If we have in mind starting a diet or if we want to take care of our weight, food is essential and we must be very careful with it.

It is not necessary to resort to pills or medicines. We have everything we need to lose weight naturally in our fridge.

When it comes to losing weight and establishing a diet we always think of foods low in fat, carbohydrates and sugars, but sometimes it escapes us that liquids are equally or more important to lower the numbers of the scale.

In other words, no matter how healthy our food is, if we accompany it with highly sugary or processed drinks, our effort will end up being useless.

It is not necessary to settle for just water, there are a large number of great-tasting drinks that have excellent benefits for health and for our goal of losing weight.

We remind you that it is essential to perform physical activities to keep yourself in the best possible shape, and this will also help you lose weight faster.

Here are some of the drinks that should be in your diet:

Lemon Water

In addition to being low in calories and delicious, lemon water has several benefits that can help you achieve your weight loss goals.

A study published in the Journal of Clinical Biochemistry and Nutrition found that drinking lemon water regularly can help reduce body mass index (BMI) and body fat in overweight people. Also, lemon water contains citric acid, which can help speed up your metabolism and burn more calories.

To enjoy the benefits of lemon water, it is recommended to add the juice of half a lemon to a glass of warm water and drink it in the morning on an empty stomach. You can also add some fresh lemon slices and some mint for a refreshing touch.

Although lemon water is generally safe for most people, there are some contraindications to be aware of. For example, citric acid can be harmful to tooth enamel, so be sure to rinse your mouth with water after drinking it. Also, if you have problems with acid reflux or stomach ulcers, you may want to avoid drinking lemon water as it can irritate your stomach.

Tooibos tea

Rooibos tea is low-calorie and caffeine-free, making it an excellent choice if you're trying to reduce your calorie intake and avoid caffeine. Additionally, rooibos tea contains antioxidants that can help reduce inflammation in the body and improve heart health.

A study published in the Journal of Nutrition found that rooibos tea can help reduce fat accumulation in the body and improve glucose metabolism. This means that it can help reduce belly fat and control blood sugar levels.

To get the benefits of rooibos tea, it is recommended to drink 2 to 3 cups a day. You can have it hot or cold and add a teaspoon of honey or lemon to it for additional flavor.

However, keep in mind that rooibos tea can interact with certain medications, so it's important to talk to your doctor before including it in your diet if you're taking any medications.

Cherry juice

Cherry juice is rich in antioxidants that can help fight inflammation in the body and improve overall health. Additionally, several studies have suggested that drinking cherry juice may help reduce body fat and improve overall body composition.

One study in particular found that drinking cherry juice for 12 weeks resulted in a significant reduction in body fat, especially in the abdomen region. Another study showed that drinking cherry juice before exercising can increase fat burning during training.

The recommended amount of cherry juice to drink per day is around 2 cups (480 ml) per day, although it is always important to consult a health professional if you have any specific concerns or if you are taking any medications that may interact with the cherry juice.

It's important to note that cherry juice can be high in calories and sugar, so it's important to watch your intake and choose low-sugar options or dilute the juice with water to reduce calories.

Also, if you are allergic to cherries or have a history of kidney problems, you should talk to your doctor before adding cherry juice to your diet.

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Watermelon water

Watermelon is a fruit that is very low in calories and rich in nutrients such as lycopene, vitamin C and citrulline. In addition, watermelon water is a natural, low-calorie drink that can help you stay hydrated and reduce calorie intake.

According to some studies, drinking watermelon water can help reduce abdominal fat and improve the function of the cardiovascular system. It has also been shown that the citrulline present in watermelon can help reduce feelings of hunger and improve recovery after physical exercise.

To prepare the watermelon water, simply cut the watermelon into small pieces and mix it with water in a blender. You can sweeten it with a little honey if you wish. It is recommended to drink between 1 and 2 glasses a day to get its benefits.

However, keep in mind that excessive consumption of watermelon water can cause diarrhea due to its high fiber and water content. Also, if you have kidney problems, it's important to talk to your doctor before consuming large amounts of watermelon or watermelon water, as it can increase the workload on the kidneys.

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Papaya juice

In addition to being low in calories, this juice offers a number of health benefits that can help you achieve your weight loss goals.

