DRINKS FOR SUMMERS: HOW TO MAKE A HEALTHY AND NUTRITIOUS CHOICE?
In summers, our markets will flood with soft drinks and artificial fruit juices. Now, questions arises which drink to choose from a number of options available in the market. Water is the main constituent of all beverages.
Drinks are generally of two categories, natural drinks and artificially flavored drinks. Packaged fruit juices are available in many fruit flavors like orange, lemon, grape, mango, pineapple, apple or mix fruits. These can be refreshing but read the label before buying them regarding their fruit and water percentage.
Soft drinks are also available in the market. Compared to natural fruit juices, synthetic drinks do not contain nutrients unless they are fortified. Generally, synthetic drinks are prepared using preservatives, artificial colors and flavors such as cola, orange, mango and lime, and mostly they are carbonated.
Carbonated beverages contain phosphoric acid and may damage the enamel of teeth, and affect appetite if taken in excessive amounts. They add empty calories to the diet. Thus, providing nothing but instead taking a person towards obesity.
Sugarcane juice is extensively used in India, particularly during summer. It is a good healthy option. Natural fruit juices like provide in addition to energy, some vitamins (beta-carotenes, vitamin C) and minerals (potassium, calcium).
Beverages like buttermilk, lassi, fruit juices and coconut water are better alternatives to synthetic drinks.
Tender coconut water is a nutritious beverage. It has a caloric value of 17.4 per 100 gm. Tender coconut water contains most of the minerals such as potassium, Sodium, Calcium, magnesium, Phosphorus, iron and copper. It is an oral rehydration medium and keeps the body cool. However, in patients with hyper kalemia such as renal failure, acute adrenal insufficiency and in patients with low urine output, TCW should be avoided.