Feeling thirsty. Dash for the freezer, tempting you with bright labels are sugary carbonated drinks or soda or juices. Do they Quinch your thirst maybe or maybe not? But are they healthy, again the jury is out on the matter? But let us stay away from the debate and focus on really what is proven to be good which makes you healthy, full of vitality and increased immunity. We have focussed so much on healthy eating and right eating but we also need to have 360-degree focus by including the right drinks in our daily routines.
1.Water
Water is an evergreen drink, drink wherever you want, whenever you want and how much you want. It is the best choice for quenching your thirst. Drinking water is the smartest thing we can do to ourselves. Water comprises between 40% and 80% of our body weight, depending on the amount of fat (i.e., adipose tissue) an individual has. While fat contains little water (some 10%), plasma consists of more than 90% water. The soft tissues of the body such as skin, muscles, and internal organs are composed of 70% to 80% water. The skeleton is only 22% H2O. High body water content is related to thinness, while low body water content is related to obesity.
The best means of hydrating the body is to drink approx.2.5 litre or more water a day. To lose weight, drink 2.5 to 3.5 litres or more of water per day. The quantity should be based on your weight (more weight equals more water) and the amount you eat. To maintain youthful skin, around 2.5 litres of water a day should be sufficient.
Some other key benefits of drinking the water are :
- reduces the fatigue,
- energy depletion.
- Depression.
- high and low blood pressure.
- high cholesterol.
- gastric disorders.
- premature aging .
- Weight control.
Drink water all the time and every time.
2. Milk
Milk not only quenches your thirst as it contains 97-98% water but also provide key nutrients which help the body in its various metabolic activities. Milk keeps you hydrated for a long time than water as the body process the milk slowly as compared to water as it contains fat and proteins which are slowly digested and hence body stays hydrated for a long time. Milk combination of sugar lactose, protein, fat and low levels of sodium was best for keeping the body hydrated and less urine production compared to water. Milk is better than either a sports drink or water because it is a source of high-quality protein, carbohydrates, calcium and electrolytes So enjoy your milk.
Important Note :
Clearly, you’ll need to continue drinking water regularly as kidneys depend on proper hydration to purge toxins, and avoiding sugary drinks will help you also cut back on empty calories that aren’t as satisfying as wholesome ingredients. But those who are hitting the gym regularly or working overtime on an intensive project will find that opting for a glass of milk over a sports drink may provide the performance boost they so desperately need.
3.Probiotic drinks
Probiotics drinks are the source of good bacteria that are one of the keys to overall good health. They add “good” bacteria to your gut to outweigh the “bad” bacteria. Probiotics have a varied role in the digestive system. Probiotics contribute to good gut health, which leads to good digestion, good immunity and good emotional well-being.
The bottom line: if you want excellent overall health, focus on probiotics drinks, good nutrition, the integrity of your gut and moderate daily exercise, and the rest should follow.
Some List of Popular Probiotic drinks which can be made part of daily lifestyle
- Buttermilk is milk that has been cultured with lactic acid to form cultures and probiotics. It is low in calories with just 100 per cup.
- Lassi is a probiotic beverage popular in India that is traditionally savoury in nature and consists of a blend of yogurt, water, spices, and sometimes fruit.
- Yogurt is a fermented milk product that is made from cow’s milk.
- Kefir It is a thick, tangy, yogurt-like beverage that contains a wide variety of probiotic bacteria. Kefir is made from the addition of kefir grains to milk; bacteria, yeasts, and proteins in kefir grains work together to produce kefir. The three main types of probiotics in kefir are Lactobacilli, Lactococcal, and Leuconostoc.
- Kefir water is a fermented beverage made from water, sugar, and water kefir grains. The bacteria in the water kefir grains then metabolize the sugar and produce beneficial bacteria.
- Kombucha is a fermented tea drink that is traditionally made from sweetened black tea that is fermented by a SCOBY (symbiotic colony of bacteria and yeast), aka kombucha mushroom. Different teas are often used to provide different flavour profiles.
Potential Nutritional and Health Benefits of Fermented drinks
| Beneficial Effect | Possible Causes and Mechanisms |
| Improved digestibility | Partial breakdown of proteins, fats and carbohydrates |
| Improved nutritional value | Higher levels of B-vitamins and certain free amino acids, viz. methionine, lysine and tryptophan |
| Improved lactose utilization | Reduced lactose in product and further availability of lactase |
| Antagonistic action toward enteric pathogens | Disorders such as diarrhoea, mucous colitis, ulcerated colitis; prevention of adhesion of pathogens |
| Anticarcinogenic effect | Reduction of carcinogen-promoting enzymes; inhibitory action toward cancers of the gastrointestinal tract by degradation of procarcinogens; stimulation of the immune system |
| Hypocholesterolaemia action | Production of inhibitors of cholesterol synthesis; use of cholesterol by assimilation and precipitation with deconjugated bile salts |
| Immune modulation | Enhancement of macrophage formation; stimulation of the production of suppressor cells and -interferon |
4. Green tea.
Green tea is a rich source of polyphenols called catechins, which are linked to the health benefits of green tea. The benefits ranging from a lower risk of cancers to weight loss and even protection against Alzheimer’s disease, cardiovascular disease, some infectious diseases, and dental caries.
