Those who adhere to the recommendation of "five portions of fruit and vegetables a day" often do not reach the amount of flavanols associated with a significantly lower risk of cardiovascular diseases. This is shown by a large study from the University of Reading and international partners.
Flavanols are plant-based active compounds found in certain fruits and vegetables, as well as in green tea. Previous studies, including the large COSMOS study, had shown that a daily intake of about 500 milligrams of flavanols can significantly reduce the risk of dying from cardiovascular diseases.
In the current analysis of over 30,000 participants from Great Britain and the USA, however, fewer than one in five people reached this amount – even among those who regularly ate five portions of fruit and vegetables. Intake depends heavily on the specific food choices.
Particularly rich in flavanols are:
- Plums (approx. 450 mg per 500 g)
- Cranberries (approx. 300 mg per 250 g)
- Blackberries (approx. 250 mg per 200 g)
- Green tea (approx. 200 mg per cup)
- Broad beans and cherries
"It's not just about how much fruit and vegetables you eat, but above all about which types you choose," explained Dr. Javier Ottaviani, one of the study authors. The researchers recommend deliberately integrating flavanol-rich foods into the diet.
The study was published in the journal Food & Function.
