Admittedly, for many people an artichoke will never be able to replace a steak when it comes to enjoyment. Nevertheless, the benefits of plant-based food cannot be wiped off your plate.
In particular, the plant substances flavonols, which belong to the group of flavonoids, are real health boosters. Studies have shown that they protect blood vessel function, regulate blood pressure and reduce inflammation in the body. They also reduce the risk of cardiovascular disease and cancer by eliminating cancer-causing substances and preventing tumor cells from growing and spreading.
Plant substances flavonols protect against cancer and cardiovascular diseases
Now another large-scale survey published in the journal Nature has come to the conclusion that a diet rich in flavonols can also reduce mortality rates. To this end, researchers from Anhui Medical University in Hefei, China, examined the connection between the consumption of flavonols and overall mortality rates and disease-related mortality among adults in the USA.
The scientists led by Zhiqiang Zong used data from the National Health and Nutrition Examination Survey. The study participants reported what food and drinks they had consumed on two non-consecutive days. Individuals who did not consume flavonols were excluded from the study. The final sample size was 11,679 people, who were on average 47 years old and took part in the study for 7.8 years.
The researchers then determined the flavonol content of each food with the help of the USDA Nutrient Data Laboratory. Based on this, they estimated the daily flavonol consumption of the study participants. According to the “Zentrum der Gesundheit” portal, 500 milligrams of flavonoids per day, which includes flavonols, is recommended.
Study shows: Consumption of flavonols can also reduce overall mortality
The result: If the test subjects consumed high amounts of flavonols, it decreased
Cancer-related mortality by 55 percent. Mortality from cardiovascular diseases by 33 percent. Mortality from other causes by 36 percent.
A certain flavonol, myricetin, also had a special effect. According to the study, high myricetin consumption could
Reduce mortality from Alzheimer’s disease by as much as 66 percent.
However, the scientists were unable to find a direct connection between the consumption of flavonols and the reduction in diabetes-related mortality. In addition, they found that flavonol intake had a greater protective effect against all-cause mortality in people over 40 years of age than in younger people.
Flavonol intake of the test subjects is based on estimates
However, the study has some limitations. The information on the subjects’ daily flavonol consumption is based solely on estimates. “It is somewhat challenging to assess flavonoid intake using 24-hour records rather than using food frequency questionnaires, which would provide somewhat more robust data on typical eating behavior,” says Thomas M. Holland, a physician at the Institute for Healthy Aging from Rush University (USA), in conversation with “Medical News”.
Nevertheless, Holland, who was not involved in the study, emphasizes that this method also provides adequate data. “Most importantly, the data again shows that eating nutrient-dense foods as part of a healthier diet is associated with a lower risk of some of the worst diseases plaguing the world,” he said.
How can we incorporate flavonols into our diet?
The only question is: How can we best incorporate flavonols into our diet? Holland generally recommends changing your diet, for example to the Mediterranean or green Mediterranean diet. “These diets are one of the best ways to maintain cognitive health while reducing the risks of Alzheimer’s disease, all-cause mortality, cancer and cardiovascular disease, as they contain high levels of flavonoids,” says the expert.
However, if you find it difficult to change your entire eating habits, you can integrate lots of flavonols into your diet with just a few tricks. According to a study by Australia’s Edith Cowan University, we can already meet the recommended intake of 500 milligrams of flavonoids
a cup of tea an apple an orange 100 grams of blueberries and 100 grams of broccoli reach or even exceed.
Lead author Nicola Bondonno emphasizes that it is important to absorb plant substances from different foods.
These foods contain flavonols
According to the Center for Health and Medical News, foods that are rich in flavonols generally include:
Berry: blackcurrants, blackberries, raspberries, blueberries, cranberries
Fruit: Citrus fruits such as oranges, grapefruits, lemons, as well as apples, grapes and cherries
Vegetables: Kale, red onions, peppers, watercress, arugula, parsley, radish, red cabbage, artichokes, celery
legumes: Chickpeas, soybeans
Herbs: Petersilie, Oregano, Dill
Tee: black tea, green tea
Chocolate: Cocoa, bitter chocolate
(Pseudo) grains: Buckwheat, quinoa