A new study challenges the common belief that any five servings of fruits and vegetables a day are enough for heart health. Researchers from the UK and the US analyzed data from over 30,000 participants and found that to get the cardiovascular benefits of flavanols-natural antioxidants-you need to consume specific foods.
Dr. Javier Ottaviani, the lead author, warns that "most people assume eating plenty of fruit and vegetables covers this, but the specific choices you make matter far more than the total amount." The study, published in Food and Function, found that fewer than 25% of those following a healthy diet actually consumed the beneficial 500 mg of flavanols daily.
Where to find flavanols: Flavanols are abundant in blackberries, apples, plums, and green tea. The richest sources include plums (450 mg per 500g), cranberries (300 mg per 250g), blackberries (250 mg per 200g), and green tea (200 mg per cup). Including just a handful of blackberries or an apple with your meal can make a real difference.
Professor Gunter Kuhnle of the University of Reading notes that as our understanding of these compounds grows, there is an opportunity to make dietary guidance more specific and effective.