A study reveals that a simple nutritional mixture
may be your protective shield for better health
A recent study indicates that diversifying sources of flavonoids in
the daily diet may be key to enjoying better health and longer life.
These powerful plant compounds :
which are found naturally in many foods and drinks, such as tea, berries, apples
and dark chocolate show a tangible protective effect against many chronic diseases.
The study :
- which included an analysis of data from more than 124,000 adults
- (40 years and over) in the United Kingdom
- revealed remarkable results
as it was found that people who were keen to eat a wide variety of foods rich in
flavonoids had a 16% reduced risk of premature death.Their chances of developing
cardiovascular disease and type 2 diabetes decreased by about 10%.
These benefits
were not only related to the amount of flavonoids consumed
but also to the diversity of their sources.
The results showed that all types of tea (green and black) were the main source of
flavonoids among the participants, as two-thirds of them used to drink it regularly.
But the researchers noted that the greatest health gains were for those
who combined tea consumption with eating other sources such as fruits
(especially apples, oranges, and grapes)
berries, and dark chocolate with high levels of cocoa.
One of the study's authors
Professor Aidan Cassidy from Queen's University Belfast, explained that
"the diversity of flavonoid sources enhances their various protective effects in
the body.
Some of these compounds act as powerful antioxidants, while others have anti
inflammatory properties, or the ability to improve blood vessel function.
When these effects come together, the maximum benefit is achieved.
The researchers indicate that
the ideal proposed amount is about 500 mg per day of flavonoids
equivalent to two cups of tea. But they stress that the real key lies in diversity.
Participants who ate up to 19 different types of foods rich in these compounds
daily recorded the best results, with a significant reduction in the risk of
diseases such as diabetes, cancer, and neurodegenerative diseases.
Eating fruits
- and vegetables of different colors is the easiest way to ensure
- a wide variety of flavonoids," said Dr.Tilmann Kuhn of
- the Medical University of Vienna.
Each color in nature represents a unique combination of these beneficial
compounds. Therefore, experts advise making daily dishes more diverse
by adding berries to breakfast, choosing dark chocolate as a healthy dessert
and eating whole fruits instead of juices, while making sure to drink tea regularly.
Although
the study does not prove a direct causal relationship
the strength of the evidence it provides strongly supports current dietary guidelines
that recommend diversifying sources of fruits and vegetables. It also opens
the door to further research to understand the precise mechanisms
by which these plant compounds work to protect our health.