As published in the journal Nature Communications data was analyzed from over 53,000 people collected over 23 years, and found that those who consumed flavonoid rich foods on a regular basis had a reduced risk of developing cancer and heart disease; protective effect was strongest among those with high risk of chronic disease due to smoking and drinking.
“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,” explains Dr. Bondonno in a statement. “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.”
“Alcohol consumption and smoking both increase inflammation and damage blood vessels, which can increase the risk of a range of diseases. Flavonoids have been shown to be anti-inflammatory and improve blood vessel function, which may explain why they are associated with a lower risk of death from heart disease and cancer.” says Bondonno.
Findings suggest that 500mg of flavonoids a day from a spectrum of foods that contain higher levels of flavonoids may be the recommended dose. Flavonoids have anti-inflammatory effects that can help to improve blood vessel function, which may be behind the extended longevity benefit.
“It’s important to consume a variety of different flavonoid compounds found in different plant based food and drink. This is easily achievable through the diet: one cup of tea, one apple, one orange, 100g of blueberries, and 100g of broccoli would provide a wide range of flavonoid compounds and over 500mg of total flavonoids,” suggests Bondonno.
