#08- Flavonoids

Send us Fan MailJoin Dr. Cammarata and Dr. Campanile on this week's episode about Flavonoids. Flavonoids are naturally found in fruits, vegetables, wine, tea and chocolate.Best known flavonoids: Quercetin, kaempferol, catechins and anthocyanidinsResponsible for the rich colors of fruits and vegetables such as blueberries, raspberries, strawberries and blackberries.There are over 6000 known flavonoids Most Americans get flavonoids from: Flavon-3-ols in black and green tea. It is recommended that we get 1000 mg of flavonoids per day which would be 6-10 servings of fruit and vegetables – Most Americans get less than 250mg daily.These are Antioxidants which prevent or slow damage to cells caused by free radicals that our bodies produce as a reaction to environmental stress such as radiation and pollution.-Flavanols – Onions, Grapes, Red Wine, Tea, Peaches, Berries, Tomatoes, Broccoli, quercetin, kaempferol-Flavon-3-ols – green and white tea (cathechins, gallocathechins, epicathechins and theaflavins), apples, blueberries, strawberries, cocoa-Flavones – parsley, red peppers, chamomile, peppermint-Flavanones – lemons, limes, oranges, grapefruit-Isoflavones – soy, fava beans-Anthocyanins – give red, purple and blue color such as red and purple grapes, red wine, cranberries, blueberries, strawberries, blackberries, etc.Benefits:Lower Blood Pressure – Multiple StudiesReduce Risk of DM2 – a Meta Analysis in 2018 showed that a diet rich in flavonoids reduce DM2Anti-Cancer – Studies have shown that flavonoids help reduce the ability of cancers to growAnti-Inflammatory – the can inhibit cyclo-oxygenase (COX) and lipoxygenase (LOX)Heart – They reduce to production of oxLDL, which reduces atherosclerosis.They also improve endothelial function – a study showed that by adding foodsrich in flavonoids Such as oregano, rosemary, garlic and black pepper to a meal significantly improved endothelialFunction after a meal.They also have anti-platelet effects, reducing the risk of heart attacks and strokes.Brain Health – Flavonoids help reduce the risk of dementia and Alzheimer’s DiseaseCancer – they probably help reduce the risk of all cancers, but there is good evidence for breast and lung Detox – they help both phase 1 and phase 2 detoxFresh fruits and vegetables have a much higher flavonoid content than stored or transported produce – the closer to the time of harvesting the higher the flavonoid content.(However, to get the heart health benefits, one must ingest 6-10 serving of vegetables plus fruit.)Also, high or prolonged heat can reduce the flavonoid content – so steaming or brief sautéing is best – cooking for less than 8 minutes.The skin typically has the highest content of flavonoids – so it is important to wash the produce well and consume the skin or purchase organic foods.Find more of us here:Websites: https://siciliansecret.com/coraeon.comfunctionalheart.comOur Book: https://www.amazon.com/Sicilian-Secret-Diet-4-color-trade/dp/189969496X/Our Supplements: https://www.amazon.com/dp/B0BWZLCM6HYoutube: https://www.youtube.com/@siciliansecretdietInstagram: https://www.instagram.com/siciliansecretdiet/Facebook: https://www.facebook.com/Sicilian-Secret-Diet-106204798725447Tiktok: https://www.tiktok.com/@siciliansecretdietApple Podcasts: https://podcasts.apple.com/gb/podcast/the-sicilian-secret-diet/id1566575032