The Truth About Mac and Cheese

Mac and cheese is a rich creamy dish that consists of macaroni pasta mixed with a cheese sauce. It is mainly consumed in the United States and Canada. It’s high in calories because it’s made from cheese, pasta, butter, and cream. While calorie content varies depending on the ingredients, brands, and serving size, mac and cheese is a delicious meal that many people around the world enjoy. Individuals who want to promote their health and wellbeing can make a few swaps to reduce the calories of this dish. In this article, we are going to share a few facts about mac and cheese and how you can create a healthier recipe. Let’s get started!

Nutrition info about mac and cheese

As we said earlier, the calorie content of this delicious dish varies depending on the ingredients, brand, and consumed quantity. Mac and cheese contain a huge amount of refined carbs and fat which contribute to the high count of calories. Consuming more calories than you burn naturally leads to weight gain regardless of the type of food you consume.

Further, mac and cheese contain high sodium content. Research studies have shown that the recommended amount of sodium that people should take should not exceed 2300 mg per day. Excessive intake of sodium can lead to high blood pressure.

Homemade mac and cheese – both gluten-free and regular – have the highest number of calories since these versions usually contain huge amounts of milk, cheese butter, or cheese and cream. Preparing this dish at home allows you to omit sodium.

Since this dish is usually high in calories, you should consume it in moderation or occasionally to maintain your health and manage weight.

Reducing calorie count of mac and cheese

Mac and cheese usually contain high-calorie ingredients such as cheese, pasta, milk, and cream. Some versions which contain additional fat include cream cheese and butter. These ingredients make mac and cheese a delicious dish to consume in moderation. Fortunately, there are simple ways that you can use to reduce calories and make your dish healthier. To have time to prepare a nutritious dish, you should consider delegating your writing and editing tasks to assignment help website. Some of the swaps that you should consider include:

  • Using high fiber pasta and protein from chickpeas and beans instead of plain macaroni to increase fiber and protein
  • Using broccoli or cauliflower instead of plain macaroni to reduce calories and carbs
  • Following the directions on packaged mac and cheese products since they require less milk and butter.
  • Adding vegetables to your dish to increase nutrients and fiber while decreasing calories in each serving
  • Reducing the amount of cheese that you normally use by half and adding spices and herbs to add flavor to the dish
  • Swapping milk and cream for unsweetened nut milk to reduce calories
  • Going for Neufchatel cheese instead of the creamy one to enjoy the tangy flavor, and creamy texture with fewer calories
  • Adding lean proteins like beans, tuna, and chicken breast to increase protein levels and make the dish more satisfying

Keep in mind that mac and cheese are loaded with calories. Therefore, however you prepare it, it’s important to consume it in moderation to avoid serious health conditions in the future. now, let’s discuss these swaps that you need to make in detail.

Swaps to make mac and cheese healthier

There’s nothing as delicious and comforting as consuming a bowl of mac and cheese after a long day at work. Most people would love consuming this dish several times a week. However, it’s loaded with milk, butter, cream, macaroni, and cheese. And these ingredients are loaded with calories. However, by making a few swaps, you can add minerals, and essential vitamins while eliminating heavier elements for a nutritious dish that will nourish your soul.

1. Always go for homemade

The packets of boxed mac and cheese in some organizations have been found by CDC to contain chemicals known as phthalates which disrupt hormones in the body. Anyway, preparing your mac and cheese at home is usually a tastier and healthier alternative.

Add leafy greens for more nutrients

Leafy greens contain a lot of beneficial nutrients which the body needs. Greens like spinach and kale are rich in vitamin A, C, E, and K as well as calcium, magnesium, iron, and fiber. Plus, leafy greens will protect you from a wide range of deadly diseases by strengthening your immune system.

2. Whole wheat is better than pasta

Whole wheat pasta or whole grain offers a wider range of minerals and vitamins than white pasta. According to nutritional experts, a cup of wheat pasta contains 23 percent of fiber while white pasta only has nine percent. Whole wheat pasta contains 16 percent of fiber.

3. Legume-based pasta

If you’ve never added legume-based pasta to your mac and cheese, now is the time to do so. You should consider adding them to your ingredients because they have more flavor than the traditional pasta and you’ll find gluten-free options. Legume pasta offers more fiber compared to regular pasta. Plus, it has fewer carbs by 33 percent. Some varieties offer close to 50 percent of the recommended protein amount.

