DRINKS
THAT WORK
FOR YOU

Functional nutrition refers to the practice of tailoring your diet to your unique needs and lifestyle. Nutritional imbalances are potential contributors or causes of several chronic conditions, and nutrition-based interventions may bring relief or potentially resolve these conditions completely, according to the Institute for Functional Medicine.

Making functional drinks allows you to customize your recipes for a desired outcome. As you craft recipes, you can consider what purpose you want your drinks to serve.

This article will cover eight everyday conditions that can benefit from targeted nutrition such as:

• 1.Seasonal Allergies
• 2.Headaches
• 3.Immunity
• 4.Energy
• 5.Inflammation
• 6.Better Sleep
• 7.Mental Clarity
• 8.Exercise Recovery

Functional nutrition can increase nutrients that might be lacking in your everyday diet. For example, leafy greens are a great source of B vitamins, also called folate (vitamin B9). A 2022 study demonstrated the potential for vitamin B9 to help reduce migraine symptoms, especially when combined with other B vitamins. One way to get more folate in whole-food form is to increase the amount of greens in your diet, such as kale, chard, or spinach, by juicing, blending, and more. You can easily add greens and other specific foods to your juices and blends to help you achieve your wellness goals.

TAMING
SEASONAL
ALLERGIES

RECIPE: Allergy Ease

Like other types of allergies, spring allergies develop when the body’s immune system overreacts to something in the environment, typically when certain plants begin to pollinate, according to the American College of Allergy, Asthma & Immunology.

Spring blooms mark the beginning of itchy, eye-watering, congested symptoms for many of us. In fact, almost 1 in 3 U.S. adults and more than 1 in 4 U.S. children report having seasonal allergies. Scientists have also tracked the pollen season for the past 30 years, finding that pollen counts have increased during that time.

KEY NUTRIENT: Quercetin

Thankfully, fruits and vegetables can offer relief. More specifically, quercetin, a bioflavonoid you may have seen sold on its own as a dietary supplement, can also be found in many plant-based foods. Research suggests it acts as a natural antihistamine to help reduce the symptoms of seasonal allergies. Quercetin is known for its antioxidant activity in radical scavenging and anti-allergic properties characterized by stimulating immune response, increasing antiviral activity, inhibiting histamine release, and more.

Foods high in quercetin include kale, cherry tomatoes, broccoli, blueberries, and apples. One important note: quercetin is often found in the skins of foods like tomatoes and apples, so don’t peel them when juicing or blending.

Along with these foods, stinging nettle is considered one of the best herbs to help relieve seasonal allergies. In vitro studies show it has the ability to stabilize mast cells, which helps block histamine receptors and stops immune cells from releasing inflammatory molecules that trigger allergic reaction symptoms. Try it in tea or as a tincture from an herbal shop.

RELIEVING
HEADACHES

An ache, a throb, or a dull feeling in your head is usually a sign that a headache is about to strike. These pains come on for several reasons such as stress, overindulging in alcohol, hormonal shifts, a bad night of sleep, dehydration, and more. Understanding what triggers headaches can help you avoid them, along with understanding which nutrients can offer relief.

The most common types of headaches are: migraines, tension-type headaches, and cluster headaches. The pain and discomfort these headaches cause can impact work productivity and interpersonal relationships. What you consume (or eliminate) can be a first response for headache management.

KEY NUTRIENT: Magnesium

Magnesium is a mineral that plays a role in blood pressure regulation, muscle and nerve function, protein synthesis, and more. Prioritizing magnesium-rich foods is a great way to help support your body’s ability to keep headaches at bay. Studies have determined that many people who experience migraines have low brain magnesium levels, according to the American Migraine Foundation. Magnesium glycinate is commonly used as a supplement to help prevent migraines, usually at a dose of 400-600 mg per day. High magnesium fruits and vegetables include:

Raw cacao powder, which can easily be added to smoothies and bowls, is another great source of magnesium. Think about combining magnesium-rich foods like banana, spinach, avocado, and almond milk with raw cacao for even more magnesium power.

