Higher flavonoid intake associated with lower mortality rate in older women

Fruits and veggies help you stay healthy!

 At a Glance

A new study shows that elderly women who consume the most flavonoids, compounds found in tea, chocolate, red wine, and fruits and vegetables, have lower cardiovascular, cancer and all-cause mortality rates.  

 Read more about this research below. 

Flavonoids are phytonutrients (plant nutrients) found in tea, chocolate, red wine and many fruits and vegetables. Reduced mortality from vascular disease and some cancers have been linked to high intakes of flavonoid-rich foods and specific flavonoid intake.

In a new study, published in the American Journal of Clinical Nutrition, researchers explored the potential association between overall flavonoid intake and the risk of all-cause mortality.

The study participants included 1,063 women over the age of 75 years. Flavonoid intake was estimated using two different sets of food data: the USDA and the Phenol-Explorer database. Over a five-year follow-up there were 129 deaths in the study group.  All-cause, cancer, and cardiovascular deaths were determined.

Women with the highest flavonoid intake (per USDA) had a 63 percent lower risk of all-cause mortality over the five-year follow-up than those with the lowest flavonoid intake.  Those with the highest flavonoid intake also had a 66 percent lower risk of cardiovascular death, and a 75 percent lower risk of cancer mortality. The results were nearly identical when using the Phenol-Explorer database to determine flavonoid intake.

Using the two most comprehensive flavonoid databases available, this study provides evidence that a higher intake of flavonoids is linked to a reduction in all-cause mortality in older women, and even more so to cardiovascular and cancer mortality.

Kerry L Ivey, Jonathan M Hodgson, Kevin D Croft, Joshua R Lewis, and Richard L Prince.  Flavonoid intake and all-cause mortality   Am J Clin Nutr May 2015 vol. 101 no. 5 1012-1020

What's on Your Plate?

March is National Nutrition month.

 

Did you know, the healthy plate or food pyramid has changed?

These foods contain the nutrients you need for health:

4 foods to eat most often:

 1. vegetables

 2. fruit

 3. whole grains

 4. lean protein, including fish, poultry, dried beans and nuts.

 Limit red meat and cheese.  

Make half your plate fruits and vegetables.    Fruits and veggies are rich in  anti-oxidants and minerals your body needs. The USDA recommends eating 5 to 9 servings of fruits and vegetables per day.  Choose red, orange and dark-green vegetables such as tomatoes, sweet potatoes, broccoli, and green leafy vegetables.   Brightly colored fruits like berries are rich in antioxidants. Add fruit to meals as part of main or side dishes and for snacks or dessert. Make half your grains whole grains, such as whole wheat bread and brown rice. Cut back on foods high in solid fats, added sugars and sodium.  Eat less cookies, cake, candy, sweet drinks, pizza and fatty meats.  Avoid bacon, cold cuts and other processed meats. Drink plenty of water-- six to eight glasses each day.

If you find it a challenge to fit eat five to nine servings of fruits and vegetables every day, a multivitamin can help you to get the full range of nutrients more consistently.

USANA makes two multivitamins-- Essentials and HealthPak, which offer complete and balanced minerals and anti-oxidants.

HealthPak is Essentials plus Active Calcium and AO Booster, packaged in convenient AM and PM packets.