More and more scientific research shows how lifestyle, in particular the consumption of certain foods, helps the body to live better and longer. Among the super nutrients that ensure well-being, longevity and health are flavonoids, antioxidant substances which, as shown by several studies, are excellent allies. Placed in a balanced, complete and varied diet, they protect cells and tissues and help stay away from ailments and diseases that can affect the heart, vascular system, brain and liver.
According to the results of a Danish study reported by the website of the Airc foundation, those who regularly consume moderate amounts of these compounds have an even lower risk of dying from cancer. With the help of Valentina Galiazzo, a nutrition biologist specialized in clinical biochemistry, let’s see in detail why the health diet is based on flavonoids and how to stock them up at the table.
WHAT ARE FLAVONOIDS
“Flavonoids are natural compounds belonging to the polyphenol family, a group of powerful antioxidants found mostly in plants, particularly in fruits and vegetables, but also in legumes and in their derivatives such as the soy, in dark chocolate and in tis»Says nutritionist Valentina Galiazzo. “They can be of different types and each contributes to the good health of the organism in different ways. All, however, thanks to their excellent antioxidant action counteract premature aging of cells and tissues. In particular, they inhibit the harmful action of free radicals ». It is to include the foods that are richest in it in a varied, complete and balanced diet a great strategy to stay not only healthy, but also fit. And flavonoids they help to stay away from overweight and obesity, two risk factors for the onset of diseases and disorders. “These substances are able to counteract oxidative stress. In fact, they favor the elimination of excess toxins and toxic substances such as heavy metals that we can assume by eating ».
WHAT BENEFITS THEY HAVE
«The flavonoids have excellent anti-inflammatory action useful for example to counteract the action of allergens and other irritants »says the nutritionist. They are also excellent allies for heart and arterial health. “Several studies have shown that regular consumption of these substances is able to reduce the risk of suffering from cardiovascular diseases, which according to the WHO (World Health Organization) are the leading cause of death in Italy and in the world ». But the benefits are also others. «In some studies it has been observed that consuming foods that are particularly rich in it helps to counteract the onset of type 2 diabetes“. Finally, flavonoids are friends of brain health. “They protect the cells of the nervous system and cognitive functions including memory, reducing the risk of undergoing cognitive decline and neurodegenerative diseases ».
HOW TO BUY IT EVERY DAY AT THE TABLE
The general rule of thumb to ensure optimal amounts of flavonoids is choose different colored vegetables and fruit for each meal of the day. «I vegetables of yellow-orange color like carrots, citrus fruits and squash, they are rich in flavones and flavonones, flavonoids that have anti-inflammatory and protective properties for heart health. Those blue-purple and those rossi they contain high quantities of anthocyanins, which help to reduce the levels of “bad” LDL cholesterol in the blood and to counteract oxidative stress ». THE legumes, the soy and its derivatives, i oil seeds, the berries and the crucifere as broccoli contain instead phytoestrogens, in particular isoflavones, lignans and cumestans. “It’s about flavonoids which are excellent allies in women’s health because they are similar to estrogen, the female hormones. Several studies have shown that introducing them regularly in the diet for example it can help to counteract hormonal imbalances and reduce the typical symptoms of menopause like hot flashes ».
Would you like to know more? In the gallery you will find the list of foods that are richest in flavonoids.
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