{"id":27674,"date":"2023-06-22T08:00:09","date_gmt":"2023-06-22T07:00:09","guid":{"rendered":"https:\/\/research.reading.ac.uk\/research-blog\/?p=27674"},"modified":"2023-06-26T09:48:25","modified_gmt":"2023-06-26T08:48:25","slug":"flavanols-are-linked-to-better-memory-and-heart-health-heres-what-foods-you-can-eat-to-get-these-benefits","status":"publish","type":"post","link":"https:\/\/research.reading.ac.uk\/research-blog\/2023\/06\/22\/flavanols-are-linked-to-better-memory-and-heart-health-heres-what-foods-you-can-eat-to-get-these-benefits\/","title":{"rendered":"Flavanols are linked to better memory and heart health \u2013 here\u2019s what foods you can eat to get these benefits"},"content":{"rendered":"

[vc_row][vc_column][vc_column_text]There are plenty of good reasons to make sure you\u2019re eating enough fruit and vegetables each day. Not only do fruit and vegetables contain many of the important vitamins and minerals our body needs to function at its best, they also keep our gut healthy and may even help maintain a healthy weight.[\/vc_column_text][vc_single_image image=”27675″ img_size=”full”][vc_column_text]But some plant foods may be more beneficial for health than others, thanks to a group of compounds called flavanols.<\/p>\n

For instance,\u00a0a recent study<\/a>\u00a0I helped conduct showed that people who eat a diet high in flavanol-rich foods may have better memory compared to those who have a low intake. A previous study also found that people with a low intake of flavanols were at\u00a0higher risk of heart disease<\/a>. Overall, there\u2019s convincing evidence that\u00a0consuming enough flavanols<\/a>\u00a0has health benefits.<\/p>\n

But while research shows that flavanols have many health benefits, it\u2019s important for consumers to know that not all flavanol-rich foods contain the same amount of flavanols \u2013 meaning some may be more beneficial to health than others.<\/p>\n

Plant compounds<\/h2>\n

Flavanols are a group of compounds that are found in many plants \u2013 including apples, berries, plums and even beverages such as tea.<\/p>\n

There are\u00a0two main groups of flavanols<\/a>, with many different subgroups. Each plant will contain different combinations of flavanols, as well. These compounds each have different structures and different effects on the body. That means that not all flavanols are created equal.<\/p>\n

For example, a portion of blueberries and a cup of tea may contain the same amount of total flavanols \u2013 but they are made up of completely different types of flavanols, which may have completely different health effects.<\/p>\n

So in order to investigate the health effects of flavanols, it\u2019s therefore important to use a source which includes a wide range of different types. This is why flavanols extracted from cocoa are an ideal model, as they contain the\u00a0two main types of flavanols<\/a>. It also allows researchers to calculate which other foods are likely to have benefits based on how similar the compounds they contain are to cocoa flavanols.<\/p>\n

Since foods such as cocoa, berries and tea contain a combination of many types of flavanols, it\u2019s currently not clear which individual compounds generate health benefits. But some research has linked the specific flavanol epicatechin with\u00a0better vascular function<\/a>. Cocoa and tea both contain epicatechin.<\/p>\n

Many different types<\/h2>\n

Another thing to know is that even if a food contains flavanols, it may contain lower amounts compared to others.<\/p>\n

To better understand how flavanol intake affects health, a few years ago we developed a test that uses urine to\u00a0measure flavanol intake<\/a>. The test is based on the way the human body processes flavanols and tells us whether someone has eaten large amounts, small amounts or no flavanols at all.<\/p>\n

Using this test, we were able to show that people with high flavanol intake\u00a0had lower blood pressure<\/a>\u00a0and\u00a0better memory<\/a>\u00a0than those with lower intake.<\/p>\n

When we developed the urine test, we also investigated how it is affected by\u00a0different types of flavanols and foods<\/a>. This allowed us to estimate what amount of different flavanol-rich foods a person needs to consume to achieve approximately 500mg of flavanols per day \u2013 similar to the amount used in studies, which has been shown to have clinical benefit.[\/vc_column_text][vc_single_image image=”27676″ img_size=”full”][vc_column_text]<\/p>\n

Number of servings needed from different flavanol-containing foods to obtain 500 mg per day. Gunter Kuhnle, Author provided.<\/h5>\n

[\/vc_column_text][vc_column_text]According to our research, only two-and-a-half cups of green tea are needed daily to get the recommended 500mg of flavanols. Just under a cup of millet (sorghum grain) can also provide you with the recommended daily amount.<\/p>\n

But if you were to try and get your flavanols from one type of fruit and vegetable, our research shows you\u2019d need to consume large amounts of each to achieve the recommended amount. For example, you\u2019d need to consume nearly 15 cups of raspberries alone to get 500mg of flavanols.<\/p>\n

As such, the best way to get enough flavanols daily is by consuming a combination of different fruits and vegetables. For example two apples, a portion of pecan nuts and a large portion of strawberries can achieve the 500mg target \u2013 or a salad made with millet and fava beans.<\/p>\n

It\u2019s also important to note that while the flavanols used in many studies were extracted from cocoa, unfortunately chocolate (even dark chocolate) is a very\u00a0poor source of flavanols<\/a>\u00a0\u2013 despite what\u00a0some headlines might claim<\/a>. This is because these flavanols are\u00a0lost during processing<\/a>.<\/p>\n

Although there\u2019s still much we don\u2019t know about flavanols \u2013 such as why they have the effect they do on so many aspects of our health \u2013 it\u2019s clear from the research we do have that they are very likely beneficial to both memory and heart health.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

Gunter Kuhnle<\/a> is\u00a0<\/span>Professor of Nutrition and Food Science at the University of Reading. This article is republished from The Conversation<\/a> under a Creative Commons licence.[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"

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