A study conducted in mice found that consuming papaya juice can reduce fat storage and improve insulin sensitivity, which may help prevent obesity and type 2 diabetes.

 Another human study found that consuming papaya juice before a meal reduced calorie intake by 10%, which could help you control your appetite and reduce the number of calories you eat. you consume.

Papaya juice is also high in fiber, which can help you feel fuller for longer and reduce food cravings. Plus, it contains an enzyme called papain, which helps break down protein and makes digestion easier.

Excessive consumption of papaya juice can lead to diarrhea and upset stomach in some people. Also, if you are allergic to papaya, you should avoid papaya juice or any products that contain this fruit.

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Grapefruit juice

A study published in the Journal of Medicinal Food found that drinking grapefruit juice before meals can help reduce calorie intake and promote weight loss.

Additionally, another study published in Nutrition and Metabolism found that grapefruit juice may help improve glucose metabolism and reduce insulin resistance, which may be beneficial for those with diabetes or prediabetes.

It is recommended to drink up to 350 milliliters of grapefruit juice daily to reap the weight loss benefits. However, you should be aware that grapefruit juice can interact with certain medications, including some blood pressure and cholesterol medications. Therefore, if you are taking any medication, it is important to consult your doctor before consuming grapefruit juice regularly.

Another important thing to keep in mind is that grapefruit juice can be acidic and can irritate the stomach or worsen the symptoms of gastroesophageal reflux disease (GERD) in some people. If you experience any stomach upset after drinking grapefruit juice, you may need to reduce the amount you consume or avoid it altogether.

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Coconut water

Coconut water is a drink that is low in calories and rich in nutrients such as potassium, magnesium, sodium, and calcium. Plus, it contains antioxidants that can help protect your body from free radicals and prevent disease.

Studies suggest that coconut water can help loss weight due to its fiber content and low glycemic index. The fiber helps keep you full longer, meaning you're less likely to overeat, while the low glycemic index helps keep your blood sugar levels stable, preventing cravings for sugary foods.

It is recommended to drink 1-2 glasses of coconut water daily, which is equivalent to around 240-480ml. It's important to note that coconut water also contains sodium, which can be problematic for people with high blood pressure or kidney problems. Therefore, if you have any health concerns, it is best to consult with a health professional before adding coconut water to your diet.

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Oat milk

This plant-based drink is low in calories and saturated fat, making it an excellent choice for those looking to reduce their fat and calorie intake.

Additionally, oat milk is high in fiber, which can help you feel more satisfied after consuming it and reduce your appetite throughout the day. This can be helpful if you're trying to control your food intake and keep your diet in a healthy calorie range.

A study published in the journal Nutrients in 2019 found that consuming oat milk may help lower LDL cholesterol (also known as "bad cholesterol") levels in people who are overweight or obese. This can be beneficial for long-term cardiovascular health.

In general, it is recommended to consume about a cup (240 ml) of oat milk per day.

It is important to note that oat milk may not be suitable for everyone. If you have an allergy or intolerance to gluten or oats, you should avoid oat milk.

Also, some commercial brands of oat milk may contain additives or added sugars, so read labels carefully before purchasing.

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Ginger tea

Ginger tea is a drink that has been used for centuries as a natural remedy for a variety of ailments and may also be beneficial for weight loss.

Several studies have shown that ginger can increase metabolism, which can lead to increased calorie burning and therefore aid in weight loss. Ginger has also been shown to have appetite suppressant effects, which can reduce the amount of food eaten throughout the day.

To get the benefits of ginger tea for weight loss, it is recommended to drink it several times a day, preferably before main meals. A recommended amount can be 2-3 cups a day, however, it is important to note that excess ginger can have side effects, such as nausea and heartburn.

Ginger tea is not recommended for pregnant women, as it can cause uterine contractions. It should also be avoided by people with blood clotting problems and those taking certain medications, such as anticoagulants and antiplatelets.

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Green Tea

Green tea is known for its antioxidant properties, but did you know that it can also help you lose weight? According to several studies, green tea contains catechins, which are antioxidant compounds that can increase the metabolic rate and burn fat in the body.

Green tea consumption has been shown to improve fat oxidation and reduce fat absorption in the body. Additionally, green tea can help reduce inflammation and improve cardiovascular health.

