Tuesday, October 6, 2015
5 Healthy Drinks
11:29 PM | 
Posted by
Kaplan Center for Health and Wellness
Depending
on your age, gender and body composition, 50 to 75% of your body is water. An
average, healthy adult loses about 10 cups of water daily through perspiration,
urination and expiration. To maintain hydration, daily intake should equal
daily losses. Drinking 8 to 10 glasses of water daily can be challenging, so
vary your hydration routine with a variety of healthy beverages. Here’s a few ideas…
Coconut water
Coconut water has gained popularity for its crisp and
refreshing taste. Coconut water contains less sugar, acidity and calories
compared to soft drinks – but more electrolytes. Coconut water is excellent for
rehydration. When researchers in Malaysia compared the rehydration efficacy of
water, sports drinks and coconut water – coconut water proved the best for
whole body rehydration and was better tolerated by the athletes. Interestingly, coconut water has also demonstrated
benefits to those suffering from dehydration due to diarrhea. Check the
ingredients panel for added sugars or undesirable preservatives when purchasing
coconut water.
Green and Herbal teas
Green tea is an excellent source of antioxidants and
regular consumption has been shown to reduce risk for several cancers including
breast, skin, lung and bladder. Green tea consumption has also been associated
with decreased risk for cardiovascular disease and a 45-65% reduction in
hypertension risk. Enjoy green tea warmed with
honey or over ice. Chamomile, peppermint and spearmint teas are naturally
caffeine-free and believed to benefit digestion.
Non-dairy nut milk
Almond, coconut and soy milk are available in health food
stores and most major grocery chains. Almonds,
cashews, Brazil nuts, hazelnuts, pecans or walnuts are all nutritious options. Almond milk, for example, contains the same
amount of Calcium as cow’s milk with fewer calories. One cup of almond milk
supplies 25% and 50% of the Vitamin D and Vitamin E daily requirements,
respectively. Non-dairy milks are lactose-free and an excellent option for the
lactose-sensitive. Add nut milk to baking recipes, smoothies, or granola – or
substitute for milk or cream in ice cream recipes. Enjoy nut milk warmed with
honey as a comforting beverage or on ice mixed with cinnamon and chai spices
for a rich and creamy treat.
Green juice
Green
juice is an easy way to meet your daily vegetable quota and benefit from easily
digestible vitamins and minerals, albeit without the fiber. There is no
scientific evidence that drinking your vegetables is more beneficial to your
health than eating them; however, if you don’t eat vegetables, juicing may be a
fun way to incorporate them into your diet. Make sure your juicing ingredients
are as fresh as possible and store juice in a tightly covered container in the
refrigerator.
Smoothies
Smoothies are a fun and refreshing way to hydrate and add
fruits and/or vegetables to your and your family’s diets. Fruits are naturally
low in fat, sodium and calories – but generally rich in both vitamin C and
fiber – both of which have numerous demonstrated health benefits. Vitamin C is
central to immune function and promotes cellular healing. Fiber is important
for proper bowel function; regular consumption reduces risk of constipation and
diverticulosis. Adding spinach to a strawberry-banana smoothie is a sneaky but
probable way to incorporate a green vegetable into a toddler’s diet. Try
blending a frozen banana, cup of coconut milk, scoop of nut butter and drizzle
of honey for a satisfying and hydrating treat.
References:
ChooseMyPlate.gov: Why is it Important to Eat fruit?
Global Healing Center: Benefits of Coconut Water
PBS: Juicing
Written By:
Sara Police, PhD
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