The specific selection of fruits and vegetables has a more profound impact on heart health than their overall quantity. Scientists have determined that fewer than one in five individuals consume adequate amounts of flavonoids daily – substances proven to reduce the risk of death from cardiovascular diseases. This was reported on June 8th by Medical Xpress.
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Flavonoids are a group of bioactive compounds found in various plants; their connection to cardioprotective effects has been studied for several years. Previously, within the framework of the largest clinical trial, the COSMOS study, it was established that a daily intake of 500 mg of these compounds significantly lowers the risk of death from heart disease.
The new work is the first to utilize biomarker measurements to assess actual flavonoid consumption in the general population and identifies a significant gap between recommendations and actual dietary habits.
The study included over 30,000 participants from the UK and USA, whose diets were tracked through biomarker analysis. It was found that only about one in five people receive the recommended 500 mg of flavonoids per day, even among those adhering to the “five portions a day” guideline. The highest concentrations of these compounds are found in plums (approximately 450 mg per 500 g), cranberries (300 mg per 250 g), blackberries (250 mg per 200 g), and green tea (200 mg per 250 ml cup). To achieve the desired effect, it is sufficient to include several of these products in your daily diet.
“Flavonoids can substantially reduce the risk of death from cardiovascular diseases, but only with adequate consumption. Most people believe that regular consumption of fruits and vegetables ensures this. However, the study showed that the specific choice of foods is more important than the total quantity. A handful of blackberries, a whole apple, or a cup of green tea with lunch can truly alter the amount of beneficial compounds absorbed by the body,” stated the lead author of the study, Dr. Javier Ottaviani.
Professor Gunter Kunle from the University of Reading pointed out that the principle of five portions remains valid, but it’s time to consider which specific five. According to him, different fruits and vegetables provide fundamentally different sets of nutrients, and as scientific knowledge accumulates, dietary recommendations are becoming more specific.
In the May 20th issue of Medical Xpress, mathematicians from the University of Waterloo (Canada) modeled how vitamin C influences chemical reactions in the digestive system related to the development of oncological diseases. The study indicated that the presence of vitamin C in the diet can reduce the formation of potentially carcinogenic compounds.
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