My Molecular Health
The Why Behind 'Eat Fruit & Vegetables
Flavonoid Benefits Overview
Flavonoids are phytochemicals (compounds that come from plants) and act as the healing cells in plants. When a plant is damaged, under stress or under attack, Flavonoid molecules are sent to the scene to protect and rebuild. There are over 10,000 different Flavonoids identified so far and they are generally broken into six major categories. Some references break them down into nine categories based on their chemical structure, and as many as twelve subclasses. The very first Flavonoid identified in 1930, Rutin, was actually mis-identified as a new type of vitamin and was labeled Vitamin P.
When it comes to the positive effects that impact human health, each of the categories of Flavonoids seem to contribute to protecting our bodies in both overlapping, and sometimes different ways. Flavonoids operate at the molecular level and play an important role in the health and metabolism of our cells. They help prevent free radical damage as they search for free radicals throughout our body, and act to prevent inflammation. Free radicals are unstable atoms that damage cells and cause metabolic diseases, and aging.
Flavanols contain anti-oxidants, lower vascular disease risk, inhibit breast cancer tumors and are found in squash, spinach, bananas, apples, blueberries, peaches, pears, green tea, grape seeds, red pepper.
​
Examples are Kaempferol, Quercetin, and Fisetin.
​
Flavones help in fighting are tumors, anti-inflammatory, blocks oxidative stress, and protect against heart disease, diabetes, Alzheimer, depression, insomnia, and cancer. They are found in Mexican oregano, rosemary, celery, broccoli, green peppers, thyme, parsley, mint, and oregano.
​
Examples are Apigenin, Rutin, Luteolin.
​
Flavanones are strong antioxidants, promote gene expression, reduced obesity, treat metabolic syndrome, and are linked to free radical scavenging. Found in foods such as oranges, lemons, limes and, grapes.
​
Examples are Narigenin and Hesperetin.
​
Flavan-3-ols are anti-microbial, treat and prevent infection, and helps in insulin receptor activation. Found in foods such as Green tea, black tea, legumes and chocolate.
​
Examples are Catechin, Epicatechin, Theaflavins and Thearubigins.
​
Anthocyanidins give the natural red and purple colorants of berries, fruits, vegetables, and tubers; improve carbohydrate metabolism and decrease the risk factors of metabolic disorders. They have high levels of Antioxidants, are chemo/heart/neurological protective, fight diabetes/inflammation/obesity, and help in vision. They are found in foods such as Cranberries, black currants, dark-hued grapes, sweet potatoes, berries, red onions, red potatoes, apples, plums and many others. Examples are Apigenin, Cyanidin, Daidzen and Genestein
“Flavonoids may not have the name recognition vitamins and minerals do, but as antioxidants with the power to fight disease and premature aging, plus decrease inflammation, they can make a dramatic difference in your health if you know where to find them.
​
Believe it or not, there are more than 10,000 distinct flavonoids, and every one of them communicates a unique benefit for our body. Found in fruits, vegetables, nuts and herbs, these phytonutrients have the capacity to prevent many of the most common illnesses in the world. Several of them are becoming more familiar to savvy consumers.”
​
The quote above is in a research paper referenced below called ‘Flavonoids: an Overview’ published in the Journal of Nutritional Science on December 29, 2016 by A.N Panche, A.D. Diwan and S.R. Chandra.
As the science of studying plants at the molecular level has continuously improved during the last 10 years, we are on the precipice of breakthroughs in consuming and using Flavonoids to help us prevent diseases versus continuing to rely on expensive prescriptions and medications to help us live longer, but diminished lives.
This is about Flavonoids. It’s about why we need to consume more of them and why it isn’t easy. It’s about why just eating ‘fruits and vegetables’, or ‘eat dark colored fruits’ isn’t enough information for us to make informed decisions.
Flavonoids are found in abundance in plant-derived foods such as fruit and vegetables, in chocolate, and beverages like tea and wine. A Danish study released in 2019, and now quoted globally as a standard reference, found that consuming 500 mg per day of Flavonoids across its spectrum reduced the incidences of heart disease, brain diseases like Alzheimer’s and Dementia, Diabetes among others.
Consuming 1,000mg per day helps in preventing cancer. An in-depth study released in August 2020 showed the average American is consuming only 219 mg of Flavonoids per day. It seems like the daily target should be 1,000mg. The other bad news about the America study is that almost 70% of the Flavonoids consumed were by only drinking tea. That means the majority of Flavonoids being consumed are from mostly one source so even for those that consume green tea, they aren’t consuming the variety of Flavonoids our bodies need. Plus, drinking tea is generally confined to only the higher economic part of society.
Cellular Oxidative Stress
Have you ever needed to remove a rusty nut from a rusty bolt? Good luck, lots of Liquid Wrench or WD40 oil and maybe even an air impact driver! And who likes to drive around a car covered with rust like the one left abandoned and mistreated for years and even decades? Rust is a degenerative process.
​
Rust is an oxidative process that happens when steel isn't properly protected from the weather. To prevent rusting out our vehicles we get them washed, waxed, put them into garages and some may even throw a cover over them. We have to maintain it with some love and care, and sometimes that isn't even enough.
​
Fortunately, with rust, it is evident because we can see it start to oxidize early on and take steps to correct and prevent it. The 'oxidized state' of a car, nail, screw or metal plate is easy to see as it is readily visible. Some metals oxidize quicker than others. Regardless, when looked at over a long period of time, such as the rust bucket above, oxidation can destroy to a point that fixing and prevention is not possible.
​
The same thing happens with our cells but we don't see it overnight so we don't recognize our own 'rustiness'. It is visible but generally takes years to show up in the form a disease like Type II Diabetes, Alzheimer's disease or Brain Dementia. But our cells do 'rust' if we don't 'wash, polish and protect' them.