RECIPE: Cacao Cherry Smoothie

ENHANCING
IMMUNITY

Immunity is unique to each person. Some people catch every cold going around, while others can go a whole season without a sniffle. Regardless of your personal immune response, everyone can benefit from consuming a well-balanced diet full of colorful plants that provide essential nutrients to support peak immune function.

Another great strategy to avoid getting sick and keep your energy up is to slow down. Both sleep and stress can cause your immune system to go into high gear, so prioritizing rest, making sure you sleep well, and practicing stress-relieving activities like yoga and mindfulness can help.

KEY NUTRIENT: Vitamin C

Studies suggest that taking vitamin C supplements when an infection is present can help reduce symptoms and help speed recovery, but most people don’t need to continually supplement. Many foods are naturally full of vitamin C.

You might think of oranges and other citrus fruits when you want more vitamin C, yet other foods are surprisingly packed with this vitamin like mangoes, bell peppers, strawberries, broccoli, and leafy greens. You can easily add any of these delicious ingredients to your favorite juice or smoothie.

RECIPE: Vitamin C Green

BOOSTING
ENERGY

When an energy slump hits, it can be hard to focus or find motivation to do your best work. Energy is essential to fuel every part of your day from making breakfast to sweating after work in your favorite exercise class. In fact, your body is burning calories even when you aren’t moving around. Your basal metabolic rate or BMR, is the energy needed to maintain basic bodily functions at rest.

Many different foods and drinks provide energy to your body (thank your metabolism for that), but they do not all deliver long-lasting vigor. Complex carbohydrates provide both fiber and starch that can fuel you for longer, as opposed to quick-acting simple sugars that might give you a rush and then a crash. Fruits like apples and pears and vegetables like sweet potatoes and kale offer those complex carbs. When these foods are paired with healthy fats and protein, you will feel satiated and ready to take on your daily tasks.

KEY NUTRIENT: Electrolytes

Hydration is a key component to feeling energized, as it helps all your organs work more efficiently. Your body needs more than water. Electrolytes are essential minerals such as sodium, potassium, magnesium, phosphorus, and chloride, which help the body hydrate. Fatigue can hit when you are dehydrated because it creates an electrolyte imbalance. But you don’t need a special powder to re-fuel. Many plant-based foods are rich in electrolytes such as bananas, beets, spinach, and other leafy greens. Fresh juices and smoothies are a great way to hydrate with fluids that are naturally rich in electrolytes.

RECIPE: Energize Milk

COOLING CHRONIC
INFLAMMATION

Inflammation is a natural response of the immune system when your muscles feel sore or when you have a swollen throat from sickness. These symptoms are short-term responses to injuries and infections. Chronic inflammation can lead to more serious, ongoing health issues from joint pain to digestive issues to conditions like heart disease and diabetes.

Close to 60 percent of U.S. adults eat a diet that promotes inflammation, raising the risk of these kinds of chronic diseases, according to research. The two driving factors for these choices are a lack of health education about diet and the ability to access and eat healthy foods, which can be inhibited by affordability of healthier foods, time to prepare healthy foods, and other resources.

KEY NUTRIENT: Curcumin

Fruits and vegetables offer a range of nutrients and compounds that offer potent anti-inflammatory benefits. Examples of foods that contain anti-inflammatory compounds include pineapples, berries, beets, turmeric, and ginger.

Curcumin, in particular, is a powerful compound found in turmeric that has been used for centuries in traditional medicine. Known for its potent anti-inflammatory properties, curcumin helps reduce inflammation, offering a natural way to support your body’s healing processes. This golden root works by blocking certain molecules that trigger inflammatory responses.

RECIPE: Iced Turmeric Latte

IMPROVING
SLEEP QUALITY

Good sleep is an essential part of your health, as it supports cell repair and renewal, helps the brain process information, and even contributes to moods and stress levels. But up to 70 million people in the U.S. have a sleep disorder that disrupts their ability to fall asleep or the quality of their nighttime rest. Adults need about 7 to 9 hours of sleep per night.

