How to Add Phenolic Acids to Your Diet
Eat lots of fruit., Incorporate different vegetables., Consume whole grains., Boost intake with nuts and seeds., Drink beverages high in phenolic acid., Use daily supplements.
Step-by-Step Guide
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Step 1: Eat lots of fruit.
One of the richest sources of phenolic acid is fruit.
Phenolic acid is present in different fruits such as pears, grapes, and berries.
Adding a variety to your diet can ensure that you increase your daily phenolic acid intake.
Products manufactured from these fruits, such as juice or wine, also contain phenolic acid.
Fruits high in phenolic acid include:
Grapes Pears Apples Cherries Berries such as blueberries and raspberries PlumsCitrus fruits such as oranges and lemons Kiwis Mangoes -
Step 2: Incorporate different vegetables.
Like fruits, vegetables also contain a high amount of phenolic acid.
Get a wide array of vegetables every day and even at each meal if you can.Some vegetables high in phenolic acids include:
Onions, white and red Black and green olivesGlobe artichoke heads Red and green chicory Spinach Shallots Broccoli Asparagus Potato , Another great plant source of phenolic acid is whole grains.
An optimal way to get them is baking with flour made from them.
However, even eating a bowl of rice or oats can also increase the amount of phenolic acid you’re getting.
Whole grains and whole grain flours high in phenolic acids include:
Wheat Rice Corn Oats Refined maize flourRye , Sprinkling these on your foods can also add more phenolic acid to your diet.
Nuts and seeds high in phenolic acids include:
Flaxseed and flaxseed meal Hazelnut Pecans Soy flour Chestnut , Beverages made from plant sources can also help boost your daily phenolic acid intake.
Having a sensible amount of the following beverages can further your efforts to get more phenolic acid:
Red wine Tea Coffee Hot chocolate made from cocoa, The best way to add phenolic acids to your diet is through foods and beverages high in them.
You can also try a supplement high in phenolic acids for a further boost.
Phenolic acid supplements often come as grape seed or green tea extract or are marketed as antioxidants.
Avoid using these in place of a proper diet high in phenolic acids because they may not have the same benefit as food sources.Follow your doctor’s or packaging instructions for proper dosage.
The FDA does not regulate supplements for content, purity, labeling, or claims. It's best to use supplements with a third party verifier like USP (US Pharmacopeia). -
Step 3: Consume whole grains.
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Step 4: Boost intake with nuts and seeds.
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Step 5: Drink beverages high in phenolic acid.
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Step 6: Use daily supplements.
Detailed Guide
One of the richest sources of phenolic acid is fruit.
Phenolic acid is present in different fruits such as pears, grapes, and berries.
Adding a variety to your diet can ensure that you increase your daily phenolic acid intake.
Products manufactured from these fruits, such as juice or wine, also contain phenolic acid.
Fruits high in phenolic acid include:
Grapes Pears Apples Cherries Berries such as blueberries and raspberries PlumsCitrus fruits such as oranges and lemons Kiwis Mangoes
Like fruits, vegetables also contain a high amount of phenolic acid.
Get a wide array of vegetables every day and even at each meal if you can.Some vegetables high in phenolic acids include:
Onions, white and red Black and green olivesGlobe artichoke heads Red and green chicory Spinach Shallots Broccoli Asparagus Potato , Another great plant source of phenolic acid is whole grains.
An optimal way to get them is baking with flour made from them.
However, even eating a bowl of rice or oats can also increase the amount of phenolic acid you’re getting.
Whole grains and whole grain flours high in phenolic acids include:
Wheat Rice Corn Oats Refined maize flourRye , Sprinkling these on your foods can also add more phenolic acid to your diet.
Nuts and seeds high in phenolic acids include:
Flaxseed and flaxseed meal Hazelnut Pecans Soy flour Chestnut , Beverages made from plant sources can also help boost your daily phenolic acid intake.
Having a sensible amount of the following beverages can further your efforts to get more phenolic acid:
Red wine Tea Coffee Hot chocolate made from cocoa, The best way to add phenolic acids to your diet is through foods and beverages high in them.
You can also try a supplement high in phenolic acids for a further boost.
Phenolic acid supplements often come as grape seed or green tea extract or are marketed as antioxidants.
Avoid using these in place of a proper diet high in phenolic acids because they may not have the same benefit as food sources.Follow your doctor’s or packaging instructions for proper dosage.
The FDA does not regulate supplements for content, purity, labeling, or claims. It's best to use supplements with a third party verifier like USP (US Pharmacopeia).
About the Author
Anthony Roberts
Professional writer focused on creating easy-to-follow hobbies tutorials.
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