Holiday entertaining wouldn’t be complete without a few special beverages to add extra pizzazz to a meal. Fortunately, many traditional and a few unusual party drinks are as good for the body as they are for the celebratory mood. As long as a special libation is drunk in moderation, and there are no medical reasons to avoid them, a tasty drink can be a health- boosting complement to a delicious meal.
Wine
Many of us know that a glass of wine a day offers a healthy dose of antioxidants which seem to reduce cardiovascular risk and some cancers. Compounds in red wine, such as resveratrol, catechins and quercetin, protect the body against free radicals which are damaging to cells. It is essential to remember that studies of red wine and other alcohols find benefit in moderate consumption, but result in the opposite effect when done to excess. Heart disease, nutrient depletions, cancer and diabetes increase with overuse of alcohol.
Cocoa
Hot cocoa is another wonderful winter beverage. Researchers at Cornell University observed that a cup of hot cocoa made with two tablespoons of cocoa powder contains more antioxidants than an equivalent serving of green tea or red wine. The antioxidants, called flavanols and procyanidins, protect damage to heart and blood vessels, as well as DNA. Dark chocolate was used for the studies since it is naturally higher in flavonoids, while milk chocolate will provide a lesser benefit. The method of cocoa processing also impacts the health effects. Dutch cocoa uses alkali to reduce the natural bitter undertone of the chocolate, but the alkali decreases the flavanols as well, so hot cocoa is healthiest when Dutch cocoa is not used. Adding warm milk to the mug provides an added calcium boost, but go easy on the sugar, which will increase inflammation. Natural sweeteners such as honey or date syrup are better choices.
Beer
Beer has lived in the shadow of wine’s celebrity and only recently has it begun to get the attention it deserves on the health front. A variety of studies show the following benefits: beer raises HDL (the good cholesterol); makes blood vessels less likely to form clots; and is a source of vitamin B6 which is important for normal detoxification and mood. Beer also appears to reduce the incidence of kidney stones, improve cognitive function and improve inflammation. As with all alcoholic beverages, the positive effects are achieved with moderate intake, while excessive alcohol consumption depletes nutrients, and impairs health.
Apple Cider
The pleasing aroma and sweet/tangy taste of hot apple cider is a winter luxury. It not only warms the body but provides a rich source of antioxidants such as chlorogenic acid and epicatechin. When cinnamon is added to the cider both taste and antioxidant power are maximized. When choosing a cider, be sure to select one made from organic apples to avoid the toxic pesticide residue in conventionally grown apples.
Sangria
When consumed alone, both red wine and fruits are good sources of antioxidants, so when combined in the form of sangria, the benefits are enhanced. Oranges, berries, apples, lemons, and limes are commonly used in making sangria, and these fruits pump up the vitamin C content, as well as providing a small amount of B vitamins and fiber.
Cocktails and Mocktails
A signature drink can add a special touch to any celebration, and by choosing the right combination of mixers and garnishes it can be a health booster as well. Fresh juice from berries, tropical fruits, and citrus are rich in vitamins and minerals and contribute to the RDI of nine servings of fruits and vegetables daily. Whole fruit and vegetable garnishes add even more of a good thing – a 2008 study from Thailand showed that the combination of alcohol and fruit was more powerful than either one alone.
If the sweetness of a fruit juice is not desirable, the richness of coconut milk or the refreshing lightness of coconut water will contribute a combination of healthy fat, electrolytes, vitamins and minerals. Or try a ‘greentini’, a martini made with green tea, which packs an antioxidant wallop. Herbs and spices such as mint, rosemary, cilantro, basil and thyme are additional sources of antioxidants that work well in a variety of drinks.
While liquid refreshment seems any easy source of nourishment, many of these beverages are not only high in alcohol, but are often concentrated sources of sugar. Bear in mind that most celebratory drinks are high in both desirable antioxidants and less beneficial sugar and calories, and should be used sparingly. As is the case with alcohol consumption, moderation is the key to good health.
This year, as you join friends and family for holiday festivities or weekend celebrations, raise your glass and feel confident as you toast to good health!
Vicki Kobliner MS RD, CD-N is a Registered Dietitian and owner of Holcare Nutrition (www.holcarenutrition.com). Vicki works with infants, children and adults with digestive disorders, food allergies, ADHD, autism and other chronic illness, and provides fertility and prenatal nutrition counseling. Vicki has extensive experience in using dietary modification, appropriate supplementation and functional lab testing to achieve optimal wellness. She can be reached at 203.834.9949 or vicki@holcarenutrition.com.