LIQUID AND HERBS

Water abundant, refreshing, providing what the body needs to replenish the fluids it loses. Humans relied on it as the only beverage for millions of years. Milk followed with the introduction of agriculture and the domestication of animals. Then came beer and wine and coffee and tea, all consumed for taste and pleasure as much as for the fluids they provide.

The newcomers, sugary beverages including soda, sports drinks, and energy drink offer hydration but with a hefty dose of unnecessary calories that the body may have a hard time regulating. Alternatively, “diet” drinks offer sweetness without the calories, but does that make them a healthy choice?

With so many options, it’s easy to be confused about which beverages are best for our health. Follow the links below for an in-depth look at each, but if you’re short on time, here’s the takeaway:

WATER

Drinking water is essential for your body. It prevents dehydration, constipation, and kidney stones. Regulate blood pressure and body temperature. It keeps your urinary tract healthy and provides protection for joints and organs. Plus, with no calories, it helps to keep your waistline thin. By adding just 3 to 6 glasses of water a day to your diet, you’ll consume less fat, salt, and sugar plus and up to 200 less calories per day. 

Adding mint leaves, a bit of citrus juice or your favorite herb will add flavor.

Coffee

Coffee reach for their favorite morning brew probably aren’t thinking about its health benefits or risks. When people think of coffee, they usually think of its ability to provide an energy boost. However, according to some research, it can also offer some other important health benefits, such as a lower risk of liver cancer, type 2 diabetes, and heart failure.

Researchers have looked at the benefits of drinking coffee for conditions such as diabetes, cardiovascular disease, inflammatory bowel disease, and liver disease. There is evidence to support some, but not all, of these claims.

Coffee contains a number of useful nutrients, including riboflavin (vitamin B-2), niacin (vitamin B-3), magnesium, potassium, and various phenolic compounds, or antioxidants. Some experts suggest that these and other ingredients in coffee can benefit the human body in various ways.

TEA

Black and green tea come from the same plant, Camellia Sinensis, an evergreen shrub that grows in mountainous areas in China, India, and other countries. The differences between them stem from what happens after the leaves are harvested and allowed to wilt.

But both green and black tea are rich in compounds called flavonoids that help dampen inflammation, a culprit in heart disease. Tea drinking has also been linked to lower cholesterol and improved blood vessel function.

Whether you like your tea hot or cold, the healthiest tea are brewed at home and enjoyed without added sugars.

Black, green, or herbal: What's the difference?

Black Tea

To make black tea, the leaves are crushed, torn, curled, or rolled and allowed to oxidize before being dried. This additional processing step degrades some of the flavonoids. As a result, black tea has slightly lower amounts of flavonoids than green tea.

The most flavorful of teas, black teas are oxidized for longer than their green and oolong counterparts, creating stronger aromas and robust tastes. Expect full-bodied, rich flavors, and colors ranging from black to dark red.

Reported Benefits: Some studies have shown that black tea could reduce the risk of heart disease, regulate cholesterol, and lower blood pressure.

Other non consumed benefits - It can be steamed, cooled and then pressed on minor cuts, scrapes and bruises to relieve pain and reduce swelling. A black tea bath can also ease inflammation caused by skin rashes and conditions such as poison ivy.

Green Tea

To make green tea, the leaves are quickly steamed or heated to stop oxidation, the chemical process that causes browning. This traditional tea is made from leaves that aren't oxidized as long as black tea leaves, producing flavors that range of flavors.

Reported Benefits: There's a bunch: increased metabolism, lower cholesterol, and possibly decreased risk of heart failure.

White Tea

Like green tea, white tea is not oxidized. white teas are generally considered to have a lighter, more mellow flavor than green or black tea.

Reported Benefits: Drinking white tea could aid in cardiovascular health, and its antioxidants have a range of purported benefits, from better skin to cell production.

Herbal Teas

Herbal teas are created by seeping a range of different herbs, spices, and other plants. There are numerous types of herbal teas, all with their unique benefits. Some of the most popular herbal teas include:

• Chamomile tea – Helps to reduce menstrual pain and muscle spasms, improves sleep and relaxation, and reduces stress

• Rooibos – Improves blood pressure and circulation, boosts good cholesterol while lowering bad cholesterol, keeps hair strong and skin healthy, and provides relief from allergies

• Peppermint – Contains menthol, which can soothe an upset stomach and serve as a cure for constipation, irritable bowel syndrome and motion sickness. This tea variety also offers pain relief from tension headaches and migraines.

