30 Healthy Drinks You Should Add to Your Diet (Plus Beverages You Should Avoid)

We all know sugary and fizzy drinks can wreak havoc on our health, and they are found everywhere. From TV commercials promoting diet soda to the enticing menu presented to us at our favorite restaurants, artificially sweetened drinks lie everywhere. The good news is there are healthy drinks out there, even if healthy beverage options may seem limited.

Thankfully, there are many more healthy drinks for you to choose from than you might think, so you won’t go astray from your health goals. These beverages can not only do your health great favors, but can spice up your palate so you won’t grow bored and throw in the towel on living a healthier lifestyle.

So what are the best healthy drinks around, and what makes them so healthy? Let’s explore.

Healthy drinks

1. Lemon water

Lemon water offers more than pleasant smells and sour flavor. The bright yellow fruit comes with potential uses from cleaning and scenting your house to improving your health.

Add flavor to your water, help skin conditions, improve hair or add years to our life by utilizing the benefits of lemons.

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2. Cranberry juice

Most people think of cranberries as a delicious addition to holiday celebrations in the form of cranberry juice, sauces, stuffing and decorations. Cranberries are rich in health-promoting materials that are essential for all-around wellness.

They’re known to store constituents that protect against cancer and cardiovascular disease, and that’s not even half of what cranberries are capable of. They can improve oxidative stress, inflammation and urinary antibacterial adhesion activity to prevent urinary tract infection.

3. Green tea

Tea is the second most widely enjoyed beverage in the world behind only water. Green tea made from unfermented leaves reportedly contains the highest content of powerful antioxidants called polyphenols, making it one of the top healthy drinks around (especially matcha green tea).

Antioxidants are molecules that fight free radicals, which are cell-damaging compounds that damage DNA and even cause cell death. Research points that free radicals contribute to the aging process, as well as the development of a number of medical conditions, including cancer and cardiovascular disease.

4. Dandelion tea

Dandelion tea is near the top of the list of healthy drinks due in part to its place among the best detox drinks as well.

Dandelions are everywhere, visibly present throughout most of the year. They make the ground healthy by restoring its mineral health to the depleted soil.

Dandelion leaf is used for arthritis, gout, gastric headaches, edema and skin ailments. Plus it’s excellent for detoxification due to its action on the liver.

The whole plant, especially the roots, is roasted and can be used as a coffee substitute. The high inulin content, especially during the fall season, makes dandelion root a good food source for beneficial gut bacteria.

5. Stinging nettle leaf tea

If you’ve ever gone outside to gather stinging nettle leaves by mistake with your bare hands, you know it feels like you’re being attacked by a group of angry bees. Ouch! Despite it being painful to the touch, this underestimated plant is a powerhouse of benefits.

Stinging nettle is beneficial as a liver tonic and rejuvenator. It has supportive effects on circulation, the immune system, urinary tract, nervous system, respiratory tract, digestive tract and endocrine system.

Its high magnesium content may be the reason for nettle tea’s ability to reduce leg and menstrual cramps.

6. Turmeric tea

Turmeric has been rising quickly in popularity worldwide, especially the “golden milk” turmeric tea recipe. Curcumin is one of the main active constituents in turmeric that gives it its benefits. It is commonly combined with bromelain or black pepper for increased absorption and anti-inflammatory properties.

Turmeric has been long used in Chinese and Indian medicine as an anti-cancer agent, protecting against a wide variety of conditions, including Alzheimer’s disease, toothaches, rheumatoid arthritis, sprains and wounds.

7. Red raspberry leaf tea

Red raspberry leaf tea has a long history in women’s health, particularly during pregnancy and labor to help prevent postpartum hemorrhage. Due to its drying effects of tannins, the leaves are used as a mouthwash in tonsillitis, diarrhea, skin conditions, abrasions and urinary tract infections.

