Diets Rich In Flavonoids
Diets rich in flavonoids have an antioxidant property that can be beneficial to health. These nutrients are concentrated in fruits and vegetables.
On a daily basis, at the cellular level, multiple oxidation processes take place that end with the appearance of free radicals. If the genesis of this metabolic waste is not controlled, cellular aging is accelerated.
Oxidation is linked to an increased risk of degenerative diseases, so ensuring the supply of antioxidants through diet neutralizes the negative effect. Diets rich in flavonoids help fulfill this function and we will show you what they consist of.
Red fruits are rich in flavonoids
A recent study published in the journal Oxidative Medicine and Cellular Longevity, linked the regular consumption of blueberries with a lower state of general inflammation. This property is due to the presence of flavonoids in its composition.
Specifically, anthocyanins are useful nutrients when it comes to combating oxidative stress and reducing the formation of free radicals. However, a too high intake of blueberries would be necessary to benefit from this effect. For this reason, it is essential to combine these foods with others from the plant kingdom, such as cherries.
The juice of these fruits, also rich in anthocyanins, manages to reduce the markers associated with inflammation, while inducing improvements in the lipid profile. This is stated by a research published in the Nutrients magazine in 2019 .
Diets rich in flavonoids are based on vegetables
Other foods that contain flavonoids in their composition are vegetables. It is necessary to include them regularly in the diet, as they provide micronutrients and fiber, essential for the proper performance of the body.
Within this group of products, broccoli is the one with the highest presence of flavonoids in its composition, as stated in a study published in the journal Molecules . The habitual consumption of this food is associated with a lower state of systemic inflammation.
It can also be helpful in reducing the severity of lung infections. For more than a decade, research in this regard has shown that asthmatics improve their symptoms and the intensity of acute attacks with consumption.
Spices and flavonoids
Culinary spices must be included in diets that claim to be rich in flavonoids. These ingredients have a multitude of phytochemical compounds that serve beneficial functions for the body.
Among them , turmeric stands out for its antioxidant and anti-inflammatory capacity. The compound responsible for its properties is curcumin.
According to research carried out in 2019, large doses of this substance could be an effective adjuvant treatment in chronic diseases, even as a support for chemotherapies. In any case, more studies and a clinical application protocol are necessary to standardize it.
Another substance that must be present in a diet rich in flavonoids is coffee. For some time, the consumption of this drink has been discouraged due to its caffeine content.
It was suspected that a regular supply of this alkaloid could be harmful in the long term. However, it has been shown to be safe on health in limited quantities. In addition, regular coffee consumption is associated with longer life expectancy, as stated in an article published in the European Journal of Epidemiology.
Fruits and vegetables to make diets rich in flavonoids
Diets rich in flavonoids should be prominent in vegetables. These foods contain micronutrients that guarantee good health in the medium and long term. In addition, they modulate oxidation and systemic inflammation levels.
This diet cannot be based on sporadic additions. You need to include these foods regularly. Using spices for the preparation of meals is also an effective strategy to increase the antioxidant character. Especially in people with intense physical activity, the intake of these ingredients is differential in terms of recovery.
Finally, it should be noted that the consumption of coffee and tea completes the contribution of flavonoids. They are associated with a lower risk of mortality from all causes and a prolongation of life expectancy.
