Pricey Physician: What are flavonoids? Hastily, they’re within the information, and it feels like when you get sufficient of them, you’ll have regular blood stress. Are you able to get them in common meals?
A. Flavonoids are undoubtedly having a second, and never for the primary time. Two new research be a part of a bigger physique of current analysis that associates flavonoids with a variety of well being advantages. They exhibit anti-inflammatory, antiviral and anti-tumor properties, which have been related to a lowered threat of sure persistent illnesses, together with most cancers, heart problems and neurodegenerative issues.
As you will have observed, one of many two newer research hyperlinks the consumption of flavonoid-rich meals to improved blood stress. The outcomes of a separate research tie the vitamins to a decrease incidence of cognitive decline in older adults. It’s necessary to notice that these are observational research. That implies that, whereas the info factors to sure conclusions, the methodology isn’t in a position to show trigger and impact.
Let’s begin with flavonoids themselves. They’re chemical compounds that, along with giving vegatables and fruits their vivid colours, are instantly concerned within the growth and development of vegetation. They’re additionally known as phytonutrients. These are chemical compounds that vegetation produce that, whereas typically useful to people, are usually not important to take care of life. The first dietary sources of flavonoids are fruits, greens, some herbs, tea, wine and darkish chocolate. Citrus fruits, blueberries, blackberries, cherries, purple cabbage, kale, onions, apples, pears, peppers, oregano and parsley are wonderful sources.
Flavonoids, that are damaged down by the trillions of microbes that reside in our intestine, are subdivided into six teams. These are based mostly on their chemical construction. Every subgroup affords distinctive well being advantages, which makes it necessary to eat from a large and various vary of contemporary fruit and greens.
Within the research that you simply heard about, which was printed in Hypertension, a journal of the American Coronary heart Affiliation, researchers in Northern Eire analyzed one 12 months of well being and dietary knowledge from 900 research individuals. In addition they sequenced the genetic composition of the micro organism of their guts. They discovered that consuming meals wealthy in flavonoids influenced the composition of the intestine microbiome in a manner that was useful to blood stress. The impact seemed to be particularly pronounced in individuals who ate at the very least 1 1/2 servings per day of meals wealthy within the subcategory of flavonoids related to blue- and red-colored meals, similar to blueberries, blackberries and purple grapes.
Within the different research, which seems on-line within the journal Neurology, researchers at Harvard College analyzed 20 years of well being and dietary knowledge collected from 100,000 ladies and men. They discovered that individuals who ate a food regimen plentiful in flavonoids lowered their threat of cognitive decline by as a lot as 20%. On this research, scientists stated they think that the antioxidant properties of flavonoids have a protecting impact on the blood provide to the mind.
There’s no particular suggestion for the amount of flavonoids somebody ought to eat every day. As an alternative, the takeaway right here is to make a big selection of contemporary fruits, greens and leafy greens a centerpiece of your food regimen.
Eve Glazier, M.D., MBA, is an internist and affiliate professor of medication at UCLA Well being. Elizabeth Ko, M.D., is an internist and assistant professor of medication at UCLA Well being.
