Can flavonoids help you lose weight? And if so, what’s a safe amount for somebody to consume daily?
Firstly, it’s important to know that flavonoids are protective factors found in plants, including vegetables and fruits. Flavonoids act to protect and strengthen plants, increase cell-to-cell communication, and stop sun damage. The bottom line is that flavonoids make plants strong and healthy.
Weight issues have been around for a long, long time. But they’ve exploded in recent years.
Flavonoids also have antioxidant and anti-inflammatory effects.
I read a fascinating study in the British Medical Journal published in 2016, involving over 124,000 people. The study followed men and women for up to 24 years. This study found that people who each a flavonoid-rich diet found it easier to maintain a healthy weight. This was true even after the study was adjusted for smoking and exercise habits. Even sedentary people were found to better maintain a healthy weight when eating a diet rich in flavonoids.
Flavonoids are found in a variety of foods, including vegetables like onions, fruit like pears, and tea. The top flavonoid in this research was the anthocyanin.
Further readings:
- The Connection Between Your Mood And Your Microbiome
- Body Weight And Digestive Health: What’s The Connection?
- Dieting Mistakes That Aren’t Good For Your Gut
- How Do Low-Carb Diets Impact The Gut?
Anthocyanins are found in strawberries, cherries, blackberries, blueberries, raspberries, radishes, black currants, and grapes. These foods are what I called “pinnacle” foods because of their high nutrient content.
I encourage people to eat berries every day to their beneficial effects on health.
Quercetin is a very beneficial flavonoid found in onions. That’s one of the reasons I eat onions every day. Red wine and chocolate also contain flavonoids. It’s easy to overeat chocolate, so be very careful and only have small amounts of high-quality dark chocolate.
The more flavonoids you eat, the less you’ll crave processed foods. These foods taste delicious and also have powerful positive effects on your immune and digestive systems.
Most people between the ages of 18 and 49 will gain one to two pounds per year. If you do the math, that can be a lot of extra weight by the time you’re sixty. By maintain muscle mass and eating healthy foods, including flavonoid-rich fruits and vegetables, you can buck the trend of gradual weight gain.
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