To get the benefits of green tea for weight loss, it is recommended to drink 3 to 4 cups a day. It is important to note that green tea contains caffeine, so e If you are sensitive to caffeine, you may want to limit your intake or opt for a decaf variety.

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Hibiscus water

Is a popular drink that can help you lose weight in a healthy way. This drink is made from the dried calyxes of the hibiscus flower, and has a slightly acidic and sweet-sour taste.

One of the main benefits of hibiscus water is its ability to help control weight. One study found that drinking hibiscus water regularly can help reduce abdominal fat and improve lipid profiles in people who are overweight or obese. Additionally, hibiscus tea can also help lower blood cholesterol levels and improve heart health.

It is recommended to drink 2 to 3 cups of hibiscus water a day to take advantage of its health benefits and lose weight. It is important to note that hibiscus water can interact with certain medications, such as oral contraceptives and diuretics, so it is important to consult with a doctor before consuming it regularly.

Also, it's important not to add large amounts of sugar or artificial sweeteners to agua de hibiscus, as this can increase the caloric content and negatively affect its weight loss benefits. Instead, it is recommended to sweeten it with a small amount of honey or natural stevia if desired.

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Do you like some of these drinks? Do you think we missed any? Give your opinion and write what you think in the comments.

Food is an essential part of our lives and is fundamental to maintaining good health and optimal well-being. However, with all the processed, fried, and high-fat food options available, it can be hard to know how to eat a healthy diet. 

We are going to show you some practical and effective tips to achieve a healthier diet. From increasing the consumption of fruits and vegetables to reducing the consumption of sugar and alcohol, among many others.

These tips will help you make simple but powerful changes to your diet to improve your health and feel better overall.

Benefits of a healthy diet

Having a healthier diet has numerous benefits for our overall health and well-being.

Increased energy and better physical and mental performance

By eating nutritious and balanced meals, we provide our bodies with the nutrients it needs to function optimally, allowing us to have more energy and better physical and mental performance.

Reduced risk of chronic diseases

A healthy diet can help reduce the risk of chronic diseases such as diabetes, heart disease, stroke, and some types of cancer.

Improved mental health

Healthy eating can also have a positive impact on our mental health. Some studies suggest that a diet rich in fruits, vegetables, whole grains, and fish may help reduce the risk of depression and anxiety.

Maintaining a healthy weight

Eating healthy can help us maintain a healthy weight, which can reduce the risk of obesity-related diseases.

Improved bone health

A diet rich in calcium and vitamin D can help maintain bone health and reduce the risk of osteoporosis.

Practical advice for a healthier diet

Eat a wide variety of foods

The reason this is important is that each food has different nutrients, vitamins and minerals that our bodies need to function optimally. By eating a variety of foods, we ensure that our bodies receive all the nutrients it needs to be healthy.

Furthermore, eating a variety of foods can also help prevent monotony in our diet and reduce the temptation to eat unhealthy foods. If we stick to eating the same foods over and over again, we are more likely to get bored and end up looking for less healthy options to satisfy our cravings.

A good way to make sure you're eating a variety of foods is to try to include different colored foods at each meal. Different colors of food (for example, green, red, orange, yellow) are associated with different nutrients and health benefits, so eating a variety of colors can help us get a wide range of nutrients.

Limit consumption of processed foods

Processed foods are those that have been modified from their original form to extend their useful life and improve their flavor, texture, and appearance. These foods are often high in calories, saturated fat, added sugars, and sodium, and have little nutritional value.

Excessive consumption of processed foods has been linked to increased risk of obesity, cardiovascular disease, type 2 diabetes, and other health problems. Therefore, reducing the consumption of these foods can have a significant impact on our health and well-being.

To limit your consumption of processed foods, it's important to read food labels and avoid foods with long, unfamiliar ingredient lists. It's also important to choose fresh, whole foods over canned, packaged, or frozen options. If necessary, you can look for healthier processed food options, such as dried fruit with no added sugar or unsweetened almond milk.

Control the portions

Most people tend to eat more than they need, and this is largely due to excessive restaurant portions and processed foods. While it can be tempting to eat everything on our plate, a proper serving can be significantly less than what's on offer.

