The Benefits of Eating Colorful Fruits and Vegetables
Research from multiple large studies shows that flavonoids in colorful fruits and vegetables lower blood pressure, reduce cancer and cardiovascular risk, and support gut immunity.
Colorful fruits and vegetables rich in flavonoids
The Benefits of Eating Colorful Fruits and Vegetables
Did you know that people who eat plenty of colorful vegetables and fruits rich in flavonoids have a lower likelihood of experiencing early onset heart disease or cancer?
From a young age, we're always reminded to eat more vegetables, though perhaps not specifically to eat colorful ones. Research has shown that colored vegetables have many benefits, including the finding that people who eat plenty of colorful fruits and vegetables tend to have better blood pressure. Plant compounds called flavonoids are abundant in colorful vegetables and fruits, and they promote the development of healthy gut microbes. These microscopic inhabitants of the digestive tract are responsible for breaking down flavonoids in the food we eat, and the metabolites they produce have cardioprotective effects in our bodies.
Flavonoids and Blood Pressure
A study of more than 900 adults in northern Germany (ncbi.nlm.nih.gov/pubmed/34420369) found that those who consumed the most flavonoid-rich foods such as berries, apples, pears, and red wine had the greatest gut microbiota diversity and lower systolic blood pressure. This high-flavonoid diet accounted for roughly 15% of the blood pressure-lowering benefit.
Flavonoids and Longevity
Another study also supports the benefits of a diet rich in vegetables, fruits, and berries. Scientists followed more than 56,000 Danish adults for 23 years (nature.com) and found that those whose diets contained the most flavonoids from colorful vegetables had better health. These individuals had a 15% lower likelihood of suffering cardiovascular complications. In addition, their cancer risk was 20% lower and their likelihood of dying during the study was 17% lower. Researchers found that people achieved maximum benefit by consuming around 500 mg of flavonoids per day. Even people with significant risk factors such as smokers and heavy drinkers still benefited most from eating plenty of colorful vegetables.
Flavonoids and Survival in Older Adults
A study of more than 2,300 elderly Australians focused on diet and eye health (ncbi.nlm.nih.gov/pubmed/30718096). When researchers analyzed who had died 14 years after the study period, they found that those who ate more flavonoid-rich foods had a higher likelihood of survival. The association was strongest for those at risk of early death, such as smokers, heavy drinkers, people with obesity, or those who didn't exercise.
Benefits for Adult Women
A US study also showed the benefits of a flavonoid-rich diet (ncbi.nlm.nih.gov/pubmed/28606222), involving more than 93,000 young and middle-aged women. The study concluded that women who regularly drank red wine or tea and ate chilies, blueberries, and strawberries were least likely to die from any cause.
Benefits for Gut Health and Immunity
Beyond their blood pressure-lowering effect, flavonoids can also protect the gut lining and help support immunity in the digestive tract (ncbi.nlm.nih.gov/pubmed/29317252).
Vegetarian Diet and Blood Pressure
A meta-analysis of 7 clinical trials and 32 epidemiological studies found that a vegetarian diet is associated with lower blood pressure (jamanetwork.com). Participants following a vegetarian diet in controlled trials experienced a drop of nearly five points in systolic blood pressure and more than two points in diastolic blood pressure. Researchers concluded that a vegetarian diet may offer a non-drug way to help control blood pressure.
Which Colorful Vegetables and Fruits Are Rich in Flavonoids?
Flavonoid-rich foods include red, blue, and purple berries; red and purple grapes; fruits in general; onions; leeks; kale; lettuce; broccoli; tomatoes; tea; chocolate; cocoa; red radishes; pistachios; and pecans. Herbs such as parsley and thyme, and spices such as chili and cinnamon, are also rich in flavonoids, though they're only consumed in small amounts (lpi.oregonstate.edu).
Reference: peoplespharmacy.com
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Flavonoids are plant compounds abundant in colorful vegetables and fruits that promote healthy gut microbiota and produce metabolites with cardioprotective effects in the body.
Research involving more than 56,000 Danish adults found that people achieved maximum benefit by consuming around 500 mg of flavonoids per day.
Key benefits include lower blood pressure, a 20% lower cancer risk, a 15% lower cardiovascular complication risk, protection of the gut lining, and improved survival in older adults.
High-flavonoid foods include red/blue/purple berries, red grapes, broccoli, kale, tomatoes, onions, tea, chocolate, and spices such as chili and cinnamon.
Yes. A meta-analysis of 7 clinical trials and 32 epidemiological studies found that a vegetarian diet is associated with lower blood pressure, with a drop of nearly five points in systolic pressure.