When it comes to boosting your health, it’s easy to get overwhelmed by all the trends and fads. But what if you could rely on nutrients that are backed by science? Here’s a look at some evidence-based supernutrients you can incorporate into your diet today for proven benefits.
Dietary fibre: the unsung hero
One of the simplest and consistently proven supernutrients is dietary fibre. According to the World Health Organisation, adults should aim to consume at least 25g per day—and for good reason!
- Insoluble fibre (e.g., from wheat bran) serves as fuel for your microbiome. When broken down, it produces butyrate, which supplies 70-80% of nutrients to your large intestine.
- Soluble fibre (e.g., from legumes and fruits) helps regulate blood glucose and cholesterol levels.
The science is clear: there’s a direct, linear relationship between fibre consumption and significant health benefits, including:
- Lower blood pressure and cholesterol.
- Reduced risks of colorectal cancer, stroke, heart disease, and type 2 diabetes.
Extra virgin olive oil: the gold star
When it comes to oils, extra virgin olive oil is still the reigning champion. Packed with polyphenols, a potent antioxidant, it’s perfect for general use and cooking.
- While cooking can reduce polyphenol levels, enough remains intact to deliver benefits, as long as you avoid the “smoking point.”
Flaxseed Oil: A teaspoon a day
Just a teaspoon of flaxseed oil with your meals can make a difference. High in omega-3 polyunsaturated fatty acids, it can:
- Lower LDL cholesterol.
- Help reduce blood pressure.
Incorporating these simple, evidence-backed supernutrients into your daily routine doesn’t require drastic changes. Focus on fibre, embrace extra virgin olive oil, and add a teaspoon of flaxseed oil to your meals to enjoy a healthier, more resilient body.
Start small, stay consistent, and let these supernutrients work their magic!
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