A good way to control portions is to use smaller plates and serving bowls. This can help us avoid the temptation to fill our plate with excessive portions. Also, it's important to pay attention to our satiety cues and stop eating when we're no longer hungry.

It's also helpful to learn how to read food labels and understand how many servings are in a package. Sometimes processed foods come in larger portions than we should be eating, so it can help to divide the package into smaller portions.

Drink enough water

Water is essential to keep the body hydrated and helps in the digestion, absorption and transport of nutrients in our body.

Plus, drinking enough water can have many other health benefits. It helps regulate body temperature, improve brain function, and reduce the risk of diseases such as diabetes, obesity, and kidney disease.

The amount of water we need depends on several factors, such as age, gender, weight, physical activity, and climate. As a general rule, it is recommended to drink at least eight glasses of water a day or more, if we are in a hot climate or doing physical exercise. However, the amount of water we need can vary from person to person.

Also, it's important to remember that not all liquids are equal in terms of hydration. Caffeinated and alcoholic drinks can have a diuretic effect and increase the need for water. Therefore, it is important to ensure that you drink enough water and limit the consumption of beverages that can dehydrate us.

A good way to ensure that we are drinking enough water is to carry a bottle of water with us at all times and try to drink at least one glass before each meal. We can also get water from foods rich in water, such as fruits and vegetables. Also, we can add flavor to the water by adding fresh fruits, such as lemons or cucumbers, to make it more pleasant to drink.

Cooking at home

Cooking at home is a great way to ensure that we have a healthy diet. When we cook at home, we have more control over the ingredients we use and the way we prepare them. This means we can avoid processed foods, excess salt, fat, and added sugars, which are common in the foods we buy in restaurants or packaged.

Also, cooking at home can be a fun and rewarding activity that can involve the whole family. It can be an opportunity to experiment with new ingredients and flavors, learn new cooking skills, and teach our children about nutrition and healthy cooking.

By cooking at home, we can plan our meals in advance and ensure that we have healthy and balanced options for each meal of the day. This can help us avoid overeating and control our calorie and nutrient intake.

Another advantage of cooking at home is that it is often cheaper than eating out or ordering takeout. We can buy fresh and healthy ingredients at the market or supermarket and prepare meals in large quantities to save time and money.

Add more fruits and vegetables to your diet

Adding more fruits and vegetables to our diet is one of the most important tips for a healthier diet. Fruits and vegetables are an excellent source of vitamins, minerals, fiber, and other essential nutrients for our bodies. In addition, they are low in calories and fat, which makes them ideal for maintaining a healthy weight.

Including a variety of fruits and vegetables in our daily diet can help prevent chronic diseases such as obesity, type 2 diabetes, heart disease, and some types of cancer. The recommended amount of fruits and vegetables to eat per day varies by age, gender, and level of physical activity, but in general it is recommended that we eat at least five servings a day.

An easy way to include more fruits and vegetables in our diet is to incorporate them into every meal. For example, we can add a few slices of fresh fruit to our morning cereal, include a salad as a side dish at our lunch, and add vegetables like broccoli, spinach, or carrots to our main course at dinner.

We can also opt for healthy snacks such as apple or carrot slices, or prepare fruit and vegetable smoothies or shakes as a delicious and nutritious way to consume more of these foods.

Eat foods rich in fiber

Fiber is a type of carbohydrate that our body cannot digest and absorb, so it passes through our digestive system without providing calories. Fiber is found in foods like fruits, vegetables, legumes, whole grains, nuts, and seeds.

Fiber has many benefits for our health. First of all, it helps keep our digestive system working properly and prevents constipation. It may also help reduce the risk of heart disease, type 2 diabetes, and certain types of cancer. Plus, high-fiber foods are often lower in calories and fat than processed foods, making them a great option for maintaining a healthy weight.

To incorporate more fiber into our diet, we can opt for foods such as fresh fruits and vegetables, whole grains such as brown rice, whole wheat bread and whole grain cereals, legumes such as lentils, chickpeas and beans, and nuts and seeds. It is important to gradually increase our fiber intake to avoid digestive problems such as gas and bloating.

