Stress from the Pandemic has dug itself into our minds and bodies deeper than we think. It is common knowledge that the prolonged effects of stress on the metabolic system can have detrimental effects to hormone production and can cause cognitive decline. But did you know that the vascular system, veins and arteries, are also just as susceptible? A new study from the University Of Illinois was just published that sparked my interest again in the vital nature of flavonoids and the foods with the highest amounts. So lets check a few of these in todays health tip.
So What are Flavonoids?
Flavonoids are specific polyphenols that are contained in a host of healthy vegetables and fruits in our diet. They are broken down in the GUT at separate times; making them complex chemicals with unique binding and synthesis depending on where in the GUT they are taken in. Flavonoids are important for circulation, cognition, microbiome diversity, and hormone regulation.
The Some of the Flavonoids are broken down in the stomach, some in the small intestine and most in the large intestine by GUT bacteria. While there are many foods with these chemicals, certain foods have a much higher quantity and bio-availability.
Cocoa Powder.
As I referenced above, The University of Illinois just released a study on the benefits of flavonoids and vascular health. The interesting thing about this study was that they focused solely on the the Cocao plant . We have known about the benefits of chocolate on the body to reduce stress and manage inflammation but this study specifically focused on the cardiovascular system. And the findings were encouraging. Participants in the the Double Blind study who consumed Cocoa powder were 11% faster in cognitive tests and had lower blood pressure than those who did not. And this is in acute application! The reasoning is that Cocoa Flavonoids help to block excess carbon dioxide from the blood which helps us utilize oxygen more efficient. More oxygen in the brain, means better thinking and more hormone control!
Blueberries.
If you were able to catch my talk with acclaimed chef Marie Reganatto recently, we covered a lot about berries.. Probably more than I ever thought I would learn. One thing we spoke about was the dense polyphenol concentration in berries, especially the blueberry. Flavonoids live in the skin of fruits mainly; one of the claims to fame for the WINE industry. But blueberries have the highest concentration of ANTIOXIDANT flavonoids out of any berry. Thats Right! Flavonoids can act as antioxidants but clearing the cells of wasteful metabolites and cleansing the liver and kidneys. So grab a handful and enjoy, plus they last up to 2 weeks in the fridge according to Marie!
Black Tea.
Not only do we eat these polyphenols, we can also drink them. Tea has been used in Chinese and eastern medicine for thousands of years to help with inflammation and disease. Black Tea has a specific flavonoid called ‘Catechins’ which work specifically on lowering the systolic blood pressure in humans. By lowering blood pressure, you protect the cardiovascular system from stress and help to balance hormone production. Remember that our insides are a SYSTEM of complex intricacies where if one is off, the whole system is off. Coffee does have some beneficial polyphenols but tea is certainly more robust and bio-available. So maybe choose tea every other day vs. espresso?
Its always good to be aware of what we eat. Not only for its nutrient density but also for its effects on the whole of our bodies systems. Flavonoids are a vital aspect of a complete lifestyle package and these three foods are rich in them. The other cool thing is that they are WIDELY available so there is not excuses. So go, eat and drink your way to better health. Ill be here the entire way to love you.
Eric
291120 "3 Flavanoid Rich Foods for Cardiovascular Health"