Red raspberry leaf is high in nutrients, including B vitamins, calcium and iron, which studies indicate can help fight all sorts of conditions. Thanks to the benefits of raspberry nutrition, red raspberry leaf tea joins the list of healthy drinks.

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8. Dark raw hot chocolate

Hot chocolate, a popular and cozy drink  enjoyed during the cold season, can actually do wonders for your health … if you chose the right chocolate, of course.

Dark chocolate contains tryptophan, which is an amino acid precursor to serotonin, the neurotransmitter responsible for having a positive mood and feeling happy. Reduction in blood pressure, cholesterol and improved insulin sensitivity all have been associated with this tasty delight.

9. Watermelon juice

Watermelon is a natural source of most powerful antioxidants. Perhaps no other fruit is as crunchy, thirst-quenching and hydrating as watermelon. It provides a good serving of vitamin C and vitamin A, particularly through its concentration of beta-carotene.

The beautiful red color is a source of a potent carotene antioxidant known as lycopene, which may help reduce the risk of prostate cancer. Surprisingly, watermelon contains a higher concentration of lycopene than any other fruit or vegetable known.

10. Parsley juice

Parsley is a fairly small Mediterranean herb that leaves a nice presentation on your plate. Drinking parsley juice may help decrease the risk of cancers, such as breast, prostate and skin cancer. The high amount of a bioflavonoid known as apigenin makes it a strong antioxidant and anti-inflammatory herb.

Folate in parsley encourages cardiovascular health by reducing pro-inflammatory homocysteine, and parsley offers protection from an extensive selection of disorders, including asthma, atherosclerosis, diabetes, colon cancer and more.

11. Blueberry juice

Blueberries are an excellent choice to add to your diet because they not only taste great, but they have the highest antioxidant capacity of all fresh fruit. Blueberry drinks may help improve glucose control and decrease blood cholesterol, potentially lowering the risk of heart disease and diabetes later in life.

Anthocyanin, an antioxidant found in blueberries, is a very effective immune builder and antibacterial agent to prevent infections.

Blueberries are surprisingly high in iron, and their vitamin C content reportedly improves night vision, helps build collagen and maintains healthy gums. A handful of blueberries consists of the recommended daily fiber intake to help keep your body regular, and the manganese helps the development of bone and converts carbohydrates and fat into energy.

12. Tart cherry juice

Tart cherry juice is a trendy healthy drink and contains high levels of phytochemicals, including melatonin, a hormone important in regulating sleep cycle.

Cherries also are an excellent source of phenolic compounds, known for their anti-inflammatory and antioxidant activity. Phenolic compounds may help yield a protective effect to muscle damage and pain before and during strenuous exercise.

13. Blackstrap molasses drinks

Blackstrap molasses has a long tradition as a health food used for all sorts of ailments, known for having a low amount of sugar and a high nutrient content. Blackstrap molasses drinks are a good source of calcium, copper, magnesium, manganese and potassium.

Mixing one tablespoon in water with lemon provides a huge dose of iron, making it the greatest plant-based source of iron available. It contains a small amount of the cancer-fighting mineral selenium as well and is a completely delicious and nutrient-dense sweetener.

Look for unsulfured blackstrap molasses from organic sugar.

14. Coconut water

Is coconut water good for you? Yes, which is why it’s on this list of healthy drinks.

It’s rich in carbohydrates, chloride, potassium and sodium and viewed as a hydrating drink of choice in various parts of the world.

There has also been some interesting research regarding the cytokinin content of coconut water, which in the future may show some anti-cancer properties. Cytokinins are naturally occurring plant hormones that may help reduce the growth of cancer cells, although more research is needed at this time.

15. Kefir

Kefir is a probiotic drink that provides healthy gut bacteria. It, along with other probiotic drinks, promotes efficient digestion by achieving a healthy gut flora, fighting against pathogens and boosting energy levels.

