You may think of agua fresca as just a sweet treat, but each individual flavor of agua fresca can offer some unique health benefits!
As a dietitian and proud Latina, I love how aguas frescas are refreshing while helping you get some extra antioxidants, fiber, and minerals in, depending on the flavor.
Whether you prefer a cool glass of watermelon agua fresca, or creamy agua de cebada, they each have something to offer, nutritionally speaking!
Click through for 7 of my favorite agua fresca flavors and their impressive health benefits!
This article is featured in the aguas frescas issue of our zine! Read the whole issue here.
7 aguas frescas with benefits you didn’t expect
Agua de cebada (barley): Gut health
Agua de cebada is a refreshing agua fresca made from barley. Registered dietitian Dulce Maria Guzman Centeno, RDN chose agua de cebada as her favorite flavor.
She told us, “I love cebada agua fresca – it’s refreshing, full of fiber, and great for digestion. It’s my go-to!”
The fiber and gut health benefits come from the barley, which is a whole grain. While the total fiber content varies on how much cebada you use in your recipe, you can reliably get about 1-2 grams of fiber per glass (1).
Agua de maracuyá (passionfruit): Fighting Inflammation
Passionfruit agua fresca is a great choice to fight inflammation, thanks to its high vitamin C content. It also boasts magnesium, vitamin A, and more (2).
The antioxidants in passionfruit “play a role in boosting the immune system, reducing inflammation, protect cells from free radicals which in turn can support heart health, and reduce risk of chronic disease,” according to Kathy Castrejon, MS, RD, LDN.
Watermelon Agua Fresca: Hydration
Agua de sandía can offer you some hydration above and beyond your typical agua fresca.
Watermelon is 92% water, making it an especially hydrating fruit (3)!
Plus, watermelon is a natural source of potassium, an electrolyte that helps your body maintain proper fluid balance (4).
Agua de Jamaica: Heart Health
The antioxidants that give hibiscus it’s deep purple color also make it heart healthy!
A 2022 study found that hibiscus can help improve LDL cholesterol (“bad cholesterol”), and may help reduce blood pressure to a similar degree as some blood pressure medications (5).
Chia fresca: sustained energy
Chia fresca can be a simple water with lemon (or lime) and chia seeds, or you can also add chia seeds to any flavor of agua fresca.
Chia seeds are known for their gelling-behavior when you add them to water. This is the soluble fiber in action! Soluble fiber, plus the omega-3 fats and protein, help regulate your blood sugar and help you stay fuller longer (6).
This combination makes the energy you get from a chia fresca especially long lasting.
Agua de tamarindo: digestion
Traditional medicine recommends tamarind as a natural remedy for GI symptoms like constipation, diarrhea, and more (7).
A few reasons tamarind may be helpful for digestion:
Pineapple agua fresca: immune support
Pineapple agua fresca is not only refreshing, it can help support your immune system!
Pineapple is especially rich in vitamin C (10), which supports immune function by helping you fight off infections and preventing oxidative stress (11).
A unique enzyme in pineapple, bromelain, also acts as an immunomodulator. This means it can increase or decrease your immune reactions, which can help keep your immune system healthy (12).
One last sip
Aguas frescas have sugar in them, but they also have a variety of health benefits you can take advantage of.
That’s the thing about food and health, it’s not black and white! And I never want anyone to feel like they have to completely avoid a food that brings them joy like agua fresca.
Taking a more nuanced view of the nutrition we can find in our favorite drinks gives us a more flexible, realistic approach to nutrition.
I believe nutrition shouldn’t feel stressful, and it shouldn’t isolate us from our favorite foods, especially those that tie us to our culture. That’s why I create nutrition resources for Latinas that celebrate Latin American food.
If this sounds like the approach you’ve been looking for, you’re going to want my FREE one-week Mexican meal plan. Get your copy when you sign up below.
This article is featured in the Aguas Frescas issue of our digital zine! Read the whole issue for more refreshing takes and dietitian-approved agua frescas!
I didn’t know Jamaica was that good for you, I need to lower my LDL so thank you for this.