Drinks are an integral component of healthy eating habits. Water, low-cal options like iced tea or coffee, and 100% fruit juice are all excellent choices that contribute to overall wellness.
Watermelons contain L-citrulline, an amino acid which enhances oxygen transport and exercise performance. Try adding some to your protein shakes as an additon!
Freshly Squeezed Orange or Lemon Juice
Orange juice is an incredibly popular beverage that provides essential nutrients like Vitamin C, Folate and Potassium. Furthermore, its anti-inflammatory and immune support properties help lower inflammatory markers while strengthening immunity systems.
Opt for low-sugar orange juice or consider selecting one enriched with calcium and vitamin D to enhance its nutrient profile, and reduce your risk of painful kidney stones. This popular beverage will also keep you hydrated!
Homemade Smoothies
Fresh and frozen fruits, vegetables and greens combined with protein powder or other nutritious add-ins make smoothies nutritional powerhouses. Avoid purchasing pre-made or smoothie shop options which could contain too much sugar while being devoid of essential fiber and other vital nutrients.
Add honey, agave, stevia or pitted medjool dates/banana to a smoothie to prevent sudden spikes in blood sugar. Chia seeds, flax or hemp may provide added health benefits!
Green Tea
Green tea has gained fame as a means of improving overall health thanks to EGCG, an antioxidant plant compound found in green tea that appears to reduce protein plaque formation that restricts blood flow to both brain and heart.
However, according to Zumpano, excessive tea can interfere with cholesterol-lowering medications and lead to iron deficiency as it binds the mineral from food and prevents its absorption.
Coconut Water
Coconut water can provide essential hydration and nutritional value, including potassium. However, its naturally sweet flavor and high sugar content might make it unsuitable if you follow a low-carbohydrate diet or have kidney disease.
Some athletes choose water over sports drinks because it hydrates better and contains fewer calories; however, for general hydration purposes water remains the superior option.
Cranberry Juice
Cranberries and cranberry juice contain nutrients that promote urinary tract health, heart health, digestion and more. Their unique antioxidants such as A-type proanthocyanidins can stop bacteria from attaching themselves to the bladder lining and inhibit infection.
Choose 100% cranberry juice or a cocktail without added sugar for optimal health benefits and to strengthen immunity against diseases like arthritis. Cranberry contains vitamin C as a powerful antioxidant, helping strengthen your immune system and ease inflammation conditions such as rheumatoid arthritis.
Kombucha
Kombucha tea’s popularity has skyrocketed over recent years. Marketed as a health aid for weight loss, immunity booster and cancer prevention.
Megan McLarney, RD of Nebraska Medicine Nutrition Therapy Services answers some frequently asked questions about this popular beverage.
Herbal Tea
Herbal teas, also referred to as herbal infusions or tisanes, are produced by steeping herbs leaves and flowers in boiling water for at least an hour before straining out of the strainer and pouring out into an individual cup for drinking. Unlike black tea, which derives from the same plant but undergoes fermentation instead, herbal teas do not contain theine.
Peppermint tea can help relieve stomach ache and nausea, while chamomile may promote relaxation and calmness. Eucalyptus helps treat coughs and chest tightness while Iceland moss tea may increase appetite.
Beet Juice
Beet juice is a nutritional powerhouse. Packed with antioxidants such as vitamin C, folate and potassium that can help lower blood pressure and enhance circulation, beets are packed with powerful nutrients that make up their juice.
Beet juice contains nitrates which are converted to nitric oxide, dilatation of blood vessels and an increase of oxygen flow to muscles – this enhances athletic performance while delaying muscle fatigue during exercise. For best results, drink two to four ounces of beet juice several hours before exercising.
Tart Cherry Juice
According to a 2019 study published in Nutrients, athletes who consume tart cherry juice may experience faster muscle recovery. Cherry juice naturally contains high levels of potassium which conducts electrical impulses throughout the body and speeds recovery.
Tart cherry juice contains melatonin and tryptophan, two substances which may help induce sleep and enhance overall quality of rest. However, cherries also contain sorbitol which may cause abdominal cramps or diarrhea in certain individuals.
Blackstrap Molasses Drink
Blackstrap molasses is an abundance of vitamins and minerals. Calcium, magnesium, potassium and iron are especially abundant.
An effective natural laxative that soothes constipation and encourages regular bowel movements, this tea also aids anemia prevention by providing 20% of daily recommended iron intake through one tablespoon serving.
Blackstrap molasses contains potassium to counteract sodium’s detrimental effect and naturally lower blood pressure.