4. Throw in some chopped veggies

Mac and cheese is one of the best dishes to add vegetables. You can throw in carrots, broccoli, peas, onions, and mushrooms to name a few. You can add one or different types of vegetables to spice up your dish whilst managing your weight.

5. Include lean protein

Since macaroni and cheese complements different types of vegetables, it is also delicious when you add different types of proteins. From roasted turkey to grilled tofu, most protein varieties will be delicious on top of your mac and cheese. Protein is essential in the body for repairing and building tissues.

6. Use other milk alternatives

Macaroni and cheese are usually accompanied with a cheesy sauce that usually calls for cream or milk for a smooth tasty finish. You should try replacing cream or milk with other nutritious alternatives such as coconut, rice, soy, almond, and flax milk. These alternatives are low in protein and calories. And they are rich in calcium.

Conclusion

These are the truths about mac and cheese. If you love this tasty dish, there are a few changes that you can do to make it tastier and nutritious. What changes are you going to try out today?

Author Bio:

Sherri Carrier is a professional writer at Essaymama and a member of several writing clubs in New York. She has been writing her own poems since she was a child. The young author gets inspiration from her favorite writers and people whom she loves.

 

About NutriFusion® 

Just 1 in 10 adults meet the federal fruit or vegetable recommendations, according to a study published in CDC’s Morbidity and Mortality Weekly Report (MMWR). This report highlights that very few Americans eat the recommended amount of fruits and vegetables every day, putting them at risk for chronic diseases.

Studies have shown that supplementation with extracts from fruits and vegetables may improve age-related changes.

NutriFusion develops all‐natural fruit and/or vegetable powders that are nutrient dense for use in foods, beverages, supplements, and pet foods.

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Learn why natural plant-based vitamins work and why synthetics do not!

synthetic vitamins not as good as food based vitamins

There is a trend in taking dietary supplements. People take supplements to make up for the nutrients not gained due to a poor diet or a vegetarian lifestyle. People also take diet pills when they don’t like eating, or they are undergoing a diet.  Dietary supplements are synthetic products that are taken to supplement people’s diet. It can come in a pill, chewable gum, energy bar, tablet, capsule, or liquid.

Many people in the United States favor using diet pills to get synthetic nutrients. The type of synthetic nutrient most targeted by Americans is vitamins. However, there is a raging debate in scientific quarters about the effectiveness of these synthetic vitamins. In this post, we would be collaborating with health researchers at best uk essay writing service on the difference between natural vitamins and synthetic vitamins.

Benefits of Vitamins

Vitamins are nutrients that our bodies need to function optimally. These vitamins are derived from food or supplements as the body cannot produce them on its own. However, they have many benefits for the body, and we have examined some of these benefits below.

  • Vitamin A helps with improving the eyes vision
  • Vitamin B1 contributes immensely in helping us gain energy as it breaks down blood sugar.
  • Vitamin B2 helps to break down food and also aids the growth of body cells.
  • Vitamin B3 ensures that the body’s cells work correctly
  • Vitamin B5 aids the production of hormones for the body and contributes to the energy-making process of the body
  • Vitamin B6 helps the body form red blood cells as tested by assignment helper online research enthusiasts.
  • Vitamin B7 helps to break down proteins, fats, and carbohydrates. It also boosts the growth of hair, nails, and skin.
  • Vitamin B9 helps in the development of DNA and RNA
  • Vitamin B12 helps create a sound nervous system
  • Vitamin C helps the body create collagen. Also, it helps heal the body’s wound and contributes to the formation of the bone. In addition, it improves the functions of blood vessels, boosts immunity, and helps in iron absorption. Furthermore, it performs the functions of an antioxidant
  • Vitamin D helps to strengthen the bone
  • Vitamin E reduces stress and improves immunity
  • Vitamin K helps the blood to clot.
Meaning of Natural and Synthetic Vitamins

Natural vitamins are nutrients that the body needs to function optimally. Natural vitamins are derived from food sources, while synthetic vitamins are derived from artificial sources. These artificial sources can be drinks, energy bars, pills chewing gum, capsules, etc. Note that synthetic vitamins are different from supplements that are derived from dried food. However, the goal of synthetic vitamins is to copy the functions of natural vitamins in the body. This is poorly done.

