Higher intake of fruits and vegetables containing them flavonoid it can significantly help regulate body weight, and anthocyanins found in strawberries, blueberries and molecules found in apples, pears, peppers, and tea also help.
Eating more fruits and vegetables rich in flavonoids in the diet can help adults lose weight, regardless of age, according to a recent US study.
Flavonoid molecules are an integral part of the vitamin C complex, and some scientists believe that these compounds have antioxidant and anti-inflammatory properties. That's why diets based on as much fruit and vegetables as possible are much healthier.
"We found that increased intake of fruits, such as apples and grapes, which are otherwise good sources of some types of flavonoids, also contributed to weight loss," said the study's lead author, Monica Bertoje from the Harvard School of Public Health in Boston.
However, not all types of flavonoids help you lose weight. And how many kilos you will "lose" also depends on how much fiber was consumed through the earlier diet.
"The goal of this research is to determine which fruits and vegetables can be the best for maintaining weight," said Bertoje and added: "It has not yet been determined exactly which fruits and vegetables can help reduce obesity the most." At the moment, we can only give a guideline: eat as many fruits and vegetables as possible."
To examine the relationship between flavonoids and weight, Bertojeova and colleagues analyzed data from a survey of approximately 124.000 American health professionals collected between 1986 and 2011.
The research did not include people with chronic diseases, as well as individuals who were obese at the beginning of the research. During the research, the data of women who remained in a different state during their participation in the study were also ignored. The participants were tasked with reporting their weight every two years, as well as filling out a dietary questionnaire every fourth year.
Based on data about what they ate, and data from the US Department of Agriculture on the content of flavonoids in certain foods, the scientists determined how much of these molecules the study participants ingested with their diet.
The results showed that half of the participants consumed 224 to 247 milligrams of flavonoids per day. Over a period of four years, they gained, on average, 2,2 to 4,4 kilograms. Those who had a higher intake of flavonoids gained slightly less weight. Ingesting seven milligrams more of flavonoids, which are found in tea and onion, compared to the average daily intake showed that over four years, weight was reduced by almost two kilograms.
Foods that contain flavanoids:
- Blackberries - Cherries - Strawberries - Apples - Pears - Citrus fruits - Blue eggplant - Onions - peppers - Kale - leeks - Tomatoes - Celery - Almonds - Peanuts - Chocolate - Black and green tea - Oregano - Soy and its products
Source: BKTVnews.com
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