Blog Nutrition Fruit Infused Water Benefits: The Benefits Backed Up By Science

Fruit Infused Water Benefits: The Benefits Backed Up By Science

Drinking fruit infused water is one of the health trends that has taken the health industry by storm. Apart from the refreshing mix of fresh and fruity flavors, this drink is also thought to have several health benefits. That is apart from those provided by water alone. Here we will look at some of the fruit infused water benefits as backed up by research.

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What Is Fruit Infused Water?

As the name suggests, it is a drink prepared by mixing fruits with cold water. The result is a fresh beverage filled with fruity flavors (1). Although making fruit infused water sounds fancy, it is pretty straightforward.

To make this drink, all you need is your fruit of choice, a glass of water, and a pitcher. Next, wash your fruits, slice them, then immerse them in the water. Let the fruit soak in the pitcher for at least four hours to absorb the fruity flavors. 

Some can be soaked overnight while others need only one to two hours. Additionally, you can store it in the fridge to cool if you need a cold and refreshing drink.

What Fruits Should I Put In My Water?

There are many fruits you can use to make fruit infused water. In most cases, it comes down to preferences. Some of the commonly used fruits include:

  • Oranges
  • Watermelon
  • Pineapple
  • Cherry
  • Strawberry
  • Lemon 
  • Lime
  • Mangoes
  • Raspberry
  • Grapefruit
  • Apple
  • Citrus berry
  • Kiwi
  • Blackberries
  • Coconut
  • Pomegranate

For more flavors, you can add herbs for extra flavors. Some of the herbs to consider include (3):

  • Mint
  • Rosemary
  • Cinnamon
  • Basil
  • Ginger
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But you probably do not want to randomly combine your fruits and herbs, unless you are feeling experimental. A safer approach is to research the best combos for excellent flavors. Here are a few combinations that go well together, as mentioned by BBC Good Food (3):

  • One rosemary sprig with watermelon chunks.
  • 4 to 5 halved strawberries and a small handful of basil leaves.
  • A thumb-sized piece of ginger, chopped with lime slices.
  • Cucumber slices and one sprig of mint.
  • A handful of satsuma or clementine segments.

Read More: Hard Water Vs Soft Water: What’s The Difference?

fruit infused water benefits

Sample Of A Fruit Infused Water Recipe

If you have never prepared fruit-infused water, you may be interested in knowing a few fruit infused water recipes and their benefits. However, before examining the benefits, let us sample one of the most popular fruit infused water recipes. It is as follows (3):

Ingredients (3):

  • 1 mint sprig
  • ½ apple, thinly sliced

Preparation (3):

  1. Drop the mint sprig and apple slices into a large jug or jar of cold water.
  2. Leave to infuse in the fridge for at least one to two hours, or overnight. But the longer the mixture infuses, the stronger the flavors will be. You can keep the mixture in a sealed jar in your fridge for up to two days.

NOTE: There are other ways to infuse the apple slices and mint sprig. Be sure to check them out on the BBC Good Food website.

The Health Benefits Of Fruit Infused Water

Drinking fruit infused water has been found to have several health benefits. Some of them include:

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Is Fruit Sugar Bad? Here’s Why You Shouldn't Worry About Your Daily Fruit Intake

Increased Water Consumption

Despite the recommendation for people to drink enough water, many struggle with this practice. Plain water can be boring. To help with this, experts suggest infusing your water with fruits such as oranges or lime wedges. These enhance the flavor and encourage more water consumption (1).

Dehydration Prevention

Drinking fruit infused water prevents dehydration because it encourages you to drink enough water. Remember that severe dehydration can be a serious health issue that causes diarrhea, heat injury, fever, vomiting, seizures, and other side effects (1).

Weight Loss

One of the things perhaps you have heard a million times throughout your weight loss journey is to drink plenty of water. That is easier said than done. You may find that because of a lack of flavor in water, you often crave sugary drinks like soda.

Unfortunately, such drinks do no good because they are packed with calories. To avoid this, consider replacing sugary drinks with infused water to reduce your calorie count. It helps you create a calorie deficit for weight loss. Additionally, it contributes to increased satiety despite having zero calories (1).