Reduce sugar intake

Reducing sugar consumption is one of the most important changes we can make in our diet to achieve a healthier diet. Sugar is found in many processed foods, including soft drinks, candy, cakes, cookies, and cereals, and excessive consumption can contribute to health problems such as obesity, type 2 diabetes, and tooth decay.

The problem with sugar is that it provides empty calories, that is, calories that do not contain essential nutrients for our body. 

To reduce sugar intake, it's important to read food labels and avoid foods that contain added sugars. We can also opt for fresh and natural foods, such as fruits and vegetables, which contain natural sugars but also provide vitamins, minerals and fiber. Also, it's important to avoid excessive consumption of sugary drinks and opt for unsweetened water, tea or coffee instead.

Avoid alcohol consumption

Excessive alcohol consumption can have detrimental effects on our health, both in the short and long term. Alcohol is a toxic substance that is metabolized in the liver, and excessive consumption can damage this vital organ.

In the short term, alcohol use can affect our balance, coordination, and ability to make decisions, which can increase the risk of accidents. It can also cause dehydration and a headache the next day, which can affect our performance at work and in other areas of life.

In the long term, excessive alcohol consumption can contribute to a variety of health problems, including liver disease, high blood pressure, type 2 diabetes, and certain types of cancer. Additionally, alcohol is an addictive substance and can lead to dependence and abuse, which can have negative effects on our social, work, and family lives.

To achieve a healthier diet, it is important to limit or completely avoid alcohol consumption. While it can be difficult to give up alcohol completely, it's important to remember the detrimental effects it can have on our long-term health. If you decide to drink, do so in moderation and always keep your general health and well-being in mind.

Consult with a health professional

These professionals can provide you with valuable nutrition and diet information, and can work with you to create a personalized eating plan that is tailored to your specific needs and goals.

A doctor can assess your overall health and help you determine if you have any medical conditions that may affect your diet. For example, if you have diabetes, your doctor can help you create an eating plan to help control your blood sugar levels. If you have high blood pressure, your doctor may recommend foods to help control your blood pressure.

A nutritionist, meanwhile, can help you design an eating plan specific to your nutritional needs. Nutritionists can help you set realistic goals and develop a balanced eating plan that includes a variety of nutritious foods.

If you are thinking of eating a healthier and more balanced diet, then you should look for foods that cannot be missing in your pantry. Thanks to a balanced diet our health can improve greatly since we can reduce cardiovascular diseases, protect bone health and improve our immune system.

We also want to give you some tips to get the most out of these foods and thus provide more nutrients to your body:

• Opt for fresh and unprocessed foods
• Eat fruits and vegetables raw, don't forget to disinfect them before eating them.
• Cook legumes (chickpeas and beans) with meat and vegetables to take advantage of all the benefits.
• Steam or cook vegetables with little water. Use the leftover liquid to make soups

Remember that, to achieve a correct diet, it is recommended to include at least one food from each of the food groups in each main meal. These are: preferably whole grain cereals, legumes and foods of animal origin, as well as fruits and vegetables.

Below we leave you the essential foods in a healthy diet.

Avocado

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It is a fruit very rich in healthy fats, monounsaturated. It helps to keep the skin young and regulates the cholesterol level. It provides potassium, a mineral that activates the elimination of toxins, and vitamins E and C.

Beans

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Beans are rich in vegetable protein, fiber, B vitamins, iron, folic acid, calcium, potassium, phosphorus and zinc. Most beans are also low in fat. Legumes are similar to meat in nutrients, but with lower iron levels and no animal fats.

Salmon

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This fish contains significant amounts of Omega 3 and vitamins. Its intake can help reduce cholesterol levels as well as the risk of arrhythmia.

Oat

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It is a good source of fiber and has a low glycemic index, which means that blood sugar levels rise moderately and slowly after taking it. So you feel with a full stomach for longer.

Tomato

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One of the qualities of this vegetable is that it has a large amount of water, as well as being a source of important minerals and vitamins that have been characterized by their contribution to diuretic power and therefore, its regular consumption can help cleanse the blood.

Fruits of the forest

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In this group we have blackberries, raspberries, blueberries and currants. All four are among the foods richest in antioxidants and have the property of making collagen, the protein that helps keep skin smooth and young.

Nuts

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They contain protein, healthy fats, fiber and anti-inflammatory polyphenols, but above all, omega 6 and omega 3 fatty acids. They control blood pressure, guarantee greater cardiovascular health and better cholesterol levels.

