It’s true: An apple a day could hold the physician away.

A minimum of, if you happen to mix it with different flavonoid-rich meals and drinks.

A examine of greater than 53,000 Danish adults over 23 years launched Tuesday within the journal Nature Communications reveals that consuming objects containing flavonoids — a kind of plant-based bioactive compound — could scale back your danger of dying from coronary heart illness and most cancers. This was significantly true of people that smoked and drank greater than two alcoholic drinks a day.

“These findings are vital as they spotlight the potential to forestall most cancers and coronary heart illness by encouraging the consumption of flavonoid-rich meals, significantly in folks at excessive danger of those continual ailments,” lead researcher Dr Nicola Bondonno stated in a press release. “However it’s additionally vital to notice that flavonoid consumption doesn’t counteract all the elevated danger of loss of life brought on by smoking and excessive alcohol consumption. By far the perfect factor to do to your well being is to stop smoking and reduce down on alcohol.

So how a lot do you should eat to reap these advantages? About 500 mg of quite a lot of flavonoid-rich meals, the researchers discovered — additionally noting that “these threshold ranges exist nicely inside every day dietary achievable limits.” That will imply in a day you may eat “one cup of tea, one apple, one orange, 100 g of blueberries, and 100 g of broccoli” and in doing so would get “a lot of the flavonoid subclasses and over 500 mg of complete flavonoids,” the authors write.

Bondonno tells Marketwatch that, “Flavonoids are present in all plant-based meals and drinks. They’re significantly excessive in fruit, tea, darkish chocolate, soya merchandise and pink wine (though recommending folks to drink extra wine might be not a good suggestion).” You will discover a listing of different substances that comprise flavonoids right here.

This isn’t the primary examine to conclude that flavonoids are good for you (although this examine is a very strong one): A 2014 examine concluded that common consumption of those substances “is related to lowered danger of a variety of continual ailments, together with most cancers, heart problems (CVD) and neurodegenerative issues.”

After all, earlier than you make any modifications to your weight-reduction plan, it’s vital to contact your physician, and the examine authors warning that flavonoids aren’t a cure-all. However they might increase your well being, because the authors conclude within the examine: “These findings spotlight the potential to enhance inhabitants well being by means of dietary suggestions to make sure satisfactory consumption of flavonoid-rich meals, significantly in these high-risk populations.”