Why Citrus Ice Juice is an Ideal Morning Beverage
When you wake up in the morning, one of the best things you can do for your body is rehydrate. During the night, you go 7-9 hours without any liquids, so your body wakes up in a mildly dehydrated state. Starting the day with a refreshing, hydrating beverage sets the tone for a healthy, energized day.
While plain water is always a good choice, sometimes you crave something with a little more flavor. That's where citrus ice juice comes in. Made very simply with just fresh-squeezed lemon, orange, water and ice, it packs a flavorful punch while still being low in calories and sugar. The lemon and orange provide a natural energy boost from their inherent vitamins and nutrients.
Some of the benefits of starting your day with citrus ice juice include:
Rehydrates your body after a night's sleep
Provides a natural energy boost without caffeine
Aids digestion and promotes gut health
Supplies a healthy dose of immune-boosting vitamin C
Refreshing fruit flavors help wake up your tastebuds
Low calorie and low sugar compared to processed juices
Takes only minutes to make with simple ingredients
With this powerhouse combination of hydration, energy, nutrients and great taste, citrus ice juice makes an ideal morning beverage to fuel the start of your day. Let's dive into how to make this refreshing and healthy juice at home.
Simple Citrus Ice Juice Recipe
Ingredients
1/2 lemon
1/2 orange
1 cup water
1 cup ice
Sweetener of choice (honey, agave syrup, etc.), optional
Instructions
Thoroughly wash the lemon and orange. Slice each in half.
Squeeze the juice from the lemon and orange halves into a measuring cup or bowl. Remove any seeds that fall in.
Pour the lemon and orange juice into a serving glass or to-go cup.
Add 1 cup of water and stir to combine.
If desired, add a small amount of your preferred sweetener and stir until dissolved. Honey or agave pair well with the citrus flavors.
Add 1 cup of ice and stir until the ice starts to melt and the drink is well chilled.
Garnish with a lemon or orange wedge if desired. Serve immediately and enjoy!
Feel free to scale up this recipe to make a larger batch. You can also adjust the ratio of lemon to orange juice to suit your personal taste preferences. For a fruitier flavor, use more orange and less lemon. For a tarter beverage, increase the amount of lemon juice.
The Health Benefits of Lemons and Oranges
Citrus fruits like lemons and oranges are nutritional powerhouses, packing a lot of vitamins, minerals and antioxidants into their colorful and flavorful flesh and juice. Regularly including these fruits in your diet, such as in this morning citrus ice juice, can support many aspects of your health and wellbeing.
Lemons
Lemons are best known for being an excellent source of vitamin C. Just one lemon contains over 50% of the recommended daily intake of this essential nutrient. Vitamin C is a powerful antioxidant that helps protect your cells from damage, supports immune function, enables your body to absorb iron, and is needed to produce collagen for healthy skin.
The citric acid in lemons aids digestion by stimulating the production of digestive juices. Many people find that starting the day with a glass of lemon water or lemon juice helps relieve indigestion and heartburn.
Lemons are also a good source of potassium, folate and flavonoids - plant compounds with antioxidant and anti-inflammatory properties. The peel contains a high amount of these beneficial compounds as well, so recipes and drinks that incorporate lemon zest pack an extra nutritional punch.
Oranges
Oranges are also famous for their high vitamin C content, with one medium orange providing well over 100% of the recommended daily amount. They're also a good source of folate, potassium, thiamin and fibre.
The fibre in oranges accounts for almost 12% of the recommended daily fibre intake, making them a filling and gut-healthy snack. Fibre feeds the beneficial bacteria in your gut microbiome, supporting healthy digestion and reducing inflammation.
Oranges are particularly high in flavonoids, especially in their peel and the white pith under the skin. The main flavonoids in oranges have been studied for their anti-inflammatory, antioxidant and heart health-promoting properties.
Some interesting research has found that the scent of oranges may have stress-reducing and mood-lifting effects. Taking a moment to inhale the energizing scent of an orange in the morning may help you start the day with a more positive mindset.
Why Low Calorie, Low Sugar Juices are Best
Many popular fruit juices, even ones marketed as healthy choices, are very high in sugar and calories while lacking fibre and other beneficial components of whole fruits. Some pack as much sugar as sodas!
When we drink calories in juice form, our bodies don't register the calorie intake the same way as when we eat solid foods. We don't feel as satisfied or full, making it easy to over-consume liquid calories. The concentrated sugars in juices can also cause a rapid spike in blood sugar and insulin.
In contrast, this citrus ice juice recipe uses a modest amount of fresh-squeezed fruit juice combined with water and ice. This creates a beverage that is lower in sugar and calories, but still provides refreshing fruit flavor and a burst of citrusy energy. Adding the fibre-containing pulp from the lemon and orange would make it even healthier.
If you do opt to include a sweetener, choosing a natural option like honey adds beneficial compounds and enzymes. The anti-bacterial properties of honey and lemon juice make this an especially soothing combination if you have a sore throat.
By keeping juices simple, lightly sweetened and diluted with water, you can enjoy them as a balanced part of a healthy diet and active lifestyle. Moderation is key. Think of fruit juice as a flavoring agent rather than the main component of your drinks.
Make Citrus Ice Juice Part of Your Healthy Morning Routine
A nourishing morning routine sets you up for a successful, productive day. In addition to starting your day with a glass of citrus ice juice, consider incorporating some of these other energizing morning habits:
Hydrate with a full glass of water upon waking
Do a few minutes of stretching or light exercise to get your blood flowing
Meditate, write in a journal or read something inspiring
Eat a nutritious breakfast that includes protein, healthy fats and fiber
Step outside for a few minutes of fresh air and sunshine
Simple rituals like sipping on this bright citrus juice while you take some mindful breaths can provide a sense of calm and a moment of self-care before diving into the day's tasks. Elevating a daily necessity like hydration into a little luxury can make healthy habits feel more doable and rewarding.
With a little preparation, you can easily work this citrus ice juice into your morning routine. Squeeze the citrus juice the night before and store it in the fridge. In the morning, just add water, ice and sweetener for a quick and refreshing wellness tonic. You could even mix up a larger batch to sip throughout the morning.
Conclusion
There you have it - a simple and refreshing citrus juice that makes the perfect morning beverage. With its energizing and hydrating properties, homemade citrus ice juice is a wonderful alternative to sugary juices, caffeinated energy drinks, or just plain water.
Lemons and oranges are nutritional superstars, providing vitamin C, antioxidants, flavonoids and a host of other beneficial compounds. Consuming these healthy fruits in juice form is a flavorful way to obtain some of their benefits.
Just remember, even healthy juices are best consumed in moderation as part of a balanced diet filled with whole fruits, vegetables, protein and fiber. Think of this citrus ice juice as a supplement to, not a substitute for, your glass of plain water in the morning.
We hope you enjoy this refreshing citrus ice juice recipe and that it helps you start your mornings on a brighter, more energized note. Here's to your health and happiness!
