A diet high in fruits and vegetables has consistently shown to be associated with lower incidence and mortality from various degenerative diseases such as cardiovascular disease, cancer, immune dysfunction.
Fruits and vegetables are rich in vitamins, minerals, and phytochemicals including with health promoting properties. One class of phytochemicals, the flavonoids, are the largest of all the different phytochemicals in nature with more than 5,000 different types.
Flavonoids are found in all kinds of different plants including tea, fruits, vegetables, and herbs.
A study published in the Journal of Nutrition by scientists from Michigan State University evaluated data collected by the USDA to determine the average daily consumption of flavonoids in the U.S. adult population.
Here is what the study found:
- The average daily intake of flavonoids for U.S. adults was 190 mg/day
The sources of flavonoids were from the following sources:
- Tea (157 milligrams)
- Citrus Fruit Juices (8 milligrams)
- Citrus Fruits (3 milligrams)
Certain regions of the world consume more fruits, vegetables, and/or tea on a daily basis.
If we take that a step further in China, Japan, and South Korea it would be common practice to consume 3-4 cups of green tea per day. This means each day they could be getting anywhere from 450 to 700 mg of flavonoids each day from tea alone.
After 1 year this could add up to as much as 255,500 milligrams of flavonoids. Now take that amount consumed over 1 year, 5 years, 20 years or more. Should we be surprised that population studies have shown tea consumption is associated with lower risk of chronic diseases over a lifetime?
Let’s get back to the results of the study; the average daily consumption of US adults was 190 mg of flavonoids per day. To put the amount of 190 mg of flavonoids into perspective this amount could easily fit into ½ of a dietary supplement capsule or by drinking 1 cup of green tea each day.
Increasing your daily intake of flavonoids is relatively easy. Here are a few foods that contain flavonoids.
Foods rich in flavonoids include:
- Berries – Blueberries, blackberries, raspberries, strawberries
- Citrus Fruits – Oranges as well as other citrus fruits including lemon and lime
- Vegetables – green onions, tomatoes, peppers (especially red peppers)
- Herbs – Dill, thyme, rosemary, sage
- Beverages – Tea, fruit and vegetable juices
The Journal of Nutrition. 2007 May; Volume 137 (Issue 5): Pages 1244-52.
His research on plant medicine has led to more than 45 publications and abstracts.This research has been presented at international meetings in the USA, France, Turkey, Peru, Israel, Austria, and Italy.
Categories: Antioxidant, Plant Medicine
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