Green tea with lemon is a calming drink you can sip any time of the day.
It’s flavorful, enjoyable, and very simple to make.
It’s also nutrient-dense, and studies have linked it to a wide range of possible health advantages.
Below are 10 notable health benefits of green tea combined with lemon.
1. Packed with antioxidants
Both green tea and lemons provide abundant antioxidants — molecules that help counteract inflammation and cellular damage from oxidation.
Green tea is especially rich in antioxidants like epigallocatechin gallate (EGCG), quercetin, chlorogenic acid, and theogallin (1).
Lemons supply antioxidants such as ascorbic acid, hesperidin, naringin, and ferulic acid (2).
Research indicates antioxidants have an important role in health and disease prevention and may guard against chronic conditions like heart disease, diabetes, cancer, and obesity (3).
Summary: Green tea and lemon are rich in antioxidants that may help protect against inflammation and long-term disease.
2. Supports weight management
Green tea with lemon can complement a sensible weight-loss plan.
Numerous studies indicate green tea may aid weight loss and enhance fat oxidation.
One review of 15 trials found that consuming green tea with higher EGCG levels for at least 12 weeks was associated with reductions in body weight and body fat (4).
A trial in 115 women observed that taking green tea extract for 12 weeks produced significant drops in body weight, BMI, and abdominal fat (5).
While more human research is needed, some evidence suggests components of lemons might also help with weight control.
An animal study showed that citrus flavonoids reduced fat cell size and boosted metabolism in mice on a high-fat diet (6).
Another older animal study found that feeding mice lemon polyphenols while they ate a high-fat diet prevented weight gain and fat accumulation (7).
Summary: Evidence suggests green tea can help reduce body weight and fat. Some animal research indicates lemon compounds may also hinder weight gain.
3. May help regulate blood sugar
Some studies indicate green tea might improve blood glucose control and lower the risk of type 2 diabetes.
A review reported that tea consumption is associated with a reduced risk of type 2 diabetes and related complications (8).
Regular tea intake may also lower inflammation and improve insulin sensitivity — the hormone that moves glucose into cells (8).
In one trial of 92 people with type 2 diabetes, 16 weeks of green tea extract reduced insulin resistance, which can support better glycemic control (9).
However, findings are mixed across studies, and additional human research is necessary to draw firmer conclusions (10, 11, 12).
Summary: Some evidence links green tea consumption to a lower risk of type 2 diabetes and improved insulin sensitivity.
4. May benefit cardiovascular health
Research links both green tea and lemons with multiple heart-healthy effects.
A review found that citrus flavonoids — like those in lemons — may reduce inflammation, improve blood vessel function, and support healthy cholesterol levels (13).
One study reported daily lemon consumption lowered blood pressure, particularly in people who also walked regularly (14).
Likewise, a pooled analysis of nine studies showed regular green tea drinkers had reduced risks of heart disease, heart attack, and stroke compared with non-drinkers (15).
A more recent analysis of 24 trials found green tea consumption could help lower elevated systolic and diastolic blood pressure, both important heart disease risk factors (16).
Summary: Eating lemons and drinking green tea are both associated with heart-protective effects and improvements in cardiovascular risk markers.
5. Supports cognitive health
While more human trials are needed, some research suggests green tea and lemon compounds may benefit brain health.
A review of eight studies showed green tea intake was associated in several studies with a decreased risk of dementia and cognitive decline (17).
Another study found regular green tea consumption could improve the metabolism of proteins linked to Alzheimer’s disease (18).
Test-tube and animal research also indicates certain citrus compounds may reduce neuroinflammation, support brain function, and inhibit plaque formation in the brain — processes implicated in Alzheimer’s disease (19).
Summary: Drinking green tea is linked to a lower risk of dementia and cognitive impairment; citrus compounds also show promise in protecting brain function in lab and animal studies.
6. Can support immune function
Lemons are a superb source of vitamin C, a water-soluble nutrient with strong antioxidant activity (20).
Vitamin C plays a vital role in immunity by lowering inflammation and enhancing the performance of immune cells (21).