Probiotic drinks are “pre-digested” as the sugars in the beverage have been broken down, making them easier to digest creating less work for the pancreas which secretes digestive juices.

Studies have shown that they can help alleviate symptoms of constipation, yeast infection, diarrhea, Crohn’s disease, celiac disease, irritable bowel syndrome, candida and ulcers.

16. Plant-based milk

Are you allergic to cow’s milk and want another non-dairy choice? Plant-based beverages choices, such as almond, coconut, hemp, oat, quinoa and rice milk, may be for you. Almond milk has more vitamin E since it’s made from grounded almonds. Hemp milk made with ground, soaked hemp seeds and water, delivers a significant amount of omega-6 and omega-3 fatty acids and protein.

Coconut milk has monolaurin, a molecule responsible for antimicrobial properties. Oat milk is rich in fiber and iron and, like rice milk, higher in carbohydrates so these two plant-based milk choices are not the best option for those with diabetes.

Choose fortified nondairy milk alternatives with calcium, vitamin D and vitamin B12. Look for unsweetened and reduced sugar options

17. Aloe vera juice

The gel of aloe vera has been used extensively in beauty products for years. Aloe vera juice also has been used internally to alleviate arthritis, constipation, coughs, diabetes, headaches and ulcers.

One of the constituents, aloe-emodin, has been shown to possess potential anti-cancer properties as well. Add aloe vera to water, with lemon, and your favorite organic sweetener for a refreshing and tasty drink.

18. Holy basil tea

In Ayurveda, holy basil, or tulsi, is known as “the queen of herbs” and is recommended for conditions such as fever, cough, arthritis, ringworm, and insect, snake and scorpion bites. It’s a potent adaptogen, which are herbs to help your mind and body cope with physical and emotional stress.

Tulsi has been shown to prevent brain, kidney and liver injury by protecting against cellular damage caused by industrial chemicals, pharmaceuticals and pesticides. In addition to protecting against toxic chemicals, holy basil has been found to protect against the damaging effects of heavy metals as well.

19. Green vegetable drinks

Dark green leafy vegetables are nutritious, offering a large amount of  vitamins A, C, E and K. The abundant amount of antioxidants called carotenoids protect against cellular damage and help prevent development of many cancers.

They also contain a high amount of calcium, fiber, iron, magnesium and potassium. Importantly, dark leafy vegetables have little carbohydrates, cholesterol and sodium.

Dark leafy green drinks supply a significant amount of vitamin K, which helps prevent inflammation and protect bones against osteoporosis. Leafy vegetables may be your best choice when it comes to cancer prevention due to the high amounts of antioxidants.

Studies have shown that eating two to three servings of dark leafy greens per week may help lower the risk of certain cancers, especially breast, skin and stomach.

The significant amount of folate can help prevent birth defects and improve cardiovascular health as well. Folate is crucial for proper DNA repair and replication and may help reduce the risk of breast, cervical and lung cancers.

20. Kombucha

Like kefir, kombucha is a fermented beverage consisting of black tea and sugar (from various sources, including cane sugar, fruit or honey). It’s used as a functional, probiotic drink.

It’s been shown to help prevent disease, support a healthy gut, potentially improve mental state, benefit the lungs, fight bacteria, manage diabetes, support heart health and maintain a healthy liver.

21. Water

Water is the most essential drink for overall health. Every system in your body, from digestion to circulation to temperature regulation, relies on proper hydration.

Drinking enough water helps maintain energy levels, supports detoxification pathways, keeps joints lubricated and enhances cognition.

Aim for filtered water when possible to minimize contaminants, and adjust intake based on activity, climate and individual needs.

22. Coffee (unsweetened, organic)

When consumed in moderation and without added sugars or artificial creamers, coffee can actually be a health-boosting beverage.

It’s packed with antioxidants and polyphenols that help combat free radical damage. Coffee may support cognitive function, mood, metabolic health and even athletic performance.