Adopting better sleep habits can help. Try avoiding electronic devices for at least an hour before bedtime, making sure your bedroom is a dark, cool space, and getting regular exercise can all contribute to better quality sleep.

KEY NUTRIENT: Melatonin

Eating foods high in melatonin can also help improve your sleep. This natural hormone regulates your sleep-wake cycle, helping you fall asleep faster and enjoy deeper zzzz’s. Consuming more melatonin-rich foods is a nutritious way to increase your melatonin intake and support your sleep. Foods like goji berries, tart cherries, and pistachios are naturally full of melatonin and can be incorporated into a nighttime drink like pistachio milk or a “sleepy girl” mocktail.

RECIPE: Restful Sleep Smoothie

MENTAL CLARITY

Are you easily distracted? Have trouble focusing or wish you could be more productive? You are not alone. Research suggests that most people spend almost 47 percent of their time thinking about something else. While it might be easy to blame our digital devices or social media, many factors contribute to our mental clarity from internal distractions like stress or hunger to external distractions like background noise or email notifications.

Working to minimize distractions takes time and patience, along with a good nutrition plan.

KEY NUTRIENT: Flavonoids

Many foods contain nutrients that can help enhance cognitive function and increase alertness, while also supporting long-term brain health. For example, blueberries are rich in antioxidants called flavonoids, which contain powerful neuroprotective properties and support communication between neurons. Scientists believe flavonoids work to protect your brain by lowering inflammation and safeguarding your vascular system. Population studies suggest that higher blueberry consumption has been associated with a slower rate of cognitive decline.

Other great brain foods for focus include dark chocolate, green tea, carrots, walnuts, and chia seeds.

RECIPE: Blueberry Green Tea Spritzer

REPLENISHING
AFTER EXERCISE

Workouts help boost your energy, lift your mood, and build strength and stamina. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity weekly. You can easily achieve that in just 30 minutes a day, five days a week.

But it’s important to know that strenuous exercise can trigger oxidative stress, which leads to inflammation and muscle soreness. To stay active with less discomfort, consider adding some nitrate-rich foods.

KEY NUTRIENT: Nitrates

Beets can be a great addition to your pre- or post-workout drinks. They contain nitrate, a compound known for its anti-inflammatory properties that can help with recovery after an intense workout. Nitrate has also been linked to other health benefits such as blood pressure reduction, improved vascular function, and modulation of inflammatory processes and immune cell function.

If you struggle with the taste of beets, consider pairing them with other colorful, antioxidant-rich foods like carrots, berries, or cherries.

RECIPE: Berry Beet Juice

Community Spotlight

The Happy Pear

Identical twins Dave and Steve founded The Happy Pear in 2003 to inspire healthier, happier living. What began as a passion for plant-based food and wellness has grown into a movement helping people eat more veg around the world.

Q: What was the moment that inspired you to take the leap to open your business?

A:It wasn’t a single “aha” moment—it was more of a slow-burning realization. After college, in 2001 we travelled the world separately—Steve was in Canada snowboarding, I (Dave) was in South Africa trying to become a golf pro—and we both independently had awakenings around food, health, and how incredible we felt eating more plants. When we came home, we didn’t want to work for someone else or follow the conventional path. We just wanted to create something positive, fun, and purpose-driven—so we opened a little fruit and veg shop in our hometown of Greystones. That was the start of The Happy Pear. It was about building community and helping people feel better through simple, delicious plant-based food.

Q: Your mission has remained consistent: helping people get healthier and happier. How do you maintain that clarity of purpose in your own lives?

A:We come back to it daily. We’ve always believed that food, health, and joy are deeply interconnected. We swim in the sea every morning at sunrise, eat a whole plant-based diet, haven’t drank alcohol for over 20 years, and try to live as intentionally as we can. We’re also dads to three kids each, so we’re constantly reminded why health and happiness matter—not just for us, but for the next generation. When you see people’s lives transform through small changes—better energy, less stress, improved health—it reignites that purpose over and over again.

