"Refreshing and Nutritious: Top 10 Healthy Drinks to Sip and Enjoy"

  "The healthy drink is a part of our food. The majority of us struggle to meet our daily needs for fluids; we either forget or simply get bored with the taste of water. According to a study conducted by the National Institutes of Health, adequate hydration in adults appears to lead to better health and a lower risk of chronic diseases, such as cardiac and respiratory conditions. Those who maintain sufficient fluid intake tend to live longer than people who do not. Proper hydration slows down the aging process and prolongs a disease-free life(1).

How much fluid do you need daily?

For men: About 3.7 liters (125 ounces) of total fluids per day.

For women: About 2.7 liters (91 ounces) of total fluids per day. 

     "Water plays a big role in maintaining multiple physiological functions in our body. If you find that you need to increase your daily water intake, but you have a strong aversion to the taste of water, here's a valuable tip for staying hydrated. Plain water is not the only way to stay hydrated and meet your daily needs; incorporating top healthy drinks can also help you stay well-hydrated(2,3). 

1

Green tea

    "Green tea is renowned for its diverse health benefits in various ailments like cancer, heart disease, and liver conditions. A significant contributor to these advantages is its compounds, notably catechins. Research indicates that catechins hold promise in addressing human metabolic syndromes, encompassing obesity, type 2 diabetes, and cardiovascular risk factors."

2 

Kombucha  

       

 "Kombucha is a naturally packed, probiotic-fermented drink that is fizzy and sour, made with basic ingredients of sugar, tea, and yeast. It contains lactic acid bacteria, which act as probiotics, and provides a healthy dose of vitamin B. If prepared by using green tea, you can obtain additional benefits as well(4)."

3 

coconut water

Coconut water is light, refreshing, slightly sweet, and has a nutty flavor, packed with essential electrolytes such as sodium, potassium, and magnesium. Electrolytes are minerals crucial for maintaining fluid balance in our body. so it's an excellent post-workout drink of choice(5)." 

4 

Lemon juice 

Adding lemon juice to your water gives flavor to your drink. Lemon water contains vitamin C, flavonoids, antioxidants, a few proteins, fats, carbohydrates, other vitamins, and minerals."High Vitamin C in lemon offers a wide range of health benefits, such as boosting the immune system, enhancing skin health, and serving as an antioxidant(6)."

5 

Hibiscus tea

"Hibiscus tea, derived from the petals of the hibiscus flower (Hibiscus sabdariffa L. Malvaceae). Research indicates that consuming 2-3 cups daily (each ≈ 240-250 mL) might help improve blood pressure and possibly serve as a preventive or supplementary measure against heart disease, high cholesterol(7)."

6

pomegranate juice 

 "Studies show that pomegranate juice prevents and treats disease risk factors such as high blood sugar levels, high blood pressure, and high cholesterol. Pomegranate juice has a higher antioxidant potential than that of green tea and red wine. The polyphenol components of pomegranate pose anti-carcinogenic effects(8)."

7 

Ginger tea

"Traditionally, ginger has been used to aid digestion and alleviate common health issues like pain, nausea, and vomiting. Moreover, ginger is believed to have preventive effects against specific heart diseases. Incorporating ginger into your homemade tea may provide the mentioned benefits(9)."

8 

Beetroot juice

''Beetroot juice has the potential to lower blood pressure and provide benefits for cardiovascular disease. Adding beetroot juice to your diet may offer a cardio-protective effect(10)."

9 

Soy milk

"Soy milk is a nutritious beverage that's low in calories, high in protein, and rich in several vitamins and minerals. It may improve your cholesterol levels, reduce high blood pressure, fight inflammation, and support weight loss or weight maintenance(11)."

10

Black coffee

Black coffee is a simple coffee without any milk, cream, or sugar. When you drink it in the morning, black coffee provides protective effects against dementia and heart diseases(12).