New Research Declares Chocolate and Red Wine Part of Your Daily Flavonoid Intake

If you’ve enjoyed some red wine and chocolate over the recent break and feel a little guilty, there’s a silver lining: they may actually contribute to your health goals. A recent study reveals that these delightful treats could be counted as part of your daily intake of necessary flavonoids.

Research from Queen’s University Belfast indicates that increasing the variety of flavonoids—plant compounds found in foods like tea, berries, grapes, red wine, and dark chocolate—could significantly decrease the risk of serious health issues and potentially extend lifespan. The researchers suggest that following a ‘flavonoid five-a-day’ plan could lead to lower mortality rates.

The findings, published in the journal Nature Food, tracked over 120,000 individuals aged 40 to 70 for more than a decade. Participants with the highest consumption of diverse flavonoids exhibited a notably lower risk for diseases, even when total consumption levels were comparable.

Aedín Cassidy, a professor at Queen’s and co-lead of the study, noted, “Previous research has shown that higher dietary flavonoid intake—bioactive compounds naturally found in various foods and beverages—can help lower the risk of heart disease, type 2 diabetes, and neurological disorders such as Parkinson’s disease.”

Different flavonoids offer various benefits. For instance, some may enhance blood pressure, while others aid in cholesterol management and inflammation reduction. Cassidy emphasized the study’s significance, indicating that a varied intake could lead to a greater reduction in health risks compared to relying on a single source.

Benjamin Parmenter, a research fellow and co-lead author, added that daily flavonoid intakes around 500mg corresponded with a 16% less risk of overall mortality, as well as a 10% lower risk for heart disease, type 2 diabetes, and respiratory conditions. This amount roughly aligns with the flavonoid content in two cups of tea.

Importantly, Parmenter pointed out that individuals who incorporated the widest variety of flavonoids experienced even lower disease risk, regardless of total consumption. “Does this imply enjoying chocolate, red wine, berries, tea, and one apple is more beneficial than just berries, two teas, and two apples?”

“Indeed,” replied Dr. Federica Amati, head nutritionist at Zoe. “These findings help illuminate the importance of diversifying bioactive intake. While there are benefits tied to certain bioactives, especially resveratrol in red wine, one must also consider their additional constituents. Alcohol, unfortunately, can outweigh the positive effects of these beneficial compounds.”

She cautioned, “If you choose to have red wine with a meal occasionally, that can be fine, but it shouldn’t be the cornerstone of your dietary improvements.”

When queried about the potential health benefits of chocolate, Amati elaborated, “Flavonoids found in chocolate can support vascular health, but it’s essential to consider the overall composition of the product.”

For heart-healthy choices, Amati specifies, “Opt for dark chocolate rather than milk varieties. Brands lower in flavonoids, like Cadbury’s Dairy Milk, may not yield the same health benefits.”

Studies have demonstrated that dark chocolate, particularly varieties containing 70% cocoa or more, can improve health outcomes, including reduced blood pressure.

Amati also emphasized the significant benefits of traditional five-a-day fruits and vegetables, highlighting their fiber content, which is crucial for enhancing overall health and decreasing mortality risk. Most fruits and vegetables are nutrient-dense but low in calories, containing numerous beneficial compounds beyond traditional nutrition.

To meet the ‘five flavonoids a day,’ Amati encourages consumption of a wide variety of foods, including kale, broccoli, dark berries, sweet potatoes, oranges, and various herbs and spices like cumin and turmeric. “Incorporating these nutrient-rich foods into your diet can be incredibly advantageous,” she advised.