Dietary supplements are food products taken to supplement our daily diet with additional vitamins, minerals, herbs or other essential nutrients. These dietary supplements come in pill, powder or liquid forms.
Talk with your health care professional about taking supplements. They can help determine whether or not they’re necessary and monitor your intake to make sure it doesn’t go beyond what’s necessary.
Dark Chocolate
Dark chocolate provides your body with antioxidants, flavanols and essential nutrients. Studies have demonstrated its ability to improve insulin resistance and decrease blood glucose levels – potentially reducing risk for prediabetes and type 2 diabetes. Furthermore, eating dark chocolate boosts microbiota by increasing good bacteria like lactobacillus and bifidobacterium while simultaneously decreasing harmful ones like Clostridia.
Dark chocolate also boasts anti-inflammatory properties and may promote brain health, according to one June 2018 study. Consuming dark chocolate improved contrast sensitivity and visual acuity among healthy subjects.
For maximum benefits from chocolate, select varieties with high cocoa content. Keep in mind that too much chocolate may contain excessive fat, sugar and calories – be mindful when snacking! For best results, opt for fair trade certified varieties, which ensure their production included fair wages and no child labor practices. Also keep an eye out for chocolate that contains high amounts of oxalates which could contribute to kidney stone formation.
Oatmeal
Oats provide a hearty serving of whole grains to meet your daily fiber, protein, vitamin and mineral targets. One cup of cooked oats offers 150 calories with 4g dietary fiber and 6g protein; plus it also provides iron, thiamin manganese phosphorus zinc!
Oatmeal’s insoluble fiber helps prevent constipation and support gut health by feeding good bacteria in your digestive system, according to Oregon State University. Furthermore, prebiotic oligosaccharides found in oatmeal may reduce inflammatory markers while improving digestion – another benefit noted by Mayo Clinic.
Oatmeal contains beta-glucan, which has been proven to lower both cholesterol levels and blood sugar. Furthermore, its ability to slow absorption of glucose after meals helps regulate insulin and prevent diabetes; while also providing benefits in terms of high triglycerides. Oats also contain phenolic compounds known as avenanthramides that have been linked with reduced risk of coronary heart disease and improved immune function.
Fatty Fish
Fatty fish is an integral component of any heart-healthy diet. Rich in omega-3 fatty acids, fish consumption has been proven to lower triglycerides, slow the progression of atherosclerosis and reduce inflammation in the body.
Fish is a nutritious source of protein and low in saturated fat compared to most meat products, which has been associated with lower risks of cardiovascular disease. Regular consumption has also been shown to significantly reduce this risk.
Omega-3 fatty acids can be found in oily fish like salmon, trout, anchovies, sardines, mackerel and herring; however, dietary supplements with EPA and DHA could also provide essential benefits.
Adults should consume two servings of fish each week. When selecting fish for consumption, be mindful to choose species low in mercury and polychlorinated biphenyls (PCBs). Options to consider are shellfish, shrimp, catfish flounder and crab. While our bodies can convert some unsaturated fats to EPA and DHA on its own, obtaining these essential fatty acids from food sources is most reliable.
Black Tea
Black tea is one of the world’s most beloved functional beverages, boasting high levels of caffeine. Studies have revealed that its polyphenols – such as aflavins and thearubigins – may reduce oxidative stress by blocking free radicals which damage cells and increase risk for chronic diseases.
Black and green teas both provide antioxidant benefits, with black tea’s flavanoids and thearubigins more potency than those present in green tea. Consuming three to five cups of high quality black tea per day may help lower blood pressure, decrease risk for diabetes and prevent stroke.
Studies conducted in 2022 concluded that people who consumed black tea regularly were less at risk of ischemic stroke, which occurs when blood vessels that provide oxygen and nourishment to the brain become blocked or burst. Drinking black tea also has been shown to reduce risks related to heart disease, kidney stones and atherosclerosis as well as improve iron absorption.
