Experts
advise eating more fresh
fruits and vegetables to
maximize the health benefits
of this natural antioxidant.
Ever wonder
why that daily apple is so
good for you?
Scientists
did, too, and what they’ve
found is that apples aren’t
just packed with essential
fiber and vitamins; they’re
also rich in flavonoids that
can cut your risk of death
due to heart problems.
We have known
about these for a long time,
but more recently, research
has helped us understand how
these substances in plants
can benefit our health.
They have antioxidant
properties that are believed
to protect against free
radical formation. Free
radicals are molecules that
damage cell membranes and
cause defects in our DNA.
Flavonoids,
along with plant sterols and
sulfur-containing compounds,
are classes of
micronutrients found in
fruits and vegetables.
Research is finding that
they seem to reduce the risk
of fatty deposits in artery
walls, a condition known as
atherosclerosis.
Consider, for
instance, a study in the
March issue of the American
Journal of Clinical
Nutrition that found women
who eat a diet containing
foods rich in flavonoids had
a decreased risk of death
from coronary heart disease
(CHD) and cardiovascular
disease (CVD).
More
specifically, the study’s
authors reported that eating
apples and pears and
drinking red wine are
associated with lower CHD
and CVD deaths, while
grapefruit consumption was
linked to lowered CHD death.
Conflicting evidence
However, not
all studies have reached the
same conclusion. Scientists
reported in December’s issue
of Free Radical Biology and
Medicine that recent studies
found that very low
concentrations of flavonoids
exist in the blood after
people eat foods high in
flavonoids. They also point
out that fruits and
vegetables also contain many
macro-and microntrients that
might contribute to the
food’s antioxidant
benefits. They conclude
that the antioxidant
benefits that come from
eating flavonoid-rich foods
are likely the consequence
of increased uric acid
levels, and not necessarily
the result of flavonoids
themselves.
The American
Heart Association wants to
see more studies on
flavonoids and other plant
chemicals (also known as
photochemicals) to determine
not only the true benefits
of flavonoids and other
known micronutrients, but
also whether other
unrecognized plant
components can reduce the
risk of cardiovascular
disease. The organization
also wants to see a
nutritional database that
includes better information
on micronutrients so
consumers have a clearer
sense of just how much
flavonoids are in their
favorite foods.
Still worth eating
Despite the
conflicting finds from those
two recent reports and the
need for more research, most
research still points to the
benefits of eating foods
high in flavonoids.
It’s always
difficult to study how the
foods we eat affect our
bodies, but enough research
has pointed to these same
foods that are high in
flavonoids as being
beneficial to our health in
a variety of ways. Thus, it
seems wise to aim to include
them in our eating plan.
Besides the
foods high in flavonoids are
highly nutritious for many
other reasons, making them
healthy choices all around.
The large majority of
studies show that eating
more of these foods can
benefit our health, even if
only to take the place of
other foods which may not be
good for us.
There are no
specific guidelines that say
how much flavonoids you
should get in your daily
diet, but the USDA
recommends two cups of fruit
and two and a half cups of
vegetables daily (or nine
servings total). Considering
most Americans don’t heed
those recommendations. You
should start there to help
guarantee you’re getting
enough nutrients-including
flavonoids in your diet.
Don’t overdo it
But be
careful not to get too much
of a good thing. It may be
tempting to reach for a pill
in drug store that contains
flavonoids, but a high
concentration of one
particular type of flavonoid
may do more harm than good.
Too much
soy, which also contains
flavonoids, can be
problematic for some women.
Some agencies such as the
American Institute for
Cancer Research, advise
women who have had
hormone-dependent breast
cancer to limit themselves
to a few servings of soy
foods per week and to avoid
soy supplements because of
the possibility that soy can
promote a recurrence of
cancer. It’s best to talk
to your doctor about your
soy intake. And be sure to
discuss your diet with your
doctor if you are taking
chemotherapy medications.
In the end,
it’s best to aim for a
well-balanced diet that
includes plenty of fruits
and vegetables. Foods
contain a greater variety of
these good-for-you chemicals
(than supplements), as well
as vitamins, minerals and
fiber. Plus you are less
likely to get too much from
goods if you choose a
variety and aim for balance.
Foods Filled
with Flavonoids:
Onions, Kale,
Broccoli, Citrus fruits,
Berries, Apples, Soy, Tea,
Red Wine, Grapes, Tomatoes
What you can
do:
Substitute fruits and
vegetables for
less nutritional
items in your diet: Exchange
strawberries for ice cream
or cut up carrot sticks and
celery instead of potato
chips.
Try a
cup of almond or rice milk
in your cereal or to make
cocoa.
Snack
on nuts and sweet potato
chips.
Have a
glass of lemonade using real
maple syrup to sweeten it.
Add
variety to your diet. Pick
up some pomegranates or
blood oranges instead of
your average apples. Choose
colorful fruits and
vegetables, which tend to
have the most flavonoids…
Remember……We
are what we
eat…..Relax…..Enjoy the
journey
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