Opt for organic varieties to avoid pesticide exposure, and be mindful of caffeine tolerance to prevent jitters or sleep disruption.

23. A2 milk

A2 milk comes from cows that naturally produce only the A2 type of beta-casein protein, which some people find easier to digest than the A1 protein found in most conventional dairy. Nutritionally, it still provides high-quality protein, calcium, potassium and vitamin B12.

For individuals who tolerate dairy but experience mild digestive discomfort with regular milk, A2 milk may offer a gentler and more nourishing option.

24. Sparkling water

Sparkling water is a refreshing alternative to sugary carbonated beverages. As long as it’s unsweetened and free of artificial additives, it hydrates just as effectively as still water while adding a satisfying fizz.

It may help curb cravings for sodas or sweet drinks and can ease digestion for some people. Choose options flavored with real fruit essences, or simply enjoy it plain.

25. Pomegranate juice (100 percent pure)

Pomegranate juice is rich in antioxidants, including polyphenols like punicalagins, which help combat oxidative stress and support cardiovascular health. Some research suggests pomegranate may aid healthy blood pressure, reduce inflammation and support cellular health.

Because it’s naturally concentrated, enjoy small servings, and choose 100 percent juice with no added sugars to maximize benefits.

26. Beet juice

Beetroot juice is valued for its natural nitrates, which the body converts into nitric oxide, a compound that supports healthy blood flow, vascular function and exercise performance. It’s also high in folate, potassium and antioxidant pigments called betalains.

Beet juice may help improve stamina, support detoxification pathways and maintain healthy blood pressure levels. Start with small amounts if you’re new to it due to its potency.

27. Ginger tea

Ginger tea is a warming and soothing drink with well-known digestive and anti-inflammatory benefits. Ginger contains compounds like gingerol that may help ease nausea, support immune function, reduce bloating and promote healthy inflammatory responses.

It’s an excellent caffeine-free option that can be enjoyed hot or cold, and it pairs well with lemon, turmeric or honey for additional benefits.

28. Bone broth

Bone broth is a deeply nourishing beverage made by simmering animal bones and connective tissues for many hours. This slow cooking process releases amino acids (like glycine and proline), collagen, gelatin and minerals that may support joint health, gut integrity, skin elasticity and immune function.

Traditionally used as a health-promoting tonic, bone broth can be sipped warm or used as a base for soups and stews.

29. Colostrum

Colostrum, the first nutrient-dense “milk” produced by mammals, contains immune-supporting compounds, growth factors, lactoferrin and bioactive proteins. When sourced responsibly and processed gently, supplemental bovine colostrum may help strengthen gut integrity, support immune resilience and promote recovery from physical stress.

It can be mixed into warm beverages or smoothies and is typically well-tolerated.

30. Kvass (fermented, low-sugar)

Kvass is a traditional Eastern European fermented drink usually made from rye bread or beets. Because it’s naturally fermented, it contains probiotics and organic acids that may help support digestive health, nutrient absorption and a balanced microbiome.

Beet-based kvass also provides antioxidant pigments and can gently support detox pathways.

Choose varieties with minimal added sugar to keep it health-promoting.

Benefits

1. Digestive aid

When you drink healthy beverages, you get more of the nutritional value because they are in their liquid form, making it easier for you to digest and absorb nutrients. Your stomach won’t have to work as hard to break the food down and pull out the nutrients you need.

Liquids skip the chewing process, and the beverage reaches your digestive system at a faster rate.

Probiotic drinks are beverages that have been through the fermentation process, and unsurprisingly, they’re some of the best drinks for gut health. Healthy bacteria found in your gut feed on the starch and sugar in the drink, making lactic acid.

Fermentation has been shown to preserve nutrients, including B vitamins, beneficial enzymes and many strains of bacteria, while breaking the beverage down into an easily digestible form.

