When it comes to healthy drinking, there are many options to choose from. Water is an obvious choice, as it has no calories, sugar, or artificial ingredients. But plain water can get boring, and some flavored waters may contain unwanted additives. Tea and coffee offer some health benefits, but also contain caffeine. Fruit juices provide vitamins and minerals, but can be high in sugar without the fiber of whole fruit. The healthiest drinks provide hydration and nutrients without extra calories, sugar, or artificial additives. This article explores the most nutritious beverages to work into your diet.
Water
Water tops the list of healthy drinks. Consuming adequate water is vital for body functions like temperature regulation, digestion, transporting nutrients, and eliminating waste. The Institute of Medicine recommends women consume 2.7 liters (91 ounces) of total water daily, and men average 3.7 liters (125 ounces) daily. This hydration comes from foods and other beverages in addition to drinking plain water.
Benefits of Water
– Water contains no calories, sugar, or artificial ingredients.
– Proper hydration aids digestion and prevents constipation.
– Drinking water can help manage hunger and promote weight loss.
– Water helps lubricate joints and acts as a shock absorber for bones and tissues.
– Staying hydrated boosts energy levels and mental focus.
– Water helps maintain healthy skin, hair, and nails.
– Hydration regulates body temperature to prevent overheating.
Plain, filtered water is the healthiest source of hydration. Tap water can contain traces of chlorine, fluoride, pesticides, or heavy metals depending on the municipal water system. Using a water filter can remove impurities and improve taste.
Enhancing Water
While plain water is best, some people like to liven it up with slices of fruit, herbs, vegetables, or a squeeze of citrus. Adding a little bit of flavor can encourage drinking more fluids. Here are some healthy ways to enhance water:
– Lemon, lime, grapefruit, orange
– Cucumber, mint, basil, rosemary
– Watermelon, strawberries, pineapple, mango
– Celery, ginger, parsley, chia seeds
Avoid adding juice concentrates, sweeteners, or artificial flavorings to water. If using fruit, be mindful of the carb content. Small amounts of fresh fruit or herbs add nutrients and antioxidants for an extra health boost.
Tea
After water, tea is one of the most commonly consumed beverages worldwide. Both black and green teas contain antioxidants and phytonutrients that benefit health in many ways.
Green Tea
Green tea is made from unfermented tea leaves, retaining high concentrations of catechins and epigallocatechin gallate (EGCG). These antioxidant compounds are credited with green tea’s anti-inflammatory, anticancer, anti-obesity, and neuroprotective effects. The polyphenols in green tea may also boost metabolism and aid weight loss. Other benefits include:
– Improved brain function and mental alertness
– Lower risk of heart disease and stroke
– Protection against Alzheimer’s and Parkinson’s diseases
– Antibacterial properties that support dental health
To reap the most antioxidants from green tea, steep it from loose leaves rather than bags. Avoid adding milk, sweeteners, or juices that can diminish the tea’s health effects.
Black Tea
Black tea goes through more oxidation, creating darker leaves with a richer flavor. It contains polyphenols and flavonoids with potent antioxidant and anti-inflammatory benefits. Research shows black tea can:
– Improve gut health and lower risk of colorectal cancer
– Reduce blood pressure, cholesterol, and risk of cardiovascular disease
– Lower diabetes risk by improving blood sugar control
– Provide an energizing caffeine boost
The fermentation process reduces some of black tea’s catechins. But the overall antioxidant activity remains high. Brew black tea with boiling water for 3-5 minutes. Adding lemon can help preserve catechins. Avoid loading it with milk and sugar.
