Flavonoid-rich diet protects against cancer, heart disease

Consuming flavonoid-rich items such as apples and tea protects against cancer and heart disease, particularly for smokers and heavy drinkers, suggests a recent research.

Researchers analysed data from Danish diet, cancer and health cohort that assessed the diets of 53,048 Danes over 23 years.

According to the study, researchers found that people who habitually consumed moderate to high amounts of foods rich in flavonoids, compounds found in plant-based foods and drinks, were less likely to die from cancer or heart disease.

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Lead researcher said while the study found a lower risk of death in those who ate flavonoid-rich foods, the protective effect appeared to be strongest for those at high risk of chronic diseases due to cigarette smoking and those who drank more than 2 standard alcoholic drinks a day.

These findings are important as they highlight the potential to prevent cancer and heart disease by encouraging the consumption of flavonoid-rich foods, particularly in people at high risk of these chronic diseases. But it's also  important to note that flavonoid consumption does not counteract all of the increased risk of death caused by smoking and high alcohol consumption. By far the best thing to do for your health is to quit smoking and cut down on alcohol, the Dr. said.

We know these kinds of lifestyle changes can be very challenging. So, encouraging flavonoid consumption might be a novel way to alleviate the increased risk, while also encouraging people to quit smoking and reduce their alcohol intake, she added.

It is important to consume a variety of different flavonoid compounds in different-plant based food and drink. This is easily achievable through the diet- 1 cup of tea, 1 apple, 1 orange, 100 gm of blueberries and 100 gm of broccoli would provide a wide range of flavonoid compounds and over 500 mg of total flavonoids.

The Dr. said while the research had established an association between flavonoid consumption and lower risk of death, the exact nature of the protective effect was unclear but likely to be multifaceted.

Alcohol consumption and smoking both increase inflammation and damage blood vessels, which can increase the risk of a range of disease. Flavonoids have been shown to be anti-inflammatory and improve blood vessel function, which may explain why they're associated with a lower risk of death from heart disease and cancer, she said.

The Dr. said that the next step for the research was to look more closely at which types of heart disease, cancers were most protected by flavonoids.