Nutrition Quarterly Series 3, Volume 1

CACAO FUNCTIONAL FOODS • Cacao is rich in polyphenols, which have significant health benefits, including reduced inflammation and improved cholesterol levels. • Cacao is rich in flavanols, which lower blood pressure by improving nitric oxide levels and blood vessel function. • Cacao can improve blood flow and reduce cholesterol. Eating up to one serving of chocolate per day may reduce your risk of heart attack, heart failure and stroke. Sources: https://www.healthline.com/nutrition/mint-benefits Timing meals properly may yield better workouts. A Rule to Live By During cold and flu season, make sure to pay extra careful attention to what you put into your body immediately following workouts. Your body is like a sponge in the first 30-45 minutes following a workout. To get the most phytonutrients during this time period, you can consume a liquid meal. Post-workout recovery shakes can do just the trick! A great option is to recharge with a green veggie shake, loaded with plenty of nutrient- dense calories and phytonutrients. Fruit-based shakes can also be a great choice, as your body needs the natural glucose and fructose sugars to properly recover. Nutrients like these are most easily absorbed in the form of a liquid meal. Timing is everything, so make every calorie count during this post-workout recovery time! The phytonutrients will absorb quickly and help you maintain good health, which is now more important than ever! There are many immune-boosting foods all around us that can help keep us healthy. Some examples of these include: • tomatoes • citrus fruits • broccoli • blueberries • spinach Not only are these foods great for your immune system, your body will love the nutrients, too! PHYTOnutrients – WHAT ARE THEY? Phytonutrients are chemical compounds produced by plants. These tend to be concentrated in colorful parts of the plant. When vegetables and fruits are brightly colored, they pack powerful agents that deliver immune enhancing agents. This helps your body maintain balance and fight disease. Vitamins and minerals don’t work to their full potential when they are by themselves in the body, but when they are accompanied by broad spectrum phytonutrients, the body utilizes them more effectively. For best health, eat a large variety of brightly colored fruits and veggies – the deeper the color, the more nutrient-dense the phytonutrient. Immune-Boosting Foods Nutri-Facts| EAT WELL! 16 Nutrition Quarterly · Series 3 – Volume 1 Nutrition Quarterly · Series 3 – Volume 1 17