2. Replenish vitamins and minerals

Although drinking clean pure water alone is great in most cases, it doesn’t contain high levels of electrolytes and minerals to replenish what was lost during times of illness and strenuous exercise. Since healthy drinks and electrolyte drinks are at a liquid state, they can be easily digested, making the electrolytes and vitamins easily accessible to help avoid electrolyte imbalance.

Healthy drinks like coconut water may be useful as an oral rehydration therapy, replacing fluid loss in patients who suffer from severe dehydration. With high antioxidant properties, coconut water can help neutralize free radicals resulting from long hours of exercising.

3. Skin care

Healthy drinks with large amounts of vitamin C, such as lemon water, have heaping amounts of antioxidants. In research, vitamin C has been found to be the most plentiful antioxidant in human skin, protecting the skin from oxidative stress caused by free radicals.

Vitamin C is essential for collagen synthesis, serving as a co-factor for enzymes responsible for cross-linking and stabilizing collagen molecules. The anti-inflammatory properties of vitamin C in healthy drinks may help with conditions like acne and rosacea.

It can promote wound healing and prevent post-inflammatory hyperpigmentation as well.

4. Healthy teeth and gums

People lack the enzyme L-glucono-gamma lactone oxidase required for the proper synthesis of vitamin C. Hence, they must acquire it from natural sources, such as healthy drinks that contain citrus fruits, green leafy vegetables, strawberries, papaya and broccoli.

Traditionally, vitamin C foods and drinks were carried by sailors on long journeys to avoid scurvy, a disease of bleeding gums.

Regular consumption of green tea may help your goal of having healthy teeth and gums. Research has revealed that green tea may promote periodontal health by preventing bone loss, limiting growth of bacteria associated with periodontal disease and reducing inflammation.

The periodontal prevention effects of green tea have been credited to an antioxidant called catechin. Catechin may also help inhibit the acid-producing bacteria from causing dental caries.

5. Detoxification

Wondering how to detox your body? Healthy drinks are a great way to feel and look healthier as they cleanse your body from harmful toxins.

Healthy drinks are filled with powerful liver-cleansing, anti-inflammatory and antioxidant ingredients known to energize and rejuvenate.

Herbs, such as dandelion, lemon and stinging nettle leaf, have high volatile bitter components, isolating toxins in the body and flushing them out. Digestive bitters also help stimulate gastric juices to promote better digestion, absorption and transportation of toxins.

Unhealthy drinks

1. Conventional fruit juice

Don’t be swayed by packaging that’s pleasing to the eye or hides words. Be sure what you are buying is the real deal.

When fruit juice is “100% pure fruit juice,” one serving size equals one cup or eight ounces.

However, fruit juices lack dietary fiber, which is needed to help keep blood sugar levels at bay. In this case, it is best to incorporate dietary fiber in addition to consuming fruit juices to prevent unnecessary sugar spikes.

Fruit juices labeled “cocktails” are beverages filled with sugar and artificial coloring, and most fruit juice is full of hidden, unhealthy additives.

2. Soft drinks

When it comes to soft drinks, they rank at the top of the list of being the most unhealthy beverage out there. With tons of sugar and no nutritional value, soda can put you on the fast track of gaining weight, overeating, being dehydrated and developing dental caries.

3. Sports drinks

Reaching for a commercial sports drink after exercise can put your weight-loss goals on hold. Sports drinks are filled with artificial sweeteners, sugar and other additives.

Lemon water or coconut water are better options.

4. Energy drinks

Energy drinks are common among college students to pull all-nighters and increase concentration before exams. Most energy drinks are loaded with caffeine and sugar, giving you a short burst of energy but eventually tanking your energy levels fast.

5. Alcoholic beverages

Since many alcoholic drinks carry high sugar content, empty calories or other health risks, heavy or frequent consumption can undermine health goals. In fact, regularly drinking alcohol is associated with increased risk for many health problems, including chronic disease.