Are there Differences Between Natural and Synthetic vitamins

fruit powder veggie powder nutrifusion whole food nutrition

The main difference has to be the difference between the way these vitamins are manufactured. Natural vitamins are made in the body by consuming certain types of food, while synthetic vitamins are made through artificial means. However, chemically there is little difference between the natural vitamins found in plant or animal sources and the ones that are artificially made.

Even with the bit of difference in chemical composition, there is a vast difference in the biological reaction of our bodies to synthetic vitamins. For instance, when you eat plant-based or animal-based food, you aren’t targeting a single nutrient but will consume many nutrients that vitamins would be inclusive. There is an interplay or interaction between these nutrients, allowing your body to absorb these nutrients and use them optimally for the body.

On the other hand, synthetic vitamins contain a single type of nutrient, and studies show the body might find it hard to absorb these synthetic vitamins. Some vitamins may be easily absorbed than others. Certain studies show that the body easily absorbed natural vitamin E than artificial vitamin E. The expert scientific researchers at essay writing service uk support this study

Conflicting Reports on the Functioning and Absorption of Synthetic Vitamins

  • For Multivitamins, some reports claim that it helps in reducing heart diseases and the risk of cancer. Other words claim it doesn’t reduce heart diseases and is more likely to increase the chances of getting cancer. A five-year study on the benefits of high-dose multivitamins for the heart revealed would not improve the heart’s Furthermore, some research shows that multivitamins had positive effects on memory. However, other studies thoroughly debunked it after carrying out a 12-year study.
  • Vitamin B, on the one hand, is touted to increase brain function. But, on the other hand, such reports are described as merely speculative as vitamin B supplement doesn’t have any positive benefits for the brain.
  • Vitamin D supplements have also become subjects of great scrutiny among scientists. Natural vitamin D has excellent effects on health and immunity, but scientists disagree about if vitamin D supplements have the same effect. Also, vitamin D helps in keeping bones healthy and strong. In addition, it helps in improving brain capacity and reduces the risk of cancer. Current studies have not reached a conclusive report of vitamin D supplements have such an effect yet. However, scientists agree that when you take vitamin D supplements with calcium, you can enjoy a healthier bone structure as an adult.

This summarizes the problem with a vitamin supplement. They could be effective, but they might need to be taken alongside other supplements. So, don’t buy a supplement on your own. Always do so upon a prescription.

How to Identify If Your Vitamin Supplement is Natural or Artificial

The obvious answer to this would be to check the label. However, if you don’t know what to look for, there is no use looking at the label for hints. When you are checking the label, do the following

  • When the manufacturer writes 100% natural. Go further to check the ingredient deck whether it is indicated that the manufacturer’s natural is plant-based or synthetic
  • Find the source of food to see if any food type is mentioned. If there is a list of food, then the supplement may be natural. If there isn’t, the supplement is artificial (Remember many supplement companies “cheat” and do not disclose or misrepresent the truth.
  • When you see salt forms such as acetate, chloride, hydrochloride, etc., know the supplement is artificial as manufacturers use salt to stabilize synthetic supplement
  • When you see the letters DL before a nutrient, such supplement is synthetic.

 

bio

Emily Harrinson is one of the most influential editors who work for a London big company. She has been with this big company since 2006. Emily is also a writer who had written essays for an essay writing service uk. She has also advised a cheap coursework writing service. She loves reading books, listening to music, and playing sports. She radiates positivity.

 

NutriFusion

Natural ingredients, no complicated chemical substances, squeaky clean label, zero synthetics, and rich in antioxidants and natural nutrition- ditch those detox and quick weight-loss gimmicks and get your glow on through real food goodness.

NutriFusion develops all‐natural fruit and vegetable powders that are nutrient dense for when you do not have access to fresh produce…and even when you do, to improve your vitamin intake. Sourcing only whole, non-GMO foods, NutriFusion offers consumers a concentrated micronutrient and phytonutrient-rich food ingredient blends. With a farm-to-table philosophy, NutriFusion’s proprietary process stabilizes the nutrients from perishable fruits and vegetables, allowing a longer shelf life and access to vital nutrients.

