There are many reasons why you should make sure you eat enough fruits and vegetables each day. Not only are fruits and vegetables packed with important vitamins and minerals that our bodies need to function at their best, they also help keep our gut healthy and maintain a healthy weight. It might help.
But some plant foods may be more beneficial to your health than others, thanks to a group of compounds called flavanols.
for example, Recent research I collaborated with a study showing that people who eat more flavanol-rich foods may have better memory than those who eat less. Previous studies have shown that people with low intakes of flavanols high risk of heart disease. Overall, we have compelling evidence that: Get enough flavanols It has health benefits.
However, while studies have shown that flavanols have many health benefits, consumers are reminded that not all flavanol-rich foods contain the same amount of flavanols. is important to know. This means that some foods may be more beneficial to your health than others.
plant compounds
Flavanols are a group of compounds found in many plants, including apples, berries, plums, and even beverages such as tea.
there is Two main groups of flavanols, which has many different subgroups. Each plant also contains different combinations of flavanols. Each of these compounds has a different structure and different effects on the body. That said, not all flavanols are created equal.
For example, some blueberries and a cup of tea may contain the same amount of total flavanols, but they are composed of completely different types of flavanols and may have very different health effects. There is a nature.
Therefore, to investigate the health effects of flavanols, it is important to use sources containing a wide variety of flavanols. This is why flavanols extracted from cocoa are the ideal model. Two Main Types of Flavanols. Researchers can also calculate which other foods might benefit based on how similar the compounds in them are to cocoa flavanols.
Foods such as cocoa, berries, and tea contain many combinations of flavanols, so it is currently unclear which individual compounds produce health benefits.However, some studies have found that certain flavanols epicatechin and better vascular function. Cocoa and tea contain epicatechin.
many kinds
Another thing to know is that even when foods contain flavanols, they may contain less than others.
Several years ago we developed a test using urine to better understand how flavanol intake affects health. Measuring flavanol intake. This test is based on how the human body processes flavanols and can tell you if you’ve consumed too much flavanol, too little flavanol, or not at all.
Using this test, people with a high intake of flavanols: had low blood pressure and have better memory than those with low intakes.
When developing a urine test, we also investigated whether it would be affected by: Different types of flavanols and foods. This allowed us to estimate how much flavanol-rich food a person would need to consume to achieve approximately 500 mg flavanols per day. This is similar to the amount used in studies that have shown clinical benefit.
Amount required from a variety of flavanol-containing foods to obtain 500 mg per day. Gunther Kuhnle, Provided by the author
According to our research, you only need 2.5 cups of green tea daily to get the recommended 500mg of flavanols. Just under a cup of millet (sorghum grains) is enough to meet your recommended daily intake.
However, when trying to get flavanols from one type of fruit or vegetable, our research shows that you need to consume large amounts of each to achieve recommended amounts. For example, to get 500mg of flavanols, you would need about 15 cups of raspberries alone.
Therefore, the best way to get enough flavanols each day is through a combination of different fruits and vegetables. For example, 2 apples, 1 pecan, and most strawberries will help you reach your 500mg goal. Alternatively, a salad made with millet and fava beans will help you achieve your goals.
It’s also important to note that the flavanols used in many studies are derived from cocoa, but unfortunately chocolate (even dark chocolate) is highly toxic. Poor source of flavanols – Nevertheless Some headlines might argue that. Because these flavanols are lost during processing.
While there’s still a lot we don’t know about flavanols, including why they affect so many aspects of our health, the likely benefits of flavanols for both memory and heart health are It’s clear from our research.
Gunther KuhnleProfessor of Nutrition and Food Science, University of Reading
This article is reprinted from conversation Under Creative Commons License.read Original work.
