A recent study reveals thatthe quality of the fruits, vegetables, and beverages we consume may be more important than the number of daily servings.
It has been shown that a cup of green tea may provide more health benefits than an apple, thanks to its higher content of "flavanol" compounds, which are linked to heart protection and overall health promotion.
The researchers explained that flavanols are natural plant compounds that possess antioxidant and anti-inflammatory properties and contribute to reducing the risk of heart disease, but their quantities vary greatly between types of fruits and vegetables.
The study, which tracked the dietary patterns of over 30,000 participants in the UK and the US using biomarker measurements, found that less than 20% of participants consumed the recommended daily amount of flavanols, which is more than 500 mg per day. The results also showed that many who adhere to the UK's National Health Service (NHS) recommendation of five portions of fruit and vegetables a day still do not obtain enough of these compounds.
Researchers compiled a list of the top 10 food sources rich in flavanols. Green tea came in fourth place, ahead of apples, strawberries, and blueberries, with one cup (250 ml) containing about 200 mg of flavanols, while 150 grams of blueberries contain only about 80 mg.
Professor Gunter Kuhnle said that the recommendation to eat five portions of fruit and vegetables a day is still correct, but the choice of these portions is just as important as their number, because their flavanol content varies from one type to another.
The researchers pointed out that previous studies have linked the consumption of green tea with a reduced risk of several diseases, including some types of cancer, cardiovascular diseases, and neurological, respiratory and metabolic disorders. Therefore, they advise including it in a healthy and balanced diet, taking care to avoid consuming it in the evening hours because it contains caffeine, which may affect the quality of sleep for some people.
The top 10 food sources of flavanols, according to the study:
Plums (500 grams): about 450 mg.
Cranberries (250 grams): about 300 mg.
Blackberries (200 grams): about 250 mg.
Green tea (250 ml): about 200 mg.
Beans (80 grams): about 140 mg.
Cherries (400 grams): about 130 mg.
Apples with their peel (200 grams): about 110 mg.
Strawberries (200 grams): about 90 mg.
Blueberries (150 grams): about 80 mg.
Pinto beans (
40 grams dry): about 70 mg.
