A recent study has delivered the news that we’ve all been waiting for – chocolate, red wine and tea can extend your life.
The findings revealed that individuals who consumed a wide range of foods that are rich in flavonoids were less likely to develop common health conditions like type-2 diabetes, cardiovascular disease and cancer.
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The study, published in the journal Nature Food and led by researchers from several universities including Queen’s University Belfast, showed that flavonoids, which are a group of naturally occurring compounds found in plants that have been shown to have immune-boosting properties, significantly cranked up the chances of leading a healthy and enriched life. Flavonoids are found in common foods like tea, blueberries, oranges, apples, grapes, and even red wine and dark chocolate (70% cocoa or more).
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“Flavonoid intake of around 500mg a day was associated with a 16% lower risk of all-cause mortality, as well as around a 10% lower risk of cardiovascular disease, type-2 diabetes and respiratory disease,” said co-lead Dr Benjamin Parmenter. “That’s roughly the amount of flavonoids that you would consume in two cups of tea.”
The positive news emanated from the research team tracking over 120,000 participants aged 40 to 70 for over a decade. There was further good news with Dr Parmenter adding that those who consumed the widest range of flavonoids had an even lower risk of these diseases. It’s the first study of its kind to highlight the benefit of consuming a wide range of flavonoids and not simply doffing a high quantity.
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“The results provide a clear public health message,” added another co-author, Aedin Professor Cassidy. “The results suggest that simple and achievable dietary swaps, such as drinking more tea and eating more berries and apples, can help increase the variety and intake of flavonoid-rich foods, and potentially improve health in the long-term.”
What does that practically mean for the Countryfile reader? Well, practical takeaways for a healthier you include drinking two to three cups of black or green tea each day; snack on a handful of berries or/and an apple; enjoy daily dark chocolate each day (although, disappointingly, ideally no more than a square or two); and to incorporate a wide mix of vegetables and salads into each meal. The ideal is half a plate of colour with a quarter carbohydrates, like potato, pasta or rice, and the other quarter protein, like lean chicken, salmon and lentils.
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