The Complete Guide to Healthy Beverages

healthy beverage

Importance Of Consuming Healthy Beverages

Healthy beverages, as the name suggests, make you healthy and fit by providing you with nutrients that your body requires. They contain nutrients such as potassium to provide our body with all it needs.

Potassium: You must take at least 4700 mg of potassium per day to prevent weakness and fatigue in the body. We have enlisted some drinks that are rich in potassium to help you get your daily dose of “K”.

Other than this, they are low in sugar. It’s important to avoid taking high sugar drinks as they can lead to problems such as diabetes, dental issues, depression, and hypertension. You can instead switch to low sugar juices to maintain your sugar intake. Check below for a bunch of drinks that are low in sugar.

Moreover, they contain antioxidants and other important nutrients as well. Now without much ado, let’s find out more:

Spinach Juice

Spinach Juice:

A single glass of spinach juice can give you about 558 grams of potassium. You may not like the taste since spinach can be a bit bitter but the benefits should be enough to motivate you.

Why is It Healthy?

Spinach contains many nutrients including iron, calcium, folate, zinc, thiamin, potassium, fiber, protein and vitamin A, and E. All of these nutrients are beneficial for health.

Fiber helps reduce constipation, iron provides the body with strength, and calcium makes our bones stronger. Similarly, the vitamins present in this drink are also beneficial for health in a lot of ways. Vitamin A, for example, kills free radicals and helps us stay healthy.

How To Make Best Spinach Juice:

Buy fresh spinach and wash it with clean water. Take ¾ cup of water in a jar and add the washed spinach. Blend the spinach in a juicer and serve.

Note: You can add more vegetables or honey to enhance the taste. Turnip can be a good option as well.

How Long Does It Last:

Spinach juice will only last for 24 – 48 hours when refrigerated.


Coconut Water

Coconut water is one of the most healthy beverages you can get in Australia. There’s only 4 grams of sugar in 100 grams of coconut water. Therefore, it poses no harm to your health.

Why Is It Healthy?

Coconut water is low in calories and contains a good amount of potassium, easily digestible carbs.

It is a healthy option because it does not cause you to gain weight and also prevents the body from getting dehydrated.

How To Make The Best Coconut Water:

Coconut water can only be purchased from the market because it’s a natural drink.

How Long Does It Last?

Refer to the guidelines on the bottle.

Pineapple Juice

Pineapple Juice

Pineapple juice can help replenish the fluid in the body and can be a good drink if you are fighting constipation. The fruit contains Bromelain, an enzyme known to reduce constipation.

Why is it Healthy?

Pineapple juice contains a plethora of nutrients such as Vitamin C, B6, folate. All of these nutrients are known to reduce the effects of constipation.

It’s healthy in a lot of ways. First of all, it helps reduce constipation in a natural way. Other than this, it is also good for the development of the brain and plays a vital role in keeping you happy as well by producing serotonin.

How to Make The Best Pineapple Juice?

Peel one pineapple, chop it into small pieces and blend them in a blender. Now, add half a cup of water and sugar/honey in a small amount. Blend to convert into a mixture.

How Long Does it Last?

Pineapple juice can last for 7 days if properly refrigerated.


Banana Water:

Banana Water is a delicious alternative for carbonated drinks. It is a combination of 75% water and 25% peeled bananas. It may take some while to grow on you but can be a good choice as it is also low in sugar.

Why is it Healthy?

This drink doesn’t contain any sugar, gluten, dairy, or fat but only healthy nutrients such as protein, fiber, and vitamin C.

Vitamin C present in the juice is said to help fight against some serious illnesses including cardiovascular diseases, immune system deficiencies, and many eye diseases. Plus, it can also help you look younger by reducing wrinkles.

How To Make Best Banana Water:

Peel the banana covering and place it in a juicer. Grind the bananas to convert them into a paste-like mixture. Now pour 75% of water in the juicer and mix the contents well. Your drink is ready.

If you do not want to go through the trouble, you may also opt for bottled drinks.

How Long Does It Last:

Banana water will last for about a day. For bottled products, check the expiration date.


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We all know the importance of milk but very few of us drink like we should. People of all ages need milk as it strengthens the bones and provides other benefits as well.

Why is It Healthy?

Milk contains potassium, iodine, protein, calcium, and phosphorus. Moreover, it is also rich in several vitamins such as vitamin B12 and B2.

Consuming a glass of milk twice a day can definitely help improve your kid’s overall health by providing the body with the required energy and repairing muscle tissue.

How to Make The Best Milk Drink?

The beauty of milk is that it can be blended with almost anything. You can combine it with yogurt, fruits, chocolate, etc., to enhance the taste.

One of the most amazing thinks about milk is how it can be turned into a hot drink or a shake. Find out what your kid likes and prepare it accordingly.

It’s easy to make shakes. Peel and cut the required fruit and blend in a mixer to enjoy it chilled. Some good options for hot milk drinks including milk chocolate and coffee.

How Long Does it Last?

Milk-based drinks have a short shelf life and they will degrade a lot sooner than you imagine. This is due to the bacteria that attack the milk. This is why we suggest that you drink it fresh and right away. They do not last more than 24-48 hours when refrigerated.

Fruit and Vegetable Juice

The Green Drink:

We all know the benefits of green veggies. They’re best enjoyed raw, hence it can be a good option to turn ‘em into a juice. You can add pretty much any green vegetable or fruit you find delicious.

Why Is It Healthy?

It contains several healthy greens that are rich in different vitamins, iron, calcium, and minerals. They’re said to fulfill the body’s need for different nutrients and prevent weaknesses.

How To Make The Green Drink:

Take 2 medium-sized apples, ½ head lettuce, half a lime, and 6 stalks of celeries. Cut them and add into a juicer. Juice them all together. Add honey to sweeten it. Serve

How Long Does It Last:

It will last for 7 days when refrigerated.

Chocolate Shake

Chocolate Shake:

Chocolate shake is rich in antioxidants and helps protect our cells from sustaining damage that free radicals inflict.

Why is it Healthy?

A dark chocolate shake is rich in antioxidants, proteins, fats, and sugar as well. People who are on a low sugar diet should avoid this drink. Nonetheless, it offers some amazing benefits and can turn out to be a stress buster as well.

How To Make The Best Chocolate Shake:

Fill a pitcher with 2 ½ cups of milk. Add ice cubes and cocoa solution. Blend the contents together in a mixer until it turns smooth.

Note: Drizzle chocolate syrup or add honey/maple syrup to enhance the taste.

How Long Does It Last:

Chocolate shake will last for about a week in the fridge.

The Conclusion

These were some of the best healthy beverages that you can consider if you wish to improve your health and stay energised for the entire day.

1 Comment

  1. Thanks so much for sharing this article. I really love healthy beverages, form water to shakes to juices to smoothies. I really like fruit juices and smoothies because it is so refreshing and healthy as well and are perfect after a workout in the gym.

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