(NaturalHealth365) We all know that eating more fruits and vegetables is a good thing.  But, do you know why?  For starters, foods like, parsley, blueberries and oranges are packed with flavonoids?

To clarify (if you’re new to that term), flavonoids are a group of phytochemicals that have been studied for many years.  Now, new research is showing that increasing flavonoid intake has the potential to help protect you from cancer and heart disease.

This new research published in Nature Communications took a look at data pulled from the Danish Diet, Cancer, and Health cohort that looked at the diets of more than 53,000 Danes for 23 years. They discovered that individuals who got moderate to high amounts of flavonoids in their diets were less likely to die from heart disease and cancer.

A new study backs up previous findings that show the benefits of flavonoid intake

Over the past couple of decades, multiple studies have suggested that the consumption of flavonoids may help reduce the risk of pancreatic, lung, breast, prostate, and colon cancers. A 2012 review of flavonoids and their ability to protect against cancer – which was published in the Journal of Nutrition in Gerontology and Geriatrics – found that flavonoids were especially effective at reducing the risk of breast and colorectal cancers.

The newest research found that not only did consuming flavonoids help reduce the risk of dying from cancer and heart disease, but it was particularly helpful for individuals who had a higher risk of chronic diseases because of heavy drinking or cigarette smoking.  According to researchers, these findings are critical because they show the ability of flavonoid-rich foods to help prevent chronic disease in individuals who have the highest risk.

Keep in mind, depending on how much abuse your body has endured, consuming more flavonoids may not be enough.  Limiting (or avoiding) alcohol consumption, smoking and as many other toxins can go a long way toward protecting your health.  Don’t feel overwhelmed, just pick out one lifestyle change – like eating a fresh (organic) apple – every day, and your body will thank you.

The best way to get enough flavonoids into your diet

So, how much do you need to get the best results?

Researchers find that getting around 500 mg of flavonoids daily resulted in the lowest risk of heart disease and cancer-related death.  However, to maximize the benefits of increased flavonoid consumption, it’s essential to consume a variety of different flavonoids.

You can get flavonoids from tea, fruits, and vegetables.  And, to give you an idea of how much is in food – here’s a short list:

• One cup of blueberries or blackberries contains over 400 mg
• One cup of green tea can contain as much as 1,000 mg
• One small red apple with skin has around 200 mg
• Plus, red onions, celery, and kale are also high in flavoniods

No doubt, flavonoids have a wonderful (anti-inflammatory) effect on the body – which may be why we see a lower risk of death due to cancer or heart disease.  They also improve blood vessel function – which provides additional heart healthy benefits.

Bottom line: if you’re looking for a way to prevent cancer and heart disease, increase your flavonoid consumption. Remember, eating plenty of (organic) fruits and veggies – daily – can save your life, so get started today.

Sources for this article include:

Nature.com
NutritionReview.org
LifeExtension.com
AICR.org
NIH.gov