There’s no denying water is good for us. Good for our hair, skin, digestive system and immune system, not to mention water wards off all the ills that come with dehydration in the summer (hello, dehydration headache.) There’s some debate over how much we really need to drink — that whole eight-glasses-a-day thing might be outdated (according to the results of a 2007 study published in the journal BMJ) — but what’s not up for debate is that we humans are made of water and need to make sure we’re drinking it.
Still, most of us struggle to drink enough — watermelon counts as a serving of water, right? To combat that, many have started adding different flavors and textures so we drink up when we would otherwise find water boring. Or maybe you’ve so mastered drinking water that you’re looking to further enhance your health game.
Whatever your reason, we’ve found a few superfoods that work well in water and seem to come with worthwhile nutrients or health benefits.
Lemons & Himalayan Sea Salt
Balancing the body's pH, fighting inflammation and clearing up skin are all benefits associated with lemon and saltwater. Those who regularly consume the drink say it's because of the vitamin C content of lemon and the minerals in the Himalayan salt. There aren't any studies to back up the claims, so use your best judgment and also keep in mind that Americans already consume a ton of salt.
Ginger
Besides being totally delicious, ginger has long been lauded as helpful for nausea and contains decent amounts of B6 and B5. You’ll get more flavor if you put the ginger in boiling water and let it cool for consumption later, but if you’re in a hurry, it’s totally fine to just throw it in your water bottle.
Apple Cider Vinegar
It turns out apple cider vinegar is one of those inventions that is good for a lot of situations, from cleansing hair to soothing sunburns to drinking as a nutritional supplement. Studies suggest apple cider vinegar has antibacterial properties and improves heart health. Add anywhere from a teaspoon to two tablespoons to your water.
Goji Berries
Really, most berries are a healthy and delicious addition to water, but since you’re probably already familiar with blueberries, raspberries and strawberries, let us put another type on your radar: goji berries. Goji berries contain vitamin C, fiber, zinc and iron and seem to do everything from boosting the immune system to maintaining blood sugar. But if you’re on certain medications, are breastfeeding or pregnant or have certain medical conditions like low or high blood pressure, you may want to skip these. And limit your intake: They contain a significant amount of vitamin A, and too much can lead to vitamin A toxicity.
Chia Seeds
Chia seeds have a surprising number of benefits, like 4 grams of protein and 11 grams of fiber in an ounce, plus a fair share of iron, manganese, magnesium and calcium. No need to do anything fancy with them — just put them in your water and let them soak for a few hours. They’ll take on a consistency that some have described as “frog spawn,” but honestly it’s not that bad.
Bee Pollen
Proponents say bee pollen can do everything from boost energy to help alleviate allergies. Add bee pollen to warm water and let it soak for a few hours. And no, you won’t need to track down the bees yourself — you can buy it in bulk from plenty of suppliers, although it will cost you a pretty penny.
Spirulina
Spirulina isn’t seaweed — it’s cyanobacteria, or blue-green algae, that most commonly grows in alkaline lakes in Africa and South America. One tablespoon contains 4 grams of protein and 11 percent or your RDA of iron. Sprinkle some into your water for extra color and nutrition.
Raw Spirulina powder, $22.99 at The Vitamin Shoppe
Chlorophyll
Chlorophyll is the pigment that makes plants green, but it’s also become a huge health trend. Supplements are made with chlorophyllin, which survives digestion better and is marketed as good for the immune system, digestion, reducing inflammation and even good for skin when applied topically. Add a few drops to your water, and if nothing else, you’ll get to drink funky green liquid, which is sure to stir up a conversation.
Now Liquid Chlorophyll, $15.50 at Amazon
Collagen Peptides
Collagen peptide is a big deal right now. Fans say it’s good for skin and hair and may help with gut health too. This blend also contains lavender, blueberry, lemon and beet for a better flavor — and hyaluronic acid and probiotics for even more potential health benefit.
Vital Proteins Beauty Collagen, $32 at Vital Proteins
Wheatgrass
Have you ever wanted to take a wheatgrass shot but can’t bring yourself to juice it every morning? This blend is a good alternative. Made from wheatgrass, barley and alfalfa, it’s flavored with berries and is a little effervescent to make drinking it more palatable. Just pop a tablet into your glass of water.
Green Superfood, $5.99 at Thrive Market
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