They have protective properties against cancer and cardiovascular diseases, stimulate the immune response and contribute to cognitive health. Since flavonoids are a type of chemical that the body does not produce on its own, it is important that we take them into account when planning our diet.
What are flavonoids? “They are natural pigments that are in plants and that protect us from oxidizing agents such as ultraviolet rays, environmental pollution, and chemical substances, among others,” summarizes Matías Marchetti, a graduate in Nutrition.
Flavonoids are part of the group of polyphenols. The latter, as explained by Natalia Antar, a nutritionist in the Endocrinology, Metabolism and Nutrition Sector of the British Hospital, “constitute one of the most numerous and widely distributed groups of compounds in vegetables.”
And she adds that “there is great interest in the biological effects of polyphenols, given that epidemiological studies have shown associations between the consumption of foods and beverages rich in polyphenols and the prevention of disease,” she explains.
Another of their functions is to be antioxidants, adds the professional: “polyphenols are reducing agents, and together with other reducing agents in the diet, such as vitamin C, vitamin E and carotenoids, they protect cells from oxidative stress, therefore which these compounds are commonly known as antioxidants. Within this variety of compounds, flavonoids are the most abundant group of polyphenols in our diets ».
Its benefits are as numerous as they are varied. “A wide variety of biological activities have been observed with different types of natural flavonoids in mammals, including humans: antiallergic, anti-inflammatory, hepatoprotective, antithrombotic, antibacterial, antiviral, antifungal, antioxidant, anticancer effects, and inhibitors of numerous enzyme systems”, summarizes Antar .
In the context of a balanced diet, a key habit – along with physical exercise, good rest, not smoking, avoiding or limiting alcohol consumption – to prevent chronic non-communicable diseases, including some types of cancer, professional highlights that the antioxidant action of flavonoids contributes to “blocking the access of carcinogens to cells, inducing enzymes to modify their carcinogenicity, stimulating the immune response among other actions”, he highlights.
As antioxidants, “they form a kind of protection against agents that stress or subdue the body,” Marchetti points out.
“They play an essential role in protecting against oxidative damage phenomena, and have therapeutic effects in a large number of pathologies, including ischemic heart disease and atherosclerosis,” adds Antar.
A healthy and balanced diet
“Flavonoids play a major role in plant color, smell and taste. In addition, their great antioxidant power makes them essential for the survival of plant species “, explains the nutritionist.
The amounts of flavonoids consumed daily usually come from fruits, vegetables and beverages, such as green or black tea, fruit juices. In addition, they are present in seeds, flowers and their derivatives.
They can be found in foods and drinks as varied as red wine, red fruits, grapes, green tea, citrus fruits, cocoa, onion, garlic, cabbage, broccoli, parsley, thyme, soybeans, alfalfa sprouts, legumes and hops like beer.
“For this reason, it is so important to eat a varied diet because the sum of all these produces a positive and complex final effect on our body,” adds the professional.
Both professionals assure that maintaining a diet as rich and varied as possible is what will give us the guideline that we consume them in the appropriate amount.
“It is stipulated that 23 or 25 milligrams are needed per day. Definitely eating a diet with real foods (fruits, lean meats, vegetables, eggs) and avoiding processed foods, you can incorporate enough amounts “, says Marchetti.
For this reason, she recommends paying special attention to the components of our meals: «Most of the problems arise because meats or cold cuts are eaten in sandwiches, pizzas and other refined foods where all this substance is lost. When I speak of refining, I mean leaving only the starch, as in the case of flour, ”she emphasizes.
At the same time, they recommend enriching the daily options: «To be sure that our diet is a source of flavonoids, it is important that it contains a wide variety of foods. Seeing your dishes loaded with colors, smells and flavors will ensure that you are doing it right. For this reason, it is never good to stick to a food routine where you always eat the same thing, “advises Antar.
Its relation to brain activity
Several investigations suggest that these compounds improve brain function, since they seem to improve blood flow to the brain, increasing and promoting its development.
‘Cognitive ability can be influenced by components of the diet. Foods with a low glycemic index seem to improve attention, memory and functional capacity, while those rich in simple sugars are associated with difficulty in concentration and attention ”, adds Antar.
«The brain needs a continuous supply of amino acids for the synthesis of neurotransmitters, especially serotonin and catecholamines. Low serotonin levels have been linked to decreased learning, reasoning and memory, “she adds.
Along these lines, a study led by scientists from the USDA Jean Mayer Human Nutrition Research Center on Aging (USDA HNRCA) at Tufts University revealed that older adults who consumed small amounts of foods rich in flavonoids, such as fruits, berries , apples and tea, were more likely to develop both Alzheimer’s and other dementias, compared to people whose intake was higher.
“The quality and type of dietary fat can also affect intellectual and mental function. The high intake of saturated fat has been linked to cognitive decline, while the consumption of polyunsaturated fatty acids has beneficial effects in its prevention. It is advisable to consume diets with an adequate ratio of omega-6: 3 fatty acids, since they are associated with better memory and a lower risk of cognitive impairment “, Antar contributes.
«Vitamins B1, B6, B12, B9 (folic acid) and D, choline, iron and iodine exert neuroprotective effects and improve intellectual performance. At the same time, antioxidants (vitamins C, E and A, zinc, selenium, polyphenols) play a very important role in defending against oxidative stress associated with mental deterioration and in improving cognition “, the professional closes.