Herbal Tea
Herbal teas use plant leaves, seeds, roots, or flowers other than tea leaves. Popular varieties like chamomile, peppermint, hibiscus, and rooibos contain unique antioxidant compounds. Potential benefits include:
– Chamomile: Anti-inflammatory, sleep aid
– Peppermint: Improves digestion, relieves headaches
– Hibiscus: Lowers blood pressure, cholesterol
– Rooibos: Antioxidant, caffeine-free
Herbal teas offer hydration, antioxidants, and mild plant compounds without caffeine. Avoid any that seem artificially flavored or sweetened. Adding honey, lemon, cinnamon, or ginger can add flavor and nutrients.
Coffee
Coffee is a beloved beverage for many. The caffeine provides a mental and physical boost that improves focus, alertness, memory, and athletic performance. Coffee beans contain hundreds of biologically active compounds, including polyphenols, melanoidins, and diterpenes. Some of coffee’s potential health benefits include:
– Increased energy and mental acuity
– Lowered risk of liver disease, diabetes, stroke, and heart failure
– Neuroprotective effects, lowering Parkinson’s and Alzheimer’s risk
– Improved physical performance and fat-burning
Coffee’s polyphenols, chlorogenic acids, and melanoidins give it strong antioxidant activity. Moderate coffee intake of 3-4 cups per day seems to be ideal for most people. Consuming too much can cause side effects like insomnia, anxiety, digestive issues, and high blood pressure. Those with caffeine sensitivity may need to limit intake.
To maximize health benefits, opt for black coffee or add just small amounts of milk. Sweeten moderately with honey, maple syrup, or monk fruit. Avoid creamers with hydrogenated oils, flavor chemicals, and heavy syrups or sugars.
Coconut Water
The clear liquid inside young, green coconuts is naturally sweet and refreshing. Compared to other beverages, coconut water is low in calories and carbohydrates. It also contains more potassium than a banana as well as electrolytes. Additional components in coconut water include:
– Vitamin C
– Magnesium
– Manganese
– Amino acids
– Antioxidant polyphenols
– Cytokinins that may have anti-cancer and anti-aging effects
Coconut water has an isotonic profile close to human plasma, making it a natural sports drink. Athletes use it to replace fluids and electrolytes lost during exercise. It may also help lower blood pressure, improve cholesterol, and reduce blood sugar levels. Look for raw, unflavored coconut water without added sugars or unnecessary ingredients.
Milk
Milk is often considered a healthy beverage due to its package of protein, vitamins, minerals, and electrolytes. However, there are some caveats with different types of milk:
Cow’s Milk
Despite its nutritional assets, cow’s milk also has controversial aspects. The carbohydrate content can affect blood sugar. Lactose intolerance is common, making digestion difficult. Milk proteins and hormones may trigger allergies or acne. And its combination of calcium, proteins, and fats is implicated in increased risk of heart disease, cancer, and bone fractures. Those who tolerate dairy well can enjoy milk in moderation, sticking to 1-2 servings daily.
Non-Dairy Milks
Plant-based milks like almond milk, oat milk, coconut milk, and soy milk avoid some of the potential downsides of dairy. They are lower in calories and saturated fat than cow’s milk and do not contain lactose or cow hormones. Fortified versions provide calcium, vitamin D, and vitamin A. But not all plant milks are created equal. Try to choose unsweetened types without additional oils or unnecessary stabilizers and emulsifiers.
Raw Milk
Raw milk comes straight from the cow rather than undergoing pasteurization. Some claim it has higher nutrient content and provides probiotics for better digestion. However, raw milk may harbor dangerous bacteria like salmonella, E. coli, campylobacter, and listeria. Pasteurization kills these pathogens to make milk safe for human consumption. Only drink properly pasteurized milk.
Vegetable Juice
Juicing vegetables extracts fluid and nutrients from fiber-rich plants. Common sources include carrots, celery, beets, spinach, tomatoes, and cruciferous veggies like kale. The best vegetable juices include a colorful mix of produce. Potential benefits include:
– Important vitamins, minerals, and phytonutrients
– Antioxidants that reduce oxidative stress in cells
– Lowered risk of chronic illnesses like cancer and heart disease
– Blood sugar regulation
– Immune system support
The phytochemicals in vegetables are more concentrated in juice than when eaten whole. Still, juices lack the fiber of whole vegetables which aids digestion and gives a feeling of fullness. For maximum nutrition, eat plenty of vegetables and occasionally supplement with juice. Limit to 4-6 ounces of vegetable juice per day and avoid added sugars or excess sodium from store-bought versions.