NutriFusion fruit and/or vegetable powders are for use in foods, beverages, supplements, and pet foods.

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The New Decade of Food Trends

The CDC Says Only 1 in 10 Adults Eat Enough Fruits or Vegetables whole30 high fiber foods

Global market research firm Mintel recently released a forecast for food trends in this new decade. This seems to be a crucial decade in which they see consumer tastes for food quickly evolving.

The Trend for More Single-Serve Portions

Single-serve meals are going to have more demand based on statistics from research firms which say that single-person households are on the rise. The US will have more than 36 million single-person households in 2019, a rise of around 80% compared to 2000 statistics. In 2060, the number of elder Americans (65 and above) will be 95 million, almost double that of the 52 million seniors today.

The Battle to Conserve Food

Consumers are becoming more aware of sustainability and waste when it comes to foodstuffs. In fact, this is an important item that many believe will be important for consumers starting this year. Consumers, for instance, are buying irregularly shaped food packages, aware that such items mean that much less food waste.

Retailers are thus studying and applying more flexible packaging systems. “Wonky” veggies and fruits will, therefore, be consumed and not thrown away during processing and packaging. Plastic is also being replaced in packaging by materials that decompose.

New Product Development Means Holistic Health

For manufacturers involved in NPD or new product development, holistic health is coming to the forefront. Consumers want products with lower fat, salt and sugar content, and also want more options on flavors. Meat alternatives are now more popular than ever. More than 30% of Americans think of themselves as flexitarians today. The future is bright when it comes to new product development over the next decade.

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6 New Superfoods You’ll See in 2020

Every year a set of new superfoods is touted to be the best. They become the newest stars of the nutrition world, giving consumers that much more nutrition per dollar spent on food. These foods may be the basis for or supplementary to your lifestyle. This new year and decade see great new superfoods or macronutrients coming into the market. Take a look at the following:

New Herbs

Last year adaptogens, herbs that help the body combat long term stress and give it endurance, were all the rage. It didn’t take long for herbal gurus like Rachelle Robinett to come up with new herbs that are even better than adaptogens.

She’s marketing a new class of herbs called nervines or nerveless HRBLS, basically, herbs that soothe the nerves instantly. They command the body to come out of fighting mode and put it into a calm and digestive frame.

Fiber is Still It

Fiber remains one of the best and most appreciated options in health and wellness. Expect to buy up your share of high fiber products based on legumes, grains, and nuts in 2020.

You can also turn on to the habit of snacking on these and high fiber snacks are getting more market shares. You can, for instance, use fiber boosts like acacia fiber to smoothies. Ms. Robinett classes fiber as a major macronutrient.

Prebiotics Rising

Like fiber, prebiotics is a powerful aid to digestion. They are becoming more popular, basically following in the footsteps of probiotics. (Probiotics have become so popular that there are even designer probiotic chips for the health-savvy lifestyle eater.)

For a healthy gut, some experts in the field think that prebiotics works better than probiotics for healthy digestion. Prebiotics come from indigestible fiber from plants like garlic, chicory and oats, and certain vegetables or grains. Prebiotic boosts are available in powder packs.

The Perfect Choco

Chocolates are the perfect lifestyle mood boosters. For those who worry that they may be unhealthy, worry no more. Experts have found that super dark chocolate which contains raw cacao is chock-full of antioxidants, fiber, iron, magnesium, and fiber. The votes should rack up for at least 75% dark chocolate content, or higher.

Now you can eat the perfect healthy chocolate to your heart’s content. Moderation, though, remains key to healthy eating even for the latest and the best macronutrients available in the market today.

Bitters for Better Digestion

Still, on the subject of digestive health, digestive bitters will help stimulate the creation of your body’s powerful digestive enzymes. This takes out the need to take exogenous enzymes, usually marketed as pills. Bitters like chamomile and dandelion root found in herbal teas help your body digest properly, reduce bloating and gas, and absorb nutrients better.

Algae Supreme

Chlorella, an alga, contains all the body’s amino acids, is rich in B12, antioxidants, minerals, and other vitamins. It binds naturally to toxins like heavy metals. This makes it a superfood, a powerhouse of health benefits. Make sure you use the tablets or powdered products with the outer shell pulverized.