• Ginger – Helps to fight against morning sickness, can be used to treat chronic indigestion and helps to relieve joint pain caused by osteoarthritis.

• Hibiscus – Lowers blood pressure and fat levels, improves overall liver health, can starve off cravings for unhealthy sweets, and may prevent the formation of kidney stones.

Reported Benefits:  Stress reliever, it aids digestion, and it's a soothing friend when you have a cold. While these brews may contain beneficial chemicals similar to those found in regular tea, there isn't enough research to support the potential health benefits of herbal tea.

Some herbal teas that may trigger allergies. Many herbal teas contain different types of fruits, herbs, spices and flowers that some of us are are allergic to. If you have allergies, always read the ingredients on the package before you consume a new herbal tea.

Teas TO Be Avoided?

While most teas are beneficial for your health, you may want to avoid these varieties:

• Detox teas made for fad diets that suggest you will quickly lose weight. These teas often come laced with laxatives that can be harmful to your health.

• Fancy tea lattes and drinks from your favorite chain store. While some of these drinks, such as a green tea latte, may appear healthy, they are loaded with sugar.

• Trendy bubble teas that are also loaded with sugar, calories and carbs, and have little to no nutritional value.

Matcha

Like black and green tea, matcha also comes from the Camellia sinensis plant. However, it’s grown differently and has a unique nutrient profile. Matcha is grown by covering their tea plants 20–30 days before harvest to avoid direct sunlight. This boosts the amino acid content, and gives the plant a darker green hue. Once the tea leaves are harvested, the stems and veins are removed and the leaves are ground up into a fine powder known as matcha.

When hot water is add to matcha powder to make tea, the tea contains all the nutrients from the entire leaf. Matcha is rich in catechins, a class of plant compounds in tea that act as natural antioxidants. Antioxidants help stabilize harmful free radicals that can damage cells and cause chronic disease. It will tend to have more catechins and antioxidants than simply steeping green tea leaves in water.

JUICES

Juice is a concentrated source of calories that's easy to consume in a few gulps and contains little or no filling fiber. Because juice is digested faster than solid food, it can cause a rapid increase in blood sugar. Drinking too much juice, especially fruit juice, can actually contribute to weight gain and has even been linked to type 2 diabetes.

While juice can be a great source of nutrition, limit your intake to 1–2 cups (240–480 ml) per day, and try to opt for whole fruits and vegetables instead.

No added sugar or unsweetened 100% natural fruit and vegetable juices are great for your health. Be aware some fruits are naturally sweet and the sugar intake could be high especially for diabetics. Always check labels for the nutritional content of a single serving. Making your own juice is preferred for those who can set aside the time to do so.

Prune juice provides a rich source of iron, magnesium, potassium, vitamin C, and B vitamins. It’s commonly used as a remedy for constipation due to its stool-softening effect.

Pomegranate juice is rich in anthocyanins, which are powerful antioxidants that give pomegranates their rich, dark-red color. The juice is also high in vitamin K, which is important for heart and bone health.

Acai juice is rich in potent antioxidants, such as flavonoids, ferulic acid, and chlorogenic acid. A diet high in these compounds has been linked to a lower risk of chronic disease.

Orange juice is naturally high in vitamin C and other antioxidants. In one study, drinking orange juice after a high-fat, carb-rich meal reduced inflammation.

alcohol

Some studies have suggested that red wine—particularly when consumed with a meal—offers more cardiovascular benefits than beer or spirits. Despite the healthful compounds identified in red wine, epidemiological studies have not confirmed that a specific type of alcoholic drink, whether wine, beer, or spirits, reduces the risk of cardiovascular disease. 

Sugary Drinks

Sugary drinks are beverages that contain added sugars or sweeteners. Sugary drinks include soda and other carbonated soft drinks, sports drinks, energy drinks, fruit-flavored or powdered drinks, vitamin-enhanced drinks, and sweetened tea and coffee drinks. Chocolate milk and some milk alternatives also contain added sugar. The additional sugar in these drinks adds calories, but little or no nutrients.

Let’s stay away from sugary drinks.