Olive oil

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Olive oil is one of the healthiest we can find. The main fatty acid in this plant-based product is oleic. From it we obtain omega 3 and substances such as carotenes or sterols. Olive oil is an unsaturated fat.

Green Tea

Green tea is a valuable source of flavonoids and has an antioxidant effect. Flavonoids are a diverse group of phytonutrients. This drink contains caffeine, but the effect is less, more gradual, and lasts longer.

Chickpeas

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Its fats are monounsaturated and polyunsaturated, which is healthy for the heart. It also provides a high protein level and is rich in potassium, phosphorus and folic acid.

Garlic

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It has sulfur components that help purify the cellular system, to strengthen joints and connective tissues and optimize the elasticity of blood vessels. It provides antioxidants, such as manganese, vitamin C and selenium, powerful reducers of inflammation.

Green leaves

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Among them are spinach, chard and arugula. They are full of vitamins, minerals and phytonutrients. Phytonutrients are positive for cell function and communication and ensure that enzymatic reactions happen when they should. They help to have a strong immune system.

What other foods would you include on the list? Are any of these foods common in your daily diet? Tell us, leave your opinion in the comments.

Ginger is a perennial root native to Asia that has been cultivated and used as a spice and traditional medicine for centuries. Known for its spicy and tart flavor, ginger has become increasingly popular around the world and is used in a wide variety of dishes, from Asian foods to drinks and desserts.

In addition to its culinary use, ginger has also been shown to have medicinal properties. For example, it has been found to help relieve stomach pain and nausea, as well as reduce inflammation and joint pain. It has also been suggested that it may have a positive effect on cardiovascular health and the prevention of chronic diseases such as diabetes and Alzheimer's disease.

However, it is important to note that research on the benefits and medicinal properties of ginger is still limited, and more research is needed to fully understand its health effects. Additionally, ginger may interact with certain medications, so it's important to speak with a health professional before adding it to a diet or using it as a treatment.

We will show you the best way to prepare ginger as a drink and the benefits it can bring you if you add it to your daily diet. This plant is rich in natural health-promoting chemicals and originates from Southeast Asia.

How to prepare ginger tea?

You can also add other healthy ingredients to this recipe such as lemon, cinnamon or mint, it will help you have an extra healthy and delicious drink.

Follow these steps to prepare the ginger drink:

• Wash the ginger well
• Grate at least half a teaspoon of the ginger
• Bring 4 cups of water to a boil
• Add the grated ginger when the water comes to a boil
• Remove the water from the heat and let stand for 10 minutes.
• Use a strainer to remove the ginger bits
• Let cool completely and sweeten with honey or sugar substitute if desired.

What benefits does ginger tea have?

Anti-inflammatory

It has been found in different studies that ginger could help reduce allergic reactions in which inflammation plays a role. It has also been shown to help relieve muscle pain.

Antioxidant

Among the benefits of ginger is the prevention of chronic and neurodegenerative diseases such as Parkinson's or Alzheimer's, cancer and diabetes.

Against nausea and poor digestion

Ginger may help alleviate discomfort caused by indigestion, such as vomiting and nausea, although it is not known for sure how effective it is.

Blood sugar control

Research shows that in people with diabetes, ginger can improve fasting blood sugar control, as long as it is supplemented by a healthy lifestyle.

Cholesterol control

A study in mice consuming a high-fat diet found that ginger could lower heart disease markers such as LDL cholesterol and triglycerides.

Satiety and weight control

According to a study it was found that men who drank water or ginger tea after eating felt fuller for longer. In another study, ginger was found to be able to suppress obesity in rats on high-fat diets.

Delay aging

Ginger contains phytochemicals such as flavonoids, tannins, gingerol, shogaol, and paradols, compounds that help slow down the cell aging process and fight free radicals.

What precautions should I take when drinking ginger tea?

Ginger can negatively interact with some medications, so you should always ask your doctor before taking it, especially if you have diabetes, heart disease, or kidney problems.

Among the effects that taking ginger in excess can cause are heartburn, gas, stomach pain and burning in the mouth. The ideal is not to consume more than 4 grams of ginger a day.