Health drinks provide the body with essential vitamins, minerals and antioxidants – giving you ample benefits without the sugary or caffeinated drinks that cause sudden sugar surges or spikes. Furthermore, healthy beverages offer no calories to worry about!
Food-packed “green” drinks available at stores and deli refrigerator cases do not all measure up equally; look for 100% juice beverages with no added sugars and artificial ingredients.
Freshly Squeezed Juices
Freshly-squeezed juices provide an energizing dose of vitamins, minerals, and antioxidants. Packed with Vitamin C, folate, and potassium – fresh juice is packed full of essential elements to boost immune health while improving cognitive performance.
Fresh fruits and vegetables contain fiber which promotes regular bowel movements while simultaneously supporting a healthy gut microbiota, thus decreasing your risk of high blood pressure and heart disease.
Make your own juice at home using a blender or juicing machine instead of buying packaged varieties, which may contain added sugars and preservatives that may harm your health.
Homemade Smoothies
Smoothies offer a quick and delicious way to provide healthy drinks on-the-go, perfect for busy lifestyles. Blending frozen fruit will keep the smoothie frosty while maintaining a thick consistency when blended together with other ingredients.
Make the most out of smoothies by including protein from yogurt (preferred over milk as it’s less likely to cause bloat) and other ingredients with health benefits like antioxidants, healthy fats and digestive-health support such as Icelandic skyr or Greek yogurt, which both contain probiotics; or plant-based products for additional fiber and calcium content.
Coconut Water
Coconut water is an energizing drink with few calories (an 8-ounce serving contains just 42), packed with essential electrolytes like potassium, sodium and calcium; plus it provides small amounts of powerful antioxidant vitamin C.
Studies indicate that drinking enough coconut water may help prevent kidney stones by encouraging citrate urination to neutralize their acidity, however more research needs to be completed on this matter. Look for unflavored varieties with minimal or no added sugar for best results in terms of reducing added sugars intake.
Lemon Water
Lemon water first thing in the morning is an extremely effective wellness tip, helping kick-start digestion while giving immunity a boost thanks to Vitamin C.
Lemons contain citric acid and polyphenols which have been found to alleviate fatigue while supporting cell health1.
A 2022 study revealed that drinking lemon water before meals may help stimulate gastric secretions and, consequently, improve digestion. More research needs to be completed to support this claim.
Green Tea
Green tea, which contains unfermented leaves, boasts more antioxidants than its black or oolong counterparts. The plant compounds present in green tea may help decrease Alzheimer’s risk, lower cholesterol levels, prevent eye diseases in older individuals, and even help ward off strokes.
One Japanese study, conducted over 13 years, tracked participants who regularly consumed green tea for at least 14 years and found those who consumed the most had the lowest risk for cardiovascular diseases. Green tea contains polyphenols such as EGCG and L-theanine which have shown anti-inflammatory properties and could account for this finding.
Mint Tea
Mint tea contains natural decongestant menthol that can provide instantaneous relief from stuffy noses. Furthermore, its ability to stimulate bile flow may help alleviate bloating and stomach discomfort as well.
As with green tea, mint tea provides natural antioxidants to combat free radicals in your body. But those suffering from GERD or hiatal hernia should avoid peppermint as its volatile components can worsen symptoms – instead opt for warming ginger blend or soothing chamomile tea to relieve their discomfort.
Tart Cherry Juice
Tart cherry juice contains an abundance of antioxidants, including anthocyanins and phenols, that help fight inflammation while improving sleep and muscle recovery. These phytochemicals also aid in weight management.
Studies have linked tart cherry juice consumption with improved sleep times and higher melatonin levels, and may even reduce blood pressure; though more research needs to be conducted into this correlation.
However, as it contains moderate potassium levels, bananas should be avoided by those on restricted potassium diets or with kidney disease. They may interact with certain medications; please check with your healthcare provider prior to adding bananas into your diet plan.
Blackstrap Molasses Drink
Blackstrap molasses is a thick and inky syrup byproduct of sugar production that contains abundant iron and other vital nutrients. Studies have reported its ability to alleviate PMS symptoms, maintain stable blood sugar levels and enhance bone health while improving skin conditions – all while supporting overall skin wellness.
One tablespoon of molasses provides 20% of the recommended daily iron intake, making it an effective natural remedy against anemia, caused by insufficient red blood cells. Furthermore, it can help prevent osteoporosis as well as bone fractures.
