This Natural Substance Can Help You Fight Chronic Disease
Health looks a lot different today than it did a century ago. In addition to having to “walk to school uphill both ways”, prior generations were also more concerned with infectious disease. Thanks to advancements in medicine most infections and bacteria are under control, but we still have chronic disease to worry about. And, while we’re glad that the bubonic plague isn’t knocking on our door, we can’t say that we’re thrilled to have to battle any chronic diseases either.
Chronic diseases are diseases that last for three months or longer and tend to get worse over time. Common chronic diseases include cardiovascular disease, diabetes, cancer and arthritis. Estimates show that 60% of adult Americans have at least one chronic disease and 40% have two or more.
Some chronic diseases have non-modifiable risk factors like age, sex and race, but many chronic diseases are caused by lifestyle habits and behaviors like tobacco use, alcohol use, poor nutrition, and physical inactivity. Fortunately, unlike the bubonic plague, this means that individuals have more control of their overall health - especially through their diet.
A high-quality diet with lean protein, whole grains, fruits, vegetables and low-fat dairy is a great spot to start, but research also points out that naturally occurring flavonoids could also have a big impact on preventing chronic disease.
What is a Flavonoid?
A flavonoid - which definitely sounds like a made up word - is a group of natural substances found in fruits, veggies, grains, roots, stems and more. Flavonoids have anti-oxidative, anti-inflammatory, anti-mutagenic and anti-carcinogenic properties. These properties make flavonoids a great adversary to cancer, cognitive decline and heart disease. However, research is still lacking on exactly how they work.
Flavonoids come in multiple classes, each of which has its own role within both plants and humans. For example, anthocyanins are a class of flavonoid that give purple, red, blue or black coloring to certain foods like blueberries or blackberries. In humans, anthocyanins act as antioxidants which reduce damage to our cells. Other classes of flavonoids include flavones, flavonols, flavanones, flavanonols, flavanols, catechins and chalcones. Yes, more words that sound fake. And, while each of these classes functions a little differently they all have amazing health benefits including helping to prevent chronic disease.
Credit: Optimal Health Systems
Where Should I Get Flavonoids?
While there isn’t a set recommended amount of flavonoids a person should consume each day, research shows that a higher intake of a diet that is rich in flavonoids is associated with overall health and well-being. Fortunately, the best source of flavonoids is through food and beverages. But, to ensure a diverse range of flavonoids it helps to mix up your intake of fruits and veggies to include a wide variety of colors and textures.
For example, you can find anthocyanins in fruits with a purple or pink hue whereas flavanones are rich in citrus fruits. Flavanols can be found in green tea, black tea, or cinnamon, flavones are found in many herbs like thyme or parsley, and lastly isoflavones can be found in soy products like tofu or edamame. By mixing up your daily intake, you can help your body get all of the flavonoids it needs and fight chronic disease while you’re at it.
This article is for informational purposes only and it not intended to be used in place of professional advice, medical treatment, or professional care. This article is not intended to be and should not be a substitute for professional care, advice or treatment. Please consult with your healthcare provider before changing any health regimen. This article is not intended to diagnose, treat, or prevent disease of any kind.
