Summer's on its way, and that means a lot of us are looking for a somewhat healthier vibe when it comes to our food. But did you know that it's surprisingly easy to embrace beverages that are not only cool and delicious, but good for you too? Check out these refreshing summer drinks packed with vitamins, minerals, and gut-friendly goodness to keep you hydrated and healthy all season long.
Ohhh, H2O!
Ok, we started with the obvious one. It's no surprise that water is good for you - it's the ultimate essential for good health, and that includes keeping your immune system functioning properly. Water helps your body absorb vitamins, antioxidants, and other nutrients that are crucial for a healthy immune system. It also flushes out toxins and keeps you hydrated. According to The Mayo Clinic, women should consume around 2.7 liters of water per day, while men need about 3.7 liters per day. Roughly 20% of that will come from your food.
While water might not be what most consider delicious or flavorful, you can easily liven things up by adding some sliced citrus, cucumber, mint, watermelon, or berries to give your water a flavorful twist. Feeling a little crazy? The flavored sparkling water category has gone bananas in recent years. Check your local grocer for just about any flavor you can think of. I like Target's Good & Gather brand in cucumber mint.
Power Up with Plant-Based Milk
Looking for a creamy, refreshing drink that's also kind to your immune system? Look no further than cashew or hemp milk! These dairy-free alternatives are packed with zinc, a mineral that plays a key role in immune function by helping your body produce infection-fighting cells. Cashew milk and hemp milk are also rich in plant-based proteins and healthy fats that keep you feeling satisfied and are great for your skin, brain, and heart health. Try incorporating either of these plant powerhouses anywhere that you'd normally use cow's milk.
Blend Your Way to a Vitamin Boost
There's nothing quite like fresh, homemade fruit juice to kickstart your day. Citrus fruits are a goldmine of Vitamin C, essential for protecting your cells from illness. Watermelon is another immune-supportive fruit packed with vitamins C and A, magnesium, and arginine. No time to juice? Opt for a 100% fruit juice concentrate, but be sure to avoid those with added sugars like high fructose corn syrup.
Sip on Sunshine with Lemon Ginger Tea
Hot or iced lemon ginger tea is a fantastic way to stay hydrated and support your immune system. Ginger is a natural anti-inflammatory and aids digestion, while lemon is loaded with immune-boosting Vitamin C. Green tea is another great option, boasting high levels of antioxidants to keep you feeling your best. For maximum health benefits, avoid adding sugar to your tea.
Support Your Gut with Fermented Drinks
Your gut health is closely linked to your immune system. Kefir is a probiotic powerhouse, similar in texture to yogurt. It contains Lactobacillus kefiri, a bacteria that acts like armor against infection, along with Vitamin D to further support your immune system. Many folks enjoy a cold glass of kefir, while some may add a little granola for a healthy breakfast.
For something a little more drinkable in the fermented drinks category, try kombucha to diversify your gut microbiome and help fight off harmful pathogens. I love GT's Guava Goddess or Humm's Coconut Lime flavor, which tastes like a vacation in a glass.