Fruit Juice
Squeezing fruits like oranges, apples, grapes, and berries extracts fluid rich in vitamins, minerals, and plant compounds. But fruit juice has some drawbacks:
– High natural sugar without fiber
– Potential pesticide residues
– Lower antioxidant content from processing
– Missing phytonutrients in peels and skins
The American Academy of Pediatrics advises against fruit juice for children under age one due to these concerns. For older children and adults, limit fruit juice to one small glass per day and choose 100% fruit juice. Compare labels and choose organic brands with no added sugars. Eat whole fruit as well for better nutrition and fullness from fiber.
| Beverage | Calories | Sugar | Carbs | Protein |
|---|---|---|---|---|
| Water | 0 | 0g | 0g | 0g |
| Green tea | 2 | 0g | 0g | 0g |
| Black tea | 2 | 0g | 0g | 0g |
| Peppermint tea | 2 | 0g | 0g | 0g |
| Coffee | 2 | 0g | 0g | 0g |
| Coconut water | 46 | 2g | 9g | 2g |
| 2% cow’s milk | 122 | 12g | 12g | 8g |
| Non-dairy milk | 30-100 | 0-20g | 1-16g | 0-10g |
| Vegetable juice | 20-80 | 3-10g | 5-20g | 2-5g |
| Fruit juice | 110-170 | 25-35g | 28-44g | 1-2g |
Tips for Choosing Healthy Drinks
– Drink mostly water throughout the day. Flavor it with fruit or herbs if desired.
– Enjoy unsweetened coffee and tea in moderation for antioxidants without excess calories.
– Try coconut water, vegetable juices, and milk substitutes like unsweetened almond milk.
– Limit fruit juice to a small glass per day and choose 100% juice varieties.
– Avoid soda, sports drinks, vitamin waters, sweetened coffee and tea, and other sugary beverages.
– Read labels and avoid drinks with added sugars, high fructose corn syrup, hydrogenated oils, and artificial ingredients.
Healthy Drink Recipes
Try these recipes to add nutrition and flavor to your beverage routine:
Homemade Iced Tea
Ingredients:
– 3 black tea bags or 2 Tbsp loose tea leaves
– 4 cups boiling water
– Lemon slices
– Fresh mint
Instructions:
1. Steep black tea bags or loose tea in boiling water for 5 minutes
2. Remove tea bags or strain out leaves
3. Allow tea to cool completely
4. Pour over ice and garnish with lemon and mint
Strawberry Coconut Water Smoothie
Ingredients:
– 1 cup coconut water
– 1 cup frozen strawberries
– 1 banana
– 1 Tbsp almond butter or tahini
– 1 tsp chia seeds
Instructions:
1. Blend all ingredients until smooth
2. Pour into a glass and enjoy
Green Machine Juice
Ingredients:
– 1 cucumber
– 2 stalks celery
– 1 cup kale or spinach
– 1 green apple
– 1/2 lemon
– 1 inch ginger
Instructions:
1. Run all ingredients through a juicer
2. Stir or shake juice thoroughly before drinking
Conclusion
Water should be your go-to beverage for proper hydration. But tea, coffee, vegetable juices, coconut water, and unsweetened plant-based milks can also be healthy choices in moderation. Limit fruit juice and avoid sugary sodas and bottled drinks. Choosing natural, minimally processed beverages without added sweeteners provides the most nutritional bang for your buck while keeping calories under control. Drink according to your tastes and needs, but emphasize fluids that hydrate and nourish your body.