Choosing healthier alternatives, like metabolism-boosting water with lemon or an antioxidant-packed smoothie, can help prevent health issues in the future.

Lemon Water

Water is the purest form of hydration, and starting the day with a glass of lemon water can provide multiple benefits. Adding a squirt of lemon juice is a flavor-packed way to boost the body’s metabolic processes, facilitate cell growth and stimulate energy production.

Even the smell of lemon provides an energy boost, according to research published in the Journal of UOEH.Lemon-infused water is also packed with electrolytes to help to treat a headache, fatigue and other symptoms of low energy. Research shows water with lemon can provide nutrients to improve blood pressure, reduce the risk of kidney stones, provide vitamin C and more.

Green Tea

Green tea contains less caffeine than energy drinks, and it comes with added nutrients. The powerful health elixir contains the amino acid L-theanine, which combines with caffeine in a way that limits the unpleasant, jittery reaction from coffee, according to research in the Journal of Nutrition Reviews.

As an alternative to coffee, the energy from green tea may also improve mental clarity. Green tea also reduces the risk of heart disease, diabetes, high blood pressure and cancer. Additional benefits of green tea consumption include weight loss and stress relief.

Smoothies

Smoothies—especially green smoothies—can be a source of essential energy-producing vitamins. B complex vitamins, such asB1, B2, B3, B5, B6, B7, B9 and B12, are key to metabolic functioning, which allows the body to make and use energy properly. Without B vitamins, the body can’t get up and get moving. 

Adding vitamin B powders or spirulina to smoothies, in addition to green, leafy vegetables like spinach, kale and broccoli. The whole foods in these frozen concoctions can be transferred into energy, along with vitamins. Check out vitamin-packed smoothie recipes for fresh, nutritious ideas. 

Protein Shakes

Maintaining an adequate protein intake is essential to feeling energized, especially for vegans and vegetarians.  If the body doesn’t receive enough protein, fatigue starts to become a way of life. 

Good sources of natural protein aren’t just protein powders, but powders that can be mixed with almonds, peanut butter, chia or flax. Protein provides the body with essential amino acids that are necessary for the cells to function. The U.S. Department of Agriculture offers a free tool to calculate the proper amount of protein for your body weight. 

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Green tea’s long-standing reputation has led to coverage in health magazines and blogs, but research on the benefits of the beverage have been mixed.

Supporters assert green tea aids in weight loss, improves blood flow, lowers cholesterol, helps with cardiovascular health and even has a positive impact on cancer. It’s important to review the data to understand the specific reasons for incorporating green tea into your diet.

About Green Tea Benefits

Green tea contains flavonoids, polyphenols and antioxidants derived from plants. Among other ingredients, green tea has an active substance called epigallocatechin gallate (EGCG). EGCG is a catechin, which boosts the metabolism, stops cell damage and slows the development of diseases.

Systems in the body are interconnected. When something benefits the heart, it’s likely it will also benefit the brain and blood vessels. Green tea has been known to improve various bodily functions and processes, including:

• Weight loss
• Diabetes
• Cholesterol
• Brain Health
• Cardiovascular Health
• Cancer
• Relaxation

In the Data

Researchers have begun to examine green tea in an effort to provide clear-cut evidence about its benefits. The University of Maryland Medical Center, along with WebMD and others, have outlined a number of health claims associated with drinking green tea.

Weight Loss

One of the most popular claims associated with green tea is weight loss, though researchers have not come to a solid consensus. While some studies show EGCG can promote weight loss by boosting the metabolism, others show no significant link. However, green tea is a good option for individuals looking to cut sugar-laden soda consumption, which can lead to obesity.

For this reason, green tea is also regarded as a good addition to diabetes treatments. Catechins in green tea are believed to reduce blood sugar and keep levels stable. 

Cholesterol

Green tea contains antioxidants that raise good cholesterol while lowering bad cholesterol. The polyphenols work to stop the absorption of the negative cholesterol, helping the arteries to function better. The oxidation of bad cholesterol is blocked, helping to reduce levels in the blood.

The Archives of Internal Medicine published a study conducted in China that illustrated drinking green tea can reduce the risk of developing hypertension by 46 to 65 percent. Another study showed “men who drink green tea are more likely to have lower total cholesterol than those who do not drink green tea,” according to the University of Maryland Medical Center.

Brain Function

A study conducted by the University of Basel in Switzerland linked green tea benefits to better memory function. The researchers took MRIs of people who drank green tea and discovered their working-memory was improved. Green tea also slows the formation of Alzheimer’s disease by stopping plaques from forming in the brain.

“The MRI showed increased connectivity between the parietal and the frontal cortex of the brain,” according to researchers. “These neuronal findings correlated positively with improvement in task performance of the participants.”

Cardiovascular Health

The antioxidants in green tea show that it also helps the functioning of the cardiovascular system. The properties of green tea that improve blood pressure work to prevent coronary artery disease, heart failure and other cardiac issues.

In 2013, researchers reviewed a number of studies and confirmed the preventative benefits of green tea in the cardiovascular system. The studies, carried out over extended periods, included large sample groups to understand how tea affects people with different diet and lifestyles.

Studies show that the risk of heart disease is lowered when bad cholesterol is reduced. Researchers found that drinking three cups of tea per day decreases the risk of heart attack by 11 percent.

Cancer

Scientists have found evidence showing green tea can have a positive impact on skin, breast, lung, colon, esophageal, and bladder cancer. While green tea benefits should not be used as a singular treatment for cancer, it has been proven to help healthy cells grow stronger.

The polyphenols in green tea are believed to help prevent cancer, with a correlation between the fact that tea consumption is high while cancer rates are low in Asian countries. According to the National Cancer Institute, it “does not recommend for or against the use of tea to reduce the risk of any type of cancer.”

Relaxation

Because it allows you to slow down, drinking tea has a positive effect on stress. Green tea contains theanine, an amino acid that binds to GABA receptors, changes brain waves and calms the nervous system.

The theanine compound has been shown to reduce anxiety, lower blood pressure and improve sleep. Green tea contains the highest amount of theanine.

A Daily Routine

According to Harvard Women’s Health Watch, the best way to maximize the green tea benefits is by drinking three cups a day. Consuming tea multiple times a day will help the body to utilize its potent compounds.

Catechins are best absorbed when consumed fresh, after letting the tea steep for three to five minutes. Steer clear of decaffeinated, instant and bottled teas, which are less powerful. Be sure to prepare the tea yourself.

In some cases, an ingredient present in tea called tannin may affect nutrient absorption. Always drink tea between meals to maintain your body’s ability to absorb nutrients from fruits and vegetables, according to Harvard Women’s Health Watch.

Tea can impede the absorption of iron from fruits and vegetables. The addition of lemon or milk in the tea can help, too.

While green tea doesn’t provide a definite cure-all, research has shown it can offer a number of benefits with regular and proper consumption.

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