Recent research indicates that not all five-a-day meals are created equal, with only a small percentage of individuals obtaining sufficient micronutrients from their fruit and vegetable intake.
According to the study, conducted by scientists at Harvard Medical School and the University of Reading, the diets of participants in the UK and US were analyzed for their flavanol intake—compounds with antioxidant and anti-inflammatory properties found in plants.
Flavanols are crucial dietary components as they “have beneficial effects on vascular function and blood vessel health” and can reduce cardiovascular mortality, explains Professor Gunter Kuhnle from the University of Reading.
Despite their importance, the study found that many individuals failed to reach the recommended levels of flavanols. Researchers monitored flavanol levels through urine biomarkers, tracking the diets of over 30,000 participants.
Optimal flavanol intake is between 400-600 mg per day, yet fewer than one in five participants achieved this level, even among those who consumed five servings of fruits and vegetables daily.
Researchers emphasize that the key factor is which types of fruits and vegetables you consume, rather than simply aiming for five servings a day.
So, which fruits and vegetables should be prioritized for their flavanol content?
Fruits high in flavanols include plums, which contain around 450mg of flavanols per 500g punnet, cranberries at approximately 300mg per 250g punnet, and blackberries, which have about 250mg per 200g of punnet.
You can also reference the Phenol Explorer and the USDA database for more information on flavanol levels in various foods. However, it’s essential to note that different apple varieties may contain varying amounts of flavanols.
It’s vital to make conscious choices and consume a diverse range of fruits and vegetables. “Pairing green tea with blackberries or having a whole apple can significantly impact your flavanol intake,” suggests Dr. Javier Ottaviani, the lead author of the study at the University of California, Davis.
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Source: www.sciencefocus.com
