As of: February 9, 2024, 9:52 a.m
By: Juliane Gutmann
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Plant substances are not only found in vegetables.
Which foods provide you with valuable flavonoids.
Even the risk of stroke and heart attack is said to decrease.
Grains, fruits and vegetables are considered to be the basic healthy foods.
They are unprocessed, contain important fiber and nutrients that are vital for the body.
This includes macronutrients such as carbohydrates.
But the secondary plant substances, which are contained in far fewer quantities, also have health-promoting effects.
They occur in plant foods such as vegetables, legumes or nuts and give them their color.
They also serve as defense substances for plants against predators and act as growth regulators, as the
German Nutrition Society (DGE)
further informs.
The
Federal Center for Nutrition
lists various secondary plant substances and their effects:
Flavonoids
: inhibit inflammation, regulate blood pressure, prevent cancer and cardiovascular diseases, and act against bacteria and viruses
Carotenoids
: have an antioxidant effect, inhibit inflammation, prevent cancer, metabolic syndrome and cardiovascular diseases
Phytosterols
: lower cholesterol levels and prevent cardiovascular diseases
Glucosinolates
: have an antioxidant effect and prevent cancer
Saponins
: prevent cancer and act against bacteria
Phytoestrogens
: regulate blood pressure and prevent cardiovascular diseases, menopausal symptoms and cancer
Sulfides
: act against bacteria and viruses, regulate blood pressure, lower cholesterol and prevent cancer
Study shows blood pressure-lowering effect of flavonoids
Anyone who regularly eats whole grain products, nuts, vegetables, fruit and legumes supplies the body with secondary plant substances.
It's best to look for organic quality because these products contain fewer or no pesticides or other toxins.
Anyone who often eats salad gets a lot of phytochemicals.
© Imago
According to the
Federal Center for Nutrition
, a Northern Irish-German study has shown that foods rich in flavonoids can lower blood pressure and thereby prevent cardiovascular diseases such as arteriosclerosis, stroke and heart attack.
This effect can be attributed, among other things, to a more diverse intestinal flora, according to a study conclusion.
The research team led by Amy Jennings from the Institute for Global Food Security at Queen's University in Belfast evaluated data from 900 adults for the study.
Stool samples were taken and diets and blood pressure values were also recorded.
Those who frequently ate flavonoid-rich foods had lower blood pressure levels than those who rarely consumed flavonoids.
Those who ate around 1.5 portions of berries a day (around 130 grams) were able to achieve an average reduction in systolic blood pressure of 4.1 mm Hg, according to the researchers.
Up to 15 percent of the connection between a flavonoid-rich diet and blood pressure could be explained by a greater diversity of the intestinal microbiome, the
Federal Center for Nutrition
quotes from the study.
However, this is an observational study that cannot prove any causal relationships.
To confirm the results, further analyzes must follow.
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Which foods contain flavonoids?
As plant pigments, flavonoids are responsible for the red, blue, light yellow and violet colors of many vegetables and fruits, as the
DGE
informs.
The secondary dyes are contained, among other things, in:
Berry
apples
Onions
soy
tea
red wine
nuts
Chocolate
With regard to alcohol in red wine, it should be noted that it has a negative impact on our health.
Many doctors therefore recommend consuming very little or, ideally, no alcoholic beverages.
Because excessive consumption has fatal consequences: liver cirrhosis, alcohol addiction, nerve damage in the brain and even cancer.
You can read the recommended maximum amounts of alcohol according to the German Central Office for Addiction Questions here.
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This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It in no way replaces a visit to the doctor. Our editorial team is not allowed to answer individual questions about medical conditions.