Consuming a variety of fruits, vegetables, and other plants is crucial for maintaining good health. While we have long known that these foods are rich in vitamins and minerals, recent research has shed light on the importance of plant compounds such as polyphenols.
Polyphenols, including flavonoids, are abundant in colorful plants like berries, apples, oranges, and grapes. These compounds have been associated with improved blood sugar control, a reduced risk of developing type 2 diabetes, lower risk of heart disease, and other health benefits.
A new study published in Nature Food delves into the impact of flavonoids on health. Flavonoids are a type of polyphenol found in teas, berries, nuts, pulses, and wines. There are different subcategories of flavonoids, each with its own unique benefits.
Researchers have found that flavonoids have antioxidant and anti-inflammatory effects, which can have a positive impact on various chronic conditions. The study suggests that consuming a diverse range of flavonoids, rather than just focusing on the total amount, may offer greater health benefits.
The study involved 124,805 generally healthy participants aged 40–69. The researchers found that a greater diversity of flavonoid intake was linked to a lower risk of all-cause mortality and a reduced incidence of chronic diseases such as diabetes, heart disease, cancer, respiratory disease, and neurodegenerative disease.
To ensure a good intake of flavonoids, it is important to include a variety of whole foods in your diet. Some excellent sources of flavonoids include berries, apples, citrus fruits, cocoa, dark chocolate, green and black tea, red wine (in moderation), onions, kale, spinach, broccoli, celery, parsley, soybeans, and soy products.
In summary, consuming a diverse range of flavonoids through a plant-based diet can help protect against a wide range of chronic diseases. Aim for plant diversity and eat the rainbow to ensure you are getting a variety of flavonoids in your diet. Remember, it’s the overall diversity of plants in your diet that matters most for optimal health.