One note on that, however: Red wine in moderation (such as a glass occasionally for those who tolerate alcohol) is sometimes noted for its antioxidant content and potential cardiovascular benefits, though it should never be relied on as a “healthy drink.”

Precautions

If you are prescribed medication, you should not use curcumin or turmeric without first talking to your healthcare provider. Turmeric drinks may interfere with the action of blood-thinners, diabetic drugs or NSAIDs.

Dandelion drinks should be avoided when having conditions such as bile duct obstruction, acute gallbladder inflammation, acute gastrointestinal inflammation and intestinal blockage.

Frequently asked questions

What are the healthiest drinks to include in my daily routine?

Some of the healthiest drinks include water, herbal teas, green tea, coconut water, fresh vegetable juices, kefir, kombucha, and antioxidant-rich beverages like pomegranate or tart cherry juice. These options support hydration, digestion and overall wellness.

Which drinks provide the most nutrients?

Healthy drinks like green smoothies, bone broth, kefir and freshly pressed vegetable juices are packed with vitamins, minerals, antioxidants and beneficial probiotics. They deliver concentrated nourishment in an easy-to-digest form.

Are healthy drinks always low in sugar?

Not necessarily. Some nutritious drinks, such as 100 percent fruit juice or smoothies, contain natural sugars. These can still be part of a balanced diet, especially when combined with fiber, protein or healthy fats.

Always check labels, as many packaged “healthy drinks” are sweetened.

What healthy drinks support gut health?

Fermented beverages, such as kefir, kombucha, kvass and probiotic-rich drinks, provide beneficial microbes that support digestion and immune function. Ginger tea and bone broth also soothe and nourish the gut lining.

Can healthy drinks help with weight management?

Yes. Drinks like green tea, water, herbal teas and beverages rich in electrolytes can help reduce cravings, support metabolism and keep you feeling full. Avoid sugary drinks, which can hinder weight-loss efforts.

What healthy drinks support hydration the best?

Water remains the best hydrating drink. Coconut water, electrolyte water and herbal teas also support hydration, especially during exercise, illness or hot weather.

Are smoothies considered healthy drinks?

Smoothies can be extremely healthy when made with whole fruits, leafy greens, protein and healthy fats. However, store-bought versions may be high in sugar. Homemade smoothies offer better control over ingredients.

What are the best healthy drinks for energy?

Green tea, matcha, black tea, quality coffee and beet juice can enhance natural energy without the crash that often comes from sugary beverages. Adaptogenic drinks containing maca or ashwagandha can also promote balanced energy.

Which healthy drinks are best for immunity?

Drinks rich in vitamin C and antioxidants, such as lemon water, ginger tea, elderberry tea, pomegranate juice and green smoothies, help support immune function. Probiotic beverages also play a role in immune resilience.

What drinks should I avoid if I’m trying to choose healthier options?

Avoid sugary sodas, energy drinks, artificial fruit drinks, and beverages containing artificial sweeteners, preservatives or excessive caffeine. These options can contribute to inflammation, blood sugar spikes and poor metabolic health.

Conclusion

• Choosing healthier drinks is one of the simplest yet most impactful ways to support your overall wellness.
• With options ranging from antioxidant-rich teas and nourishing broths to probiotic beverages and fresh vegetable juices, there’s no shortage of flavorful choices that work with (rather than against) your health goals.
• By prioritizing drinks that hydrate, energize, replenish nutrients and support digestion, you give your body the tools it needs to function optimally.
• At the same time, limiting sugary, artificially flavored or highly processed beverages helps reduce inflammation, stabilize blood sugar and prevent unnecessary calorie intake.
• The keys are variety and mindfulness: Explore different healthy drinks to keep your routine enjoyable, choose whole-food-based ingredients whenever possible, and stay aware of hidden sugars or additives.
• Small daily choices add up, and the right beverages can play a powerful role in enhancing vitality, supporting long-term health and helping you feel your best every day.