Start your day with these flavonoid-rich Indian breakfasts
What's the story
Flavonoids are powerful plant compounds associated with a range of health benefits, from improved vascular health to reduced inflammation.
By incorporating flavonoid-rich foods into your breakfast, you can kickstart your day on a positive and healthy note.
This article delves into some Indian breakfast options that are not only tasty but also rich in these beneficial compounds.
Berries
Berries in your morning porridge
Adding a handful of berries (strawberries, blueberries, or blackberries) to your morning porridge can supercharge it with flavonoids.
Berries are packed with flavonoids, especially anthocyanins, which are powerful antioxidants and have strong anti-inflammatory effects.
A bowl of oatmeal or millet porridge topped with a sprinkle of mixed berries makes for a delicious, nutritious, and satisfying start to the day.
Spices
Spice up your smoothies
Adding a sprinkle of spices like turmeric and cinnamon to your morning smoothies can supercharge your flavonoid intake.
Turmeric, thanks to curcumin, packs a powerful anti-inflammatory and antioxidant punch. Cinnamon supplies catechins and procyanidins.
A simple smoothie with a banana, handful of spinach, almond milk, a teaspoon of turmeric, and a dash of cinnamon is not only refreshing but also a great way to support vascular health.
Tea
Green tea infusion
A cup of green tea in the morning is a great way to kick-start your day with a boost of flavonoids.
Green tea is packed with powerful catechins, particularly epigallocatechin gallate (EGCG), which have been proven to enhance blood flow and reduce cholesterol levels.
Including a cup of green tea with your breakfast not only ensures a bonus serving of flavonoids but also contributes to your morning hydration.
Pancakes
Savory vegetable pancakes
Savory vegetable pancakes made from chickpea flour can be a great way to add some variety to your breakfast routine.
Chickpeas are a good source of quercetin and kaempferol—two types of flavonoids that have been shown to have anti-inflammatory effects.
Plus, by adding veggies like spinach or bell peppers, you'll be getting even more vitamins, minerals, and fiber in your breakfast.
Citrus
Citrus fruits on the side
Including citrus fruits such as oranges or grapefruits in your breakfast significantly increases your flavonoid intake, specifically hesperidin and naringenin.
These compounds have been associated with reduced blood pressure and enhanced endothelial function.
A fresh orange or grapefruit accompanying your meal not only provides a burst of flavor but also a substantial nutrient boost to start your day.