In studies on animals and on isolated cell types, the above expectations seem to be fully met,
with flavonoid intake improving detoxification, oxidative stress, unwanted inflammation, and initiation of cells into pre-cancerous states.
Not exact matches
In over 34,000 post-menopausal women,
intake of
flavonoid - rich foods such as bran, apples, pears, grapefruit, strawberries, red wine and chocolate was associated
with a lower risk of heart disease and all - cause deaths.
Earlier research of the
flavonoids» positive effects, especially anthocyanidins, are restricted to very small studies in older individuals or animal models, but have revealed that cognitive function is improved
with greater
intake of foods
with these compounds.
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Intake of
flavonoid - rich wine, tea, and chocolate by elderly men and women is associated
with better cognitive test performance.
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So we would expect high
flavonoid intake from whole natural foods to accompany diets high in dietary fiber, and we just do not see toxicity risks being associated
with this type of dietary
intake.
Risk of dietary deficiency for
flavonoids is basically synonymous
with low dietary
intake of whole, natural foods, and in particular, low
intake of vegetables and fruits.
However, in larger scale studies on humans and risk of human cancers, greater
intake of
flavonoids has not been consistently associated
with decreased risk of cancer.
By far your best way to ensure ample
flavonoid intake is to maximize your
intake of whole natural foods, including fresh, brightly colored vegetables and fruits whose
flavonoid pigments provide them
with their vibrant colors.
When coupled
with other
flavonoid - rich foods — including nuts, seeds, beans, legumes, and whole grains — your
flavonoid intake is likely to far surpass the current U.S. average level of approximately 250 - 275 milligrams, and may in fact get closer to a level of approaching 1 gram (1,000 milligrams).
«This study raises the possibility that dietary
flavonoid intake is associated
with better cognitive evolution,» wrote lead author Luc Letenneur in the American Journal of Epidemiology.
Eating apples, especially
with the skin, not only increases your fiber
intake but provides vitamin C and
flavonoids, a disease - fighting antioxidant.
For example, a study in over 98,000 people found those
with the highest
intake of
flavonoids had 18 % fewer deaths from heart - related issues, compared to those
with the lowest
intake (10).
Data from the USDA
flavonoid databases matched
with a 24 - h dietary recall indicate that anthocyanidin
intakes were inversely associated
with serum CRP concentration (86).