Q: After more than two decades of growth, what still excites you about getting up and going to work each morning?

A:Honestly, we are as excited today as the day we started and we would say it’s the people and purpose. Whether it’s our team, our community, or someone we meet who tells us a recipe or course changed their life—it keeps it all fresh. We also love trying new things. Whether it’s creating a fermented nettle soda, developing new plant-based products, or filming creative delicious recipe videos, it never gets boring. In terms of purpose, our purpose of helping people eat more whole plants is more relevant today than ever and we really believe that food is the keystone opportunity for human and environmental regeneration.

Q: With the growing interest in functional beverages, what plant-based ingredients do you find are most overlooked yet offer significant health benefits?

A:We love local ‘weeds’! They are free and packed with nutrition. Nettles, cleavers, chickweed - three of our local Irish weeds are absolute powerhouses! Nettles are loaded with minerals and perfect for spring detoxes. Cleavers are great for the lymphatic system. Chickweed is high in vitamin C and beautifully cooling. We also love seaweed for its iodine and mineral content. Functional doesn’t have to mean exotic—often the most overlooked plants are growing right under our feet.

Q: Can you walk us through how you might approach creating a functional drink for a specific health concern, such as seasonal allergies or inflammation?

A:A: We start by asking: what does the body need to deal with this challenge? For allergies, you might want something anti-inflammatory, high in vitamin C, and soothing for the immune system—and of course it needs to taste good too! So we’d look at combining ingredients like pineapple (bromelain is a natural anti-inflammatory), turmeric, ginger, lemon, and maybe nettle for its histamine-regulating properties. Then we’d balance the flavor—maybe add apple for sweetness and mint to cool. We’d test it, taste it, tweak it. And if we want to level it up—fermentation adds a probiotic boost to help modulate the immune response over time.

Q: What’s your go-to recipe for a natural energy drink that provides sustained vitality throughout the day?

A:Our go-to is what we call our Natural Gatorade—a vibrant, electrolyte-rich juice we developed while training for our 130km ultra-adventure run along the Wicklow Way last September. We needed something to sustain us over two intense days of trail running through the wild terrain of County Wicklow—and this blend became our ultimate energy elixir.

It’s a mix of beetroot, orange, lemon, apple, spinach, ginger, turmeric, chia seeds, tart cherry juice, and a splash of coconut water. The beetroot supports stamina and oxygen flow, the citrus and coconut water replenish electrolytes, the turmeric and cherry juice fight inflammation, and the chia seeds provide steady-release hydration and energy. It’s not just for endurance events—this juice is amazing as a daily vitality booster, especially when that mid-afternoon slump hits. It’s energizing, anti-inflammatory, and super hydrating—plus, it tastes unreal. We make it in the Nama J2 which handles everything with ease, even the leafy greens and fibrous beets.

Q: Are there any functional ingredients or lifestyle habits you recommend for promoting quality sleep?

A:Totally. One of our favorite wind-down rituals is having a warming evening drink—either a turmeric latte or a calming cacao in oat milk. The cacao might surprise people, but when it’s raw (and used in a small amount), it’s packed with magnesium and can be very grounding and soothing—especially when combined with creamy oat milk (which we make in our Nama M1 Milk Maker), a pinch of cinnamon, and a teaspoon of maple syrup. It becomes more about the ritual of slowing down than any single ingredient.

Turmeric milk is another winner—turmeric is naturally anti-inflammatory and when combined with black pepper, ginger, and a touch of sweetness, it makes for a beautiful calming evening drink. Outside of food, getting morning light, limiting screen time after sunset, and having a consistent evening routine (even just a walk after dinner) really help us sleep more deeply and wake up feeling more refreshed. Sleep isn’t just about what happens at night—it starts with how you live your whole day.