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Boosts Immune Functioning

A strong immune system promotes overall health by fighting off infection and illness. To help your immune system to function at its best, you can consume more foods rich in vitamin C. Luckily, most fruits that are used to make fruit infused water are rich in vitamin C. Some of them include oranges, lemons, and limes.

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According to Medical News Today, one lime provides at least 9.5 mg of vitamin C (4). Besides a strong immune system, drinking lime water regularly is believed by some to also shorten the duration of colds and flu, but there isn’t much evidence to support this (4).

Rich Nutritional Profile

The other benefit of drinking fruit infused water is acquiring essential vitamins, minerals, antioxidants, flavonoids, and other healthy compounds. For example, when you drink lemon water, you acquire plenty of antioxidants (2). 

Additionally, lemon water contains flavonoids that may reduce inflammation in the body (1). Similarly, one of the orange water benefits is the provision of the powerful antioxidant vitamin C which supports immune function. Vitamin C is also essential for functions such as wound healing and iron absorption from plant-based foods (2). 

Supports Cancer Treatment

Many individuals who are undergoing cancer treatment struggle to stay hydrated. To make these patients drink enough water, several cancer centers have recommended drinking fruit-infused water. WebMD acknowledges that this drink promotes efficient hydration during and after cancer treatment (1).

Could Reduce Heart Disease Risk

One recommended practice for lowering heart disease risk is consuming enough fruits and vegetables. Food experts have recommended that half of your plate be filled with fruits and veggies only. 

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Citrus fruits may be incredibly effective in preventing heart disease and its complications, perhaps because they are high in the antioxidant vitamin C. However, more research must confirm how these citrus fruits might reduce heart disease risk (4).

Read More: List Of Foods That Cause Water Retention

fruit infused water benefits

Dangers Of Infused Water

Unfortunately, some potential risks are associated with drinking fruit-infused water despite being deemed safe for consumption, even in large quantities. It is worth noting these potential risks so that you may determine how to address them if they occur. They include:

Food Poisoning

Some of the “obvious” things often cause food poisoning in many cases. Preventative measures include washing your hands before preparing, thoroughly washing your fruits, or storing the drink in a sealed jar in the fridge (1). Although they sound obvious, most people often overlook them, perhaps when in a rush. 

Tooth Enamel Erosion

Looking at most water-infused recipes, you will discover that most use citrus fruits like oranges, limes, and lemons. Unfortunately, this category of fruits wears away the tooth enamel due to their high acidity (1).

You might experience tooth sensitivity or cavities if you frequently drink water infused with citrus fruits. You can address this by infusing your water with other fruits like watermelon or kiwi, or by brushing your teeth after consuming acidic foods and drinks. 

Is Store Bought Fruit Infused Water Okay?

Unfortunately, store-bought fruit-infused water often contains extra calories, carbs, and sugars due to the extra ingredients used during manufacturing (1). The safest bet is to make your fruit infused water at home using fresh ingredients, or at least read labels carefully.

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Best Foods To Break A Fast: Top 14 Foods That Make The Fast To Feast Transition Smooth

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fruit infused water benefits

Is It Okay To Drink Infused Water Every Day?

Generally, drinking fruit infused water has been determined safe, even in large quantities. However, several health risks are associated with drinking fruit-infused water that must be considered. For example, infused water prepared with citrus fruits like oranges might be linked to tooth sensitivity and cavities.

So, in light of this, it is safe to say that you must drink infused water with citrus fruits in moderation. Additionally, remember to practice good food hygiene to reduce the risk of food poisoning.

The Bottom Line

Drinking fruit infused water is one of the best ways to increase your daily water consumption, thanks to the fruity flavors. Additionally, other possible fruit-infused water benefits include better immune functioning, weight loss, dehydration prevention, cancer treatment support, and reduced heart disease risk.

However, these drinks have potential risks of food poisoning, tooth sensitivity, and cavities due to enamel erosion. So, it would be best to consult if you are interested in drinking fruit infused water.

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DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. Are There Health Benefits to Drinking Infused Water? (2020, webmd.com)
  2. Benefits of drinking lemon water (2020, medicalnewstoday.com)
  3. Fruit-infused water (2022, bbcgoodfood.com)
  4. What are the benefits of drinking lime water? (2022, medicalnewstoday.com)
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