A refreshing beverage is one of life’s simple pleasures. Soft drinks, fruit juices and specialty coffees are just a few decadent go-tos. But if you’re struggling with health issues, the pursuit of a delicious drink that also offers anti-inflammatory properties might be an ongoing challenge.

Inflammation is a normal and essential bodily process. It’s how the immune system responds to illness, injury, and germs. Typical inflammation can cause pain, swelling, or discoloration, but any discomfort should be mild. For some people, however, inflammation occurs in healthy tissue — that’s when it can become a problem. Fortunately, we can structure our diets to help us fight inflammation. Whether you suffer from chronic inflammation or are simply trying to maintain a health-conscious lifestyle, experts say there are specific nutritional characteristics to look out for when selecting an anti-inflammatory drink.

Water

According to the Arthritis Foundation, only one beverage is truly anti-inflammatory: good old-fashioned water. Staying hydrated helps flush toxins and lubricate the joints, which helps to reduce inflammation. If you’re looking to add some variety in addition to your recommended daily water intake, nutrition experts suggest a number of drinks that also offer anti-inflammatory benefits.

Green tea

“Green tea has to be one of the most well-known beverages for reducing inflammation,” says nutrition expert Ben Carvosso. Research suggests that green tea may reduce inflammation, with one study concluding that people who regularly consumed green tea extract had lower levels of C-reactive proteins, which are indicators of inflammation.

It’s also important to prepare your green tea in a way that maximizes its benefits. “Dipping the tea bag in hot water won’t allow the compounds to disperse into the water,” Carvosso says. “You need to allow the tea to stand before drinking.” In addition to being mindful of steeping your tea, Carvosso also recommends skipping any added sugar to lower the likelihood of chronic inflammation.

Pomegranate juice

Another thing to look out for when identifying anti-inflammatory drinks: antioxidants. “Antioxidants help combat oxidative stress, reducing inflammation in the body,” says Carvosso. One antioxidant-rich beverage that Carvosso recommends is pomegranate juice, which also contains the plant compound punicalagin. Research indicates that punicalagin — found in pomegranate fruit, leaves, and peels — has anti-inflammatory properties.

If you don’t like pomegranates, other beverages that contain antioxidants include grape juice, coffee, and even red wine–in moderation, of course–can also do the trick. Just remember to look out for the added sugar content!

Turmeric drinks

You might like to use turmeric when cooking your favorite Indian and Southeast Asian dishes, but it turns out the deep orange spice could also be a good addition to an anti-inflammatory diet. Turmeric contains curcumin, another plant compound that research shows can help reduce inflammation. As fall approaches, “golden milk”—a traditional Indian drink made with heated milk, turmeric, and other spices—is just one great option to cozy up with.

Ginger tea

If you’re not a fan of green tea but you’re still looking for a sip with anti-inflammatory properties, ginger tea could be the right choice for you. Found in fresh ginger, gingerol is another plant compound that studies suggest can relieve inflammation. “Ginger tea is both easy to make at home and is a warming drink for the cooler months,” says Carvosso.

(Real Simple magazine provides smart, realistic solutions to everyday challenges. Online at www.realsimple.com.)

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