9 Nutritious Beverages (Besides Water)

Blended beverages

It can be a convenient and efficient method to obtain essential nutrients quickly, making it a viable meal replacement option for those with a hectic lifestyle. However, it's important to be mindful of the extras you include, advises Theresa Gentile, MS, RD, CDN, a representative of the Academy of Nutrition and Dietetics.

She recommends her clients follow these ratios for creating a delicious smoothie:

• 1 1/2 to 2 cups frozen fruit
• 1/2 to 1 cup raw veggies
• a serving of a thickening protein (think 1 tablespoon nut butter, 1/2 cup Greek yogurt or kefir, 1/4 of an avocado)
• liquid of your preference—such as milk or plant-based milk

Brewed beverage made from roasted coffee beans.

Brewed beverage made from roasted coffee beans. has a reputation for helping you power through the day. But beyond the caffeine, coffee has some definite health benefits. Recent studies have shown three cups of coffee per day can reduce your risk of developing cardiometabolic morbidities like cardiovascular disease and type 2 diabetes. And if you're a fan of black coffee, the drink can help reduce inflammation. (Just keep in mind that adding a lot of goodies into your coffee, like milk or sugar, can actually cause inflammation.)

Keep your coffee intake to the morning hours (before noon) to help get a longevity boost from your favorite beverage.

Tea

Whether you like green, black, or herbal teas, tea provides plenty of benefits in every sip. For instance, green tea offers potent antioxidants called polyphenols that help your body fight off disease and inflammation, while black tea contains flavonoids that support heart health. Peppermint and ginger teas are great for helping settle nausea and aiding digestion. And Christa Brown, MS, RDN, LD, a private practice dietitian from New Jersey, has a soft spot for Ashwagandha tea before bedtime.

Kombucha

Kombucha has been a popular addition to many people's beverage repertoire, as this lightly fermented tea features the gut health benefits of fermented foods, along with the anti-inflammatory boost of tea. Keep in mind that kombucha does contain trace amounts of alcohol and eight grams of sugar per cup, so keeping it to about four ounces per day is best.

Kefir

Kefir is another fermented beverage that's usually made with milk and tastes like a tangy, drinkable yogurt. And like yogurt, it contains probiotics that can help improve your gut biome and reduce inflammation in your body. It's a tangy beverage that can be enjoyed on its own or used in smoothies in lieu of yogurt or milk.

Beverages

Beverages can be a healthy part of your beverage repertoire if you're careful about how you use them. Many juices contain a lot of sugar or mix in other types of juice that may be less nutritious in order to make the drink more palatable.

However, juices frequently retain many of the same nutrients—such as vitamins and antioxidants—as the fruits and vegetables from which they are extracted, although you miss out on the fiber advantages that come with consuming the entire fruit.

Among the juices that are packed with nutrients, some of the top contenders are:

• contains potent antioxidants like mangiferin, which helps repair cellular damage, along with vitamins A and C.
• Tart cherry juice contains both melatonin and tryptophan, which could help promote better sleep. It's also rich in anthocyanins and polyphenols, potent antioxidants.
• features 189% of the daily value of vitamin C in every cup, along with the antioxidant lycopene.
• offers 17% of your daily iron requirement, along with plenty of B vitamins, in each cup. It's also a digestive aid, which can help ease constipation.
• , like tart cherry juice, features plenty of the antioxidant anthocyanin, along with vitamin K, which helps with heart health and bone strength.
  

When looking for juice, prioritize fresh-squeezed varieties that do not contain added sugars. Be cautious of juice drinks, as they typically have minimal real juice content. Additionally, consider replacing fruit juices with vegetable juices, as they generally have lower sugar levels.

Juice, even when freshly squeezed and pure, can be high in sugar and calories. To maintain a balanced diet, it’s advisable to restrict your juice consumption to around eight ounces per day. Consider using juice to enhance your other drinks; for instance, you can mix a little juice into sparkling or still water for added flavor, or incorporate fruit or vegetable juice as a base in your smoothies.

Dairy Milk or Plant-Based Alternatives

Incorporating low-fat dairy or plant-based milks into your drink choices can be a nutritious option. Gentile suggests opting for unsweetened varieties of cow's milk, almond milk, soy milk, oat milk, or coconut milk.

"Cow's milk has the best nutritional profile in regards to protein, calcium, and vitamin D," Gentile says. You can enjoy milk cold or warm—and consider jazzing it up with unsweetened cocoa powder, cinnamon, or turmeric to add flavor and some nutrients, too.

Coconut Juice

Coconut water is a highly nutritious superfood that can aid in hydration and enhance your antioxidant levels. However, it's important to consume it in moderation, as each serving contains over six grams of sugar.

Sparkling Water or Flavored Water

Yes, technically this is still water. But by adding a hint of flavor or bubbles, you can turn it into something more exciting to drink—and a great alternative to sugary or artificially sweetened sodas. "I, personally, love bubbly drinks, and this is an easy way to have a fun, refreshing option with subtle flavor and no added sugar," Gentile says. Simply putting fresh-sliced fruits and veggies—think lemons, cucumbers, berries, or citrus—along with herbs like rosemary or mint, can make water a lot more palatable.