Fight Inflammation with Flavonoids

We all know that fruits and vegetables are good for us, but what exactly are the disease-fighting compounds that make them so great? Anthocyanins and flavanols are part of the flavonoid family of disease-fighting phytochemicals found in plant foods. Evidence suggests that flavonoids may help decrease inflammation in the body and protect against certain chronic diseases including cardiovascular disease, diabetes, some cancers, Parkinson disease and cognitive decline.

Research shows that higher anthocyanin and flavanol intake is associated with lower levels of inflammation in the body. This anti-inflammatory effect may contribute to the decreased risk of chronic disease associated with high intakes of flavonoids. In food-based analyses, higher intakes of apples, pears, red wine and strawberries were associated with a lower inflammation score.

To help further understand the protective role of flavonoids, researchers analyzed the intake of 2,375 Framingham Heart Study Offspring Cohort participants. Using food frequency questionnaires, researchers calculated each participant’s intake of total flavonoids and their classes (anthocyanins, flavonols, flavanones, flavan-3-ols, polymers and flavones). The researchers also measured the participant’s individual inflammatory biomarkers to determine the amount of inflammation in the body.

Bottom Line: Anthocyanins and flavanols are powerful disease-fighting phytochemicals that may help reduce chronic disease risk by decreasing inflammation in the body. Fruits and vegetables are packed with these phytochemicals; to reap the benefits, include a variety of fruits and vegetables in your diet. A good rule of thumb: strive for at least five servings of fruit and vegetables per day, and aim to include at least two different colored fruits and/or vegetables with each meal.

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