Higher vitamin C intake may also help prevent and treat a variety of respiratory and systemic infections (21).
Additionally, some animal studies suggest green tea compounds like EGCG can modulate immune responses and may protect against autoimmune conditions such as multiple sclerosis (22).
Both green tea and lemons are also rich in antioxidants that help maintain a resilient immune system (23).
Summary: Lemons provide vitamin C to lower inflammation and support infection defense. Green tea’s compounds, including EGCG, may also enhance immune function.
7. May raise energy and focus
Green tea naturally contains caffeine, a central nervous system stimulant commonly used to boost energy (24).
Research shows caffeine can reduce tiredness, sharpen alertness, and enhance both mental and physical performance (25, 26).
Some trials indicate caffeine may improve athletic performance and increase endurance as well (27, 28).
Because green tea with lemon contains less caffeine than coffee or energy drinks, it can be a suitable choice for people sensitive to high caffeine doses (29).
Summary: Green tea’s caffeine can reduce fatigue, improve alertness, and support mental and physical performance.
8. May reduce kidney stone risk
Kidney stones are hard mineral aggregates that form in the kidneys and can cause pain, nausea, and frequent urination (30).
Drinking green tea with lemon is a helpful way to lower the chance of forming kidney stones.
A large study found green tea consumption was associated with a reduced risk of kidney stones, particularly in men (31).
The citric acid in lemon juice may also aid prevention by increasing urine volume and binding to calcium oxalate, which prevents crystal accumulation that leads to stones (32).
One review suggested that consuming as little as 4 ounces (118 mL) of lemon juice daily could be helpful for kidney stone management (32).
Summary: Green tea may be linked to a lower kidney-stone risk, and lemon juice’s citric acid may help prevent stones by increasing urine volume and binding calcium.
9. Potential cancer-protective effects
Both green tea and lemons have compounds that display promising anti-cancer activity.
Several laboratory studies indicate lemon-derived compounds can hinder the growth and spread of cancer cells (33, 34, 35).
Observational studies also suggest higher citrus intake is associated with lower risks of several cancers, including lung, stomach, esophageal, and breast cancers (36, 37, 38, 39).
Similarly, research links green tea to decreased risks for several cancers; studies report protective effects against bladder, breast, colorectal, and prostate cancer cells (40, 41, 42, 43).
Summary: Laboratory and observational studies suggest lemon and green tea compounds may help reduce the growth and spread of certain cancer cells.
10. Helps maintain hydration
Sipping green tea with lemon is a pleasant way to keep hydrated.
Proper hydration is crucial for nearly every body function — including skin health, weight control, brain performance, digestion, and kidney function (44).
Getting adequate fluids daily can also help prevent issues like kidney stones, headaches, and constipation (44).
Summary: Green tea with lemon contributes to daily fluid intake, supporting many aspects of health.
How to prepare green tea with lemon
Preparing green tea with lemon at home is straightforward.
Begin by boiling about 1 cup (237 mL) of water, remove it from heat, and allow it to cool for 2–3 minutes before pouring into a cup.
Add a green tea bag and steep for 1–3 minutes. If you prefer loose-leaf tea, use roughly 1 tablespoon (about 2 grams) in an infuser.
Squeeze fresh lemon juice into your tea — up to half a lemon — and stir.
For extra flavor, consider adding honey, cinnamon, ginger, or fresh mint. You might also enjoy learning more recipes that combine the benefits of green tea with honey for a pleasant twist.
Drink 3–5 cups per day to stay hydrated and make the most of the potential health benefits of green tea with lemon.
Summary: Green tea with lemon is easy to brew at home by steeping green tea and adding freshly squeezed lemon juice.
The takeaway
Green tea paired with lemon offers a variety of possible health perks.
It may support weight management, hydration, energy, and the health of the brain, heart, kidneys, and immune system.
And it’s simple and tasty to make at home using a few basic ingredients.
One tip to try
Try this today: Start your morning with a cup of green tea with lemon to kick-start your day. You can also enjoy it between meals alongside a wholesome snack.
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