger has been shown to reduce hunger, which can help aid in blood sugar balance.

Improved immunity. No surprise here. Lemon is packed with vitamin C, but ginger also contains immune-boosting properties.

Reduced risk of cardiovascular disease. Lemon and ginger contain components that are believed to help reduce risks associated with certain heart conditions, like high cholesterol.

Relief from menstrual pain. Lemon ginger tea can help reduce pain associated with inflammation, arthritis, and even headaches. It can also be effective in relieving menstrual cramps.

Nutrition boosts. Lemon and ginger are both nutrient-dense sources of vitamin C, antioxidants, fiber, vitamin B6, magnesium, and potassium.

Image by Michelle Nash

How To Make Lemon Ginger Tea

You can likely find lemon ginger tea at your local grocery store. However, for maximum benefit and flavor, prepare your own lemon ginger tea! It couldn’t be easier.

What you’ll need:

  • 1-inch nob of fresh ginger
  • 1 lemon
  • 4 cups boiling water
  • Optional: raw honey or liquid stevia

How to brew:

  • Remove the ginger’s skin (using a spoon!).
  • Slice the fresh ginger very finely. Alternatively, you can also grate the ginger.
  • Add the ginger to your kettle and let it boil for 15-20 minutes.
  • Slice the lemon into fine slices, removing the seeds.
  • Add the lemon slices, and allow the tea to simmer for another five minutes.
  • Strain and drink! Feel free to add a drizzle of raw honey or a few drops of liquid stevia.
Image by Michelle Nash

What is the best time to drink lemon and ginger?

In terms of lemon ginger tea benefits, it doesn’t really matter what time of day you drink it. However, we recommend sipping this herbal tonic to wind down at the end of the day. Make lemon ginger tea the newest addition to your nighttime routine. It’s soothing, warming, and calming (sans caffeine). Particularly, if you’re experiencing bloat or indigestion, consider a cup of lemon ginger tea to aid in digestive support.

Image by Teal Thomsen

Can you drink lemon ginger tea every day?

Absolutely! And, you can drink multiple cups. However, keep in mind that consuming large daily doses of ginger (more than two grams) may give you an upset stomach. If your stomach hurts, burns, or cramps after drinking lemon ginger tea, reduce the amount of ginger you’re including—or use bigger pieces of ginger in the infusion to lessen its intensity.

Who shouldn’t drink lemon ginger tea?

If you have a blood clotting, bleeding disorder, or diabetes, you may need to avoid ginger. Ginger may also interact with blood thinners and drugs for hypertension. Depending on your health conditions, chat with your doctor before you begin brewing lemon ginger tea.

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