Infused water isn’t just delicious, but it’s also one of the easiest ways to get more nutrients without even really trying. Seriously, all you have to do is dump fruit into a pitcher and add water! We all know we should drink more H2O, and infusing is a perfect way to do so.
Infused water is a simple, healthy, and refreshing way to stay hydrated throughout the day. Infused water recipes typically involve adding fresh fruits, herbs, and spices to plain or sparkling water to add flavor and nutrients without any added sugar or calories.
The new book Water Infusions by Mariza Snyder and Lauren Clum breaks down the benefits of infused water and gives handy tips for keeping up the habit (did you know you can save yourself 200 calories a day by drinking a glass of water before reaching for a snack?). Best of all, it includes 75 delicious recipes for unique flavor combinations and gives a thorough listing of the health- and beauty-boosting properties of commonly used ingredients like lemon, berries, and ginger. It’s a fun-to-read encyclopedia of infused water!
With fall upon us, our immune systems are working overtime, which can snowball into colds, flu, digestive bugs, respiratory ailments, and a general “blah” feeling. We’ve rounded up 6 great-tasting ideas from Water Infusions that will help you get your body back on track and have some other bonus benefits.
6 Immune-Boosting Infused Water Ideas
Not sure which flavors to begin with? Lemon water is the perfect sip to start the day. Cucumber water is a classic, but we like to take it to the next level and make mixes with these fruits and herbs.
1. Pear + Raspberries + Rosemary
People often drink rosemary tea to soothe the digestive tract [source]. It has been known to help with indigestion, constipation, and bloating. Adding a few stalks of fresh rosemary to your water may give you some of the same digestive benefits and support immune function.
2. Pomegranate seeds + Persimmon + Orange + Cinnamon Sticks + Allspice Berries
For a warming spice, try adding cinnamon sticks to infused water. Cinnamon is a powerful antioxidant, helps to stabilize blood sugar, and is an efficient metabolism booster [source]. Pomegranate seeds and orange add a dose of vitamin C and skin-loving antioxidants.
3. Blueberries + Lemon + Cucumber
Lemon water helps flush out your system, making it a great way to start the day. And cucumber-infused water provides valuable antioxidant and anti-inflammatory benefits. Along with blueberries, cucumbers are a delicious source of phytonutrients and vitamins [source].
4. Orange + Vanilla Beans + Cinnamon Sticks
This calming mix provides a hydrating dose of vitamin C. And while cinnamon has been studied for its blood sugar-lowering capabilities, research also shows that just the smell of cinnamon enhances concentration and cognitive processing [source]. Relaxing vanilla is another excellent spice for infused water (along with cardamom pods, fresh ginger, and cloves).
5. Cranberries + Apple + Lemon + Orange Zest + Pomegranate Seeds
Does a glass of apple-infused water a day keep the doctor away? Perhaps! Apples have well-documented benefits for preventing cancer [source] and a healthy heart [source], which are associated with their polyphenol content [source] as well as the water-soluble fiber, pectin. The nutrients in apples are more concentrated in their skin, so thin slices with the skin on is the way to go.
6. Pear + Pomegranate Seeds + Cloves
This fruit and spice combination is the perfect fall mix to boost energy, improve digestion, and fight inflammation [source] and free radicals [source].
Read up on the basics of infused water, then try out these new wintery combinations!
Photos by Ana Stanciu
Other Infused Water Ideas
To make infused water with your favorite fruit and spices, simply add your chosen ingredients to a pitcher or glass of water and let them infuse for a few hours in the fridge before drinking. Infused water is a great way to stay hydrated and avoid sugary drinks, and the different flavor combinations are endless. Use a wooden spoon to gently stir the ingredients before drinking, and avoid leaving infused water at room temperature for too long to avoid bacteria growth.
Here are a few ideas you can try:
Citrus Cucumber Infused Water: Add 1 sliced cucumber and 1 sliced lemon or lime to a tall glass of cold water. This combination is perfect for hot summer days and helps to keep you hydrated.
Fresh Mint and Lemon Infused Water: Add a handful of fresh mint leaves and a few slices of lemon to a large pitcher of cold water. This combination is perfect for those who enjoy a subtle and refreshing flavor.
Mixed Berry Infused Water: Add a handful of mixed berries, such as strawberries, raspberries, and blueberries, to a large pitcher of cold water. This combination is perfect for those who enjoy a sweet and fruity flavor.
Pineapple and Ginger Infused Water: Add a few chunks of fresh pineapple and a small piece of fresh ginger to a large pitcher of cold water. This combination is perfect for those who enjoy a tropical and spicy flavor.
Frozen Fruit Infused Water: Add a few pieces of frozen fruit, such as strawberries or mango, to a large glass of cold water. This combination is perfect for those who enjoy a sweeter and cooler flavor.
This article was medically reviewed by Dr. Gina Jansheski, a licensed, board-certified physician who has been practicing for more than 20 years. Learn more about Hello Glow's medical reviewers here. As always, this is not personal medical advice and we recommend that you talk with your doctor.
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