From Flaxseed to Dark Chocolate: Tips for Incorporating Polyphenols into Your Daily Routine
Are you looking to improve your health and add some variety to your daily routine? Look no further than polyphenols. Polyphenols are plant compounds that have been shown to have numerous health benefits, including reducing inflammation, improving cardiovascular health, and potentially even preventing certain types of cancer. Here are some easy tips for incorporating polyphenols into your daily routine:
Start with Flaxseed
Flaxseed is an excellent source of polyphenols, with lignans being the most abundant type. Lignans have been shown to have anti-cancer properties, making flaxseed a great addition to your daily routine. Add flaxseed oil to your salad dressings, sprinkle ground flaxseed on your oatmeal, or use flaxseed meal as a substitute for breadcrumbs in recipes.
Sip on Green Tea
Green tea is well-known for its polyphenol content, particularly catechins. Catechins have been found to reduce the risk of several chronic diseases, including cardiovascular disease and diabetes. Brew a cup of green tea in the morning or sip on it throughout the day to reap the benefits.
Snack on Berries
Berries are a sweet and delicious way to incorporate polyphenols into your diet. Blueberries, strawberries, raspberries, and blackberries are all excellent sources of polyphenols, particularly anthocyanins. Anthocyanins are a type of polyphenol that have been found to improve brain function and reduce inflammation. Add them to your morning yogurt or oatmeal, or eat them as a snack throughout the day.
Indulge in Dark Chocolate
Yes, you read that right. Dark chocolate is actually a great source of polyphenols, particularly flavanols. Flavanols have been found to improve brain function and blood flow, making them an excellent addition to your daily routine. Aim for at least 70% cocoa content in your chocolate to ensure you're getting the most flavanols.
Cook with Herbs and Spices
Herbs and spices are an easy way to add flavor to your meals while also incorporating polyphenols. Some popular choices include oregano, basil, thyme, rosemary, turmeric, cinnamon, and ginger. These spices not only add flavor but also have anti-inflammatory properties and can help lower blood sugar levels.
Incorporating polyphenols into your daily routine doesn't have to be difficult or time-consuming. With these simple tips, you can improve your health and add some variety to your diet.