What do all of these wonderful foods have in common? 1-They are all colorful due to the plant pigments known as flavonoids. There are several types of flavonoids, and different foods vary in the types of flavonoids that they contain. For example, red and purple berries and grapes contain anthocyanidins; yellow onions and kale contain flavonols. No matter the type, flavonoids are an exciting area of nutritional research. The high content of flavonoids in fruit- and vegetable-rich diets contribute to the health benefits associated with plant-based diets.
Just a few facts:
Regulation of cell processes. Flavonoids
can regulate cell growth, proliferation, and death by controlling the
biochemical events that lead to changes in the expression of specific genes.
Through this action, flavonoids may inhibit the productions of proteins
associated with chronic diseases.
Cardiovascular benefits. Flavonoid-containing foods have
been shown to increase the production of nitric oxide by endothelial cells in
blood vessel walls. Nitric oxide promotes the vasodilation (relaxation) of
arteries; it also decreases the stickiness of platelets, one of the first steps
in clot formation. Both of these effects are desirable in the treatment and prevention of coronary artery disease.
Cancer prevention. High dietary intakes of some flavonoids have been
found to be inversely related to the risk of certain cancers. It is believed
that the flavonoids act by inhibiting the proliferation and promoting the death
(apoptosis) of cancer cells.
Neurodegenerative disease prevention. Flavonoids
also possess antioxidant, metal-chelating, and anti-inflammatory properties
that make them potential protectors against neurodegenerative diseases like
Parkinson's and Alzheimer's. Anti-aging.
Flavonoids have also been associated with improved cognitive performance
and decreased age-related cognitive decline. So fill your plate with colorful fruits and vegetables: They
look good, taste good, and they're good for you!
Mary Beth McCue RD, LDN, CDN - Integrative Nutrition Consultant
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