Drinking green tea is compatible with healthy dietary advice to reduce the risk of chronic diseases and maintain overall health. Drink three cups of green tea every day. It helps in flushing toxins out of your body. As it contains flavonoids and caffeine, it elevates metabolic rate and even improves insulin activity.
Weight Loss -One of the catechins, which is referred to as Epigallocatechin gallate (EGCG), helps to boost metabolism and burn fat.
Excessive drinking of green team causes stomach problems, diarrhoea , and even cause Iron deficency.Limit your intake to three cups in a day.
5.Green drinks
Greens are the most nutritionally dense foods on the planet; they’re very low in calories and but full of nutrients, They’re high in antioxidants; carotenoids; flavonoids; vitamins A, C, E,folic acid, and calcium among a myriad of other vitamins and minerals. They’re also packed with dietary fibre that won’t irritate your body’s digestive system like other fibres.
Some Popular Vegetables to Juice
- Carrots: They are perfect for Juicing, easily available and full of Vitamin A, Biotin and Potassium. Carrots contain carotenoids, which helps in eye disease, heart disease, and certain types of cancer.
- Beets Juice Beet juice boost stamina to help you exercise longer, improve blood flow, and help lower blood pressure.
- Spinach soups are leafy vegetables and are very good for overall nutritional components as they contain Vitamin A and C, plus nitrates. Drinking spinach soup on seven days continuous has yielded very positive results for High Blood Pressure patients.
- Tomato Juice drinking tomato juice has been shown to reduce inflammation, Improve metabolism,heart attack and stroke. They are rich in Vitamin C ,Potassium, folate and contains lycopene which has a therapeutic character.
- Celery Juice has become very popular these days and is rich in Vitamins Like A, K and C and as well as antioxidants. Good for heart health and lowering cholesterol.
- Cucumbers have high water content and they are good as supplements to juices. Low in calories and re good source of Potassium, Manganese and Vitamins K and C.
Some Popular fresh fruit Juices
- Apple Juice is full of Vitamin C, Potassium antioxidant compounds like flavonoids and chlorogenic acid, which help neutralize cell-damaging free radicals. Drink one glass of freshly extracted juice daily and see the skin in fifteen days it will be glowing.
- Pomegranate juice is rich in vitamin K, which aids blood clotting, heart health, and bone development.
- Cranberry Juice is considered excellent for urinary infections. It is full of potassium, antioxidants, and vitamins C and E.
- Orange Juice very good source of Vitamin C which makes skin bright and glowing.
Fruit Juice is a poor source of fibre and if you are managing your weight it’s advised to avoid juices as fructose, fruit sugar , increases the weight.
6.Lemon water
Drinking lemon water first thing in the morning does a world of good to your body, metabolism and complete bowel movements. Other key benefits of taking lemon in the morning are :
- Aid in digestion
- Keeps body hydrated.
- Helps in reducing the weight.
- Gives Vitamin C.
- Helps in the formation of the kidney stones.
7.Coconut water
Coconut water (CW) or coconut juice(not to be confused with coconut milk) is a sweet refreshing drink taken directly from the inner part of coconut fruits. Coconut water is a great hydration fluid. It’s also these days called ” Sports Beverage” due to it having an adequate potassium and glucose content, The particular mineral composition and reasonable total sugar content make coconut water a natural isotonic liquid.
8.Red Wine
According to the American Heart Association (AHA), one drink per day for women and no more than two drinks per day for men—may decrease the risk of CHD, ischemic heart disease and stroke, and other causes of mortality. Research shows that moderate drinkers are at less of a risk for CHD and other causes of mortality than non-drinkers, and heavy drinkers are at a much greater risk.
- Some key benefits of wine drinking are :
- Wine is rich in antioxidants .
- Lowers Blood Pressure and Keep heart heathy.
- Blood Pressure is regulated.
- Reduces certain type of cancer.
- Wine helps in keeping you slim .
- Helps in depression.
The potential heart-healthy benefits of red wine and other alcoholic drinks look promising. Those who drink moderate amounts of alcohol, including red wine, seem to have a lower risk of heart disease.