This is a group of foods to help you avoid getting these two horrifying killer diseases

Cancer and cardiovascular disease are considered two killer diseases in modern life. Being aware of this, most of us have thought about how to reduce the risk of these two diseases. In addition to genetic factors that cannot intervene, adjusting some lifestyle habits can minimize the risk of chronic diseases.

The study also found a strong link between regular consumption of flavonoids and smokers and drinkers. People who are at high risk of chronic diseases by smoking and drinking more than two alcoholic drinks a day will significantly reduce if they consume flavonoids regularly.

That means eating flavonoid-rich foods can help reduce the risk of developing chronic diseases by drinking too much alcohol and smoking.

So, once again let's look back: What is Flavonoid?

Nutrition expert Jessica Cith (New York-based) shared, flavonoids are a group of compounds commonly found in fruits, vegetables, cereals, bark, roots, stems, flowers, tea and wine. . Flavonoids are known for their anti-inflammatory and anti-cancer properties, which have been reported to have antioxidant properties.

Sonya Angelone (Nutrition Specialist of the Institute of Nutrition and Diet) added that flavonoid is also a polyphenol subgroup, a type of plant compound related to a wide range of health benefits, such as reducing the risk of development. heart disease, type 2 diabetes and some cancers.

The Belgian dietitian, Julie Upton (founder of Appetite for Health nutrition website), said flavonoids are a phenolic compound found in most plants and the most abundant ingredient in all. both non-nutritional bioactive components of food.

Since flavonoid levels can vary greatly in food and the amount needed for optimal health is not known, there is no specific recommendation. But in general, flavonoid-rich foods are the foods you definitely want to have in your diet.

Flavonoid was first confirmed to be closely related to cancer and cardiovascular disease

Flavonoids have been studied a lot recently and research has repeatedly found that these foods make you healthier. A meta-analysis of 12 studies published on PLOS One found that the risk of breast cancer significantly decreased in women who ate a lot of flavonoid foods in the diet.

Another study published in the Journal of Translation Medicine analyzed questions about food and health data from 1,658 people and found that the more people who regularly use flavonoid-containing foods are at risk. The lower the heart disease, if you have heart disease, the risk of death is reversed.

What are the best flavonoid-rich foods?

Many fruits and vegetables are a great source of flavonoids, but nutritionists say this is one of the best flavonoid-rich foods and drinks you should use: tea (especially green tea) , dark chocolate (should choose from 85% cocoa or more), berries, apples, citrus fruits, asparagus, green vegetables and red wine.

If you feel bothered to find flavonoids in your food every time you eat, remember that fruits and vegetables in general are dark in color and contain flavonoids (like blueberries, oranges and spinach). Onions and garlic are different from this group but are also rich in flavonoids.

How do I make sure I have enough flavonoids daily?

This special study shows that daily consumption of 500mg of flavonoids is enough for you to live healthy every day, equivalent to a cup of tea, an apple, an orange, more than half a cup of blueberries and a cup of broccoli. green in a day. You can simply add a sprinkle of blueberries to oatmeal for breakfast, add a handful of spinach to pasta sauce, eat an orange as a snack.