Nutrition is not just about solid food, as beverages for the diet are too underrated, only a few of the people who are health conscious or are aware of a healthy lifestyle know about the exact role of healthy beverages in daily life. Amit Tyagi, CEO of Neuherbs India, explains how.
When we talk or think about diet or healthy living we often tend to assume about healthy food to eat like salads, fruits, healthy protein dishes, and we never give a thought to the beverages that plays a supportive role in the diet and can work as the best and healthiest part of daily meal routine can help replenish the fluid lost from the body and could maintain electrolyte balance.
Beverages are also an important part of human culture, with so many choices and a variety of tastes these beverages have been used for hospitality purposes, for enjoying the happy moments, curing or preventing disease, and many more. Nowadays these beverages are playing a major role in healthy diets for their healthful effects on health & nutrition, including vegetable, fruit juices, herbal teas & coffee, soups, flavored milk, energy, or instant drinks. For eg: Liquid Diet. But, sometimes people face issues in following such diets as they find a lack of energy but the solution is, just like food, beverages come in caloric and non-caloric forms according to one’s need. Depending on the purpose you can choose or customize your type of healthy drink into your daily diet as a healthy snack or a tummy-filling full meal.
Now let’s explore which and how beverages can help meet your health & nutrition needs.
● Starting with the Water- People have often heard about – Start your day with a glass of water. Why is it so? Water is the most vital nutrient our body needs, making up to- 60% of the body weight.
It plays several roles including rehydration, toxins removal, quenching thirst, electrolyte balance, temperature control, lubrication, and a lot more. Particularly talking about the detoxification of the body, you can use this calorie-free lukewarm or hot water in your daily diet regime for the proper removal of waste and toxins from the body and keep you hydrated all day long.
● Tea & Coffee- After water, coffee & tea are the most consumed and popular drinks that are loved by everyone, whether it is herbal tea or milk tea, people embrace and use the different forms of tea & coffee.
Especially green tea and green coffee, which have gained popularity for their potential role in managing heart health and weight management with their antioxidants power. Also, the caffeine present in tea or coffee helps provide mental alertness for the people who are having busy schedules and are more into fitness. Although, it is suggested to avoid these during pregnancy or lactation period.
● Milk & Milk Substitute- Milk is a key source of calcium, vitamin and other essential nutrients. You can find a variety of milk including cow milk, skimmed milk, soy milk, almond milk which could be added to daily diet for weight management, muscle building, and to maintain bone health.
Low-fat or skim milk is the best choice for people who are on their weight loss journey as it contains less saturated fats, however, some people want to gain weight so they can go for whole milk or soy milk to gain healthy weight. Especially for children who are in their growing or developing period of life.
● Choice of Protein Drinks- Protein shakes are an easy way to incorporate a good amount of protein into your daily diet to fulfill protein requirements, meal gaps, and especially if you are doing a heavy workout or a gym lover who wants proper muscle building. You can go for animal or plant-based protein depending on your choice and taste.
Not only for athletes but a normal individual who is not able to complete its daily protein requirements due to a hectic lifestyle or not access to any source of protein, these protein drinks can work as a helpful ally in keeping diet healthy and full of protein. These protein shakes when combined with other ingredients like oats, bananas, nuts & seeds can work as a full meal and provide you satiety as well.
● Caloric Beverages With Nutrients- This category comprises fruit, vegetable juices, and sports drinks. With even-odds this type of beverage can help you fulfill your body’s nutrients requirement but if taken in moderation. For eg: fruit & vegetable juices can work as a good source of antioxidants, potassium, magnesium, iron, zinc, fiber, folate, and vitamin A, C, E, K, D, but the quantity taken should be in proportion as they also contain sodium.
So choose low sodium juices. And relish their advantage for maintaining heart health, giving a bright glow to your skin, and making your hair lustrous and strong by fulfilling your daily nutritional needs. Talking about sports drinks are less caloric than soft drinks which particularly offer small amounts of electrolytes like sodium, potassium, and chloride required by endurance athletes who are exercising for long hours and sweating a lot to replenish their fluid loss from the body.
So, the conclusion we get from this is not only food but beverages can also work as a meal companion or healthy snacking in your daily diet regime, so choose your happy drink according to your target and requirement.
