Nutritionist Approved Summer Drinks To Supercharge Your Immunity

Beating the scorching Indian summer can be a challenge, but a revitalising summer drink can hit the spot just right. While quenching our thirst with a tall glass of icy goodness is tempting on a hot day, it's crucial to consider its impact on immunity. Recently, we consulted Lena Bakovic, a seasoned Registered Dietitian Nutritionist with over 8 years of counselling expertise through Top Nutrition Coaching.

Lena emphasised the importance of acknowledging that while fruit juices typically pack a punch of sugar and calories while lacking in fibre, certain varieties offer notable health benefits and essential micronutrients crucial for preventing nutrient deficiencies. When consumed in moderation, small servings of 100% fruit juice can also contribute to hydration.

However, individuals with diabetes should exercise caution due to the potential spike in blood sugar levels from the high sugar content. A helpful guideline is to opt for juices made solely from real fruit, maximising nutritional advantages while minimising calorie and sugar intake. Despite some drawbacks, Lena told us a breakdown of the nutritional perks of various fruit juices and why they might be a wise choice for your summer beverage selection.

100% Fruit Orange Juice with Pulp

Selecting 100% fruit orange juice with pulp over its pulp-free counterpart is a wiser choice for health-conscious consumers primarily because of its elevated fibre content provided by the pulp. Additionally, this juice variant boasts a rich Vitamin C content, a crucial nutrient essential for bolstering immune function and promoting skin health.

100% Fruit Apple Juice

In moderation, apple juice serves as an excellent antioxidant source, boasting polyphenols and flavonoids that actively neutralise cancer-causing free radicals. Additionally, its robust Vitamin C content enhances immune function and delivers further antioxidant support.

Fruit and Vegetable Blended Juice

Blended juice, made using either a juicing machine or a blender, presents a versatile option with a wide array of fruit and vegetable combinations to explore, ensuring diversity in flavour and nutrients. With a plethora of recipes at hand, a general guideline is to prioritise vegetables over fruits, particularly focusing on leafy greens like spinach, collard greens, and kale. These greens are rich in fibre, low in sugar, and offer substantial nutritional benefits, making them an invaluable addition to any blended juice concoction.

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Coconut Water

While not classified as a traditional ‘juice,’ coconut water stands out as an exceptionally hydrating beverage, packed with essential electrolytes such as potassium and magnesium. These nutrients hold particular significance during the hotter summer months when the risk of electrolyte and fluid depletion escalates. Additionally, coconut water boasts a low sugar content, and certain brands may even include Vitamin C. Another noteworthy nutrient found in coconut water is calcium, crucial for maintaining optimal bone health.

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Fruit Infused Water

Similar to blended juices, fruit-infused waters are crafted from a myriad of fruits and vegetables, offering a wide range of enticing recipes that not only tantalise the taste buds but also appeal visually. These refreshing concoctions are essential for staying hydrated during scorching summer days. What sets fruit-infused water apart is its zero-calorie, sugar-free composition, rendering it an excellent choice for virtually anyone seeking hydration without added sugars or calories.

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