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Chobani Betting on Plant-Based Dairy Products as Its Next Flagship Product

Chobani, a food manufacturer famous for its Greek yogurt, is set to expand from the yogurt aisle to the plant-based dairy alternatives by betting on oat milk as its next flagship product.  The company is set to launch an oat-based dairy product that includes not only oat milk but also oat-based yogurt on separate dates. The company will unroll its oat-based yogurts in December of 2019, while the oat milk and creamers will be launched in January 2020. However, this was not the first time that the company has pushed into making plant-based dairy alternatives as it has already started with coconut-based yogurt during the start of 2019.

Plant-Based Dairy Products are Future Growth for Chobani

Chobani is dubbed as the second-largest yogurt maker in the United States. With the new offering of plant-based dairy products, the company is cementing its goal of not becoming your usual yogurt company. Peter McGuinness, Chobani’s president, noted that the company has been making yogurt for 11 years. Still, this new endeavor transcends from yogurt to a bigger market – vegetarians, vegans, and plant-based eaters – that is a captured market that is exponentially growing in the United States.

McGuinness also mentioned that the company is embracing a transparent approach in its products, citing that its new creamers are made with real cream and contains fewer but more relevant and functional ingredients that the consumers can easily understand. Moreover, he also cited big companies such as Nestle and Danone, whose brands include Coffee-Mate and International Delight, respectively, are made with oil and do not contain any dairy at all.

There couldn’t be a better time to introduce the oat-based yogurt. Aside from the yogurt business getting stronger with sales increasing to 9% annually, according to Nielsen, many consumers are now looking for products that are healthier as well as better for the planet. Oatmilk yogurt is the perfect product to launch. Plant-based dairy products such as oat milk and oat yogurt provide an alternative to dairy, especially for people who have a restrictive diet. McGuinness pointed out that the number of plant-based dieters is increasing. Moreover, he also noted that the market for oat milk is set to increase to $50 million in the following year.

Why Oat Milk?

But with so many products that can be turned into plant-based dairy alternatives, Chobani opted for oats because of its better nutritional value, particularly its low-fat value. Growing oats is also more environmentally sustainable than nut trees such as almonds and walnuts. Lastly, it also has a good taste option than plant-based dairy alternatives made from either soy or almond.

But while launching off the non-dairy alternative can be an exciting venture of Chobani, tension may arise, especially when a dairy company expands into a plant-based offering. As such, Chobani released a press release that developing to the non-dairy alternative products will not replace its other conventional products – much to the relief of their long-time customers. What the company wanted is to expand its consumers from flexitarians to vegetarians and vegans.  For ethical marketing, Chobani will be calling its products oat drinks and oat blends instead of “milk” and “yogurt” to avoid deceiving the rest of the consumer population.

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Fad Diets and Busy Lifestyles Linked to Nutrient Deficiencies

There are always two sides to every story. While there is an increase in the number of people who adopt healthy lifestyles, there are those that succumb to eating unhealthy foods because of the fast-paced lives that they live. In the United Kingdom, a study published in the Lancet Medical Journal shows that more young people are opting for junk foods and fad diets. They are at risk for nutrient deficiencies. Specifically, teenage girls between the age of 11 and 18 were found to be deficient from nine (9) essential nutrients such as Potassium, Magnesium, Selenium, Iodine, Zinc, Vitamin B2, Vitamin A, Calcium, and Iron.

What Are the Numbers?

This particular study evaluated the intake of essential nutrients among British people from 1996 to 2016. Absorption of Calcium among teenage girls has fallen by 10%, which may affect bone strength and development among young women. Moreover, Vitamin D has fallen by 22%, and this is an essential nutrient for the bones, lungs, and brain. Iron, on the other hand, has fallen by 5%, and Potassium has decreased by 4%. Both Iron and Potassium are crucial for having a healthy cardiovascular system.  Vitamin A, which is vital for the eyes as well as reproductive health, has fallen by as much as 21%. Although this may be the case, protein intake increased by 10%, followed by Zinc and Magnesium by 4% and 2%, respectively.

On the other hand, the calorie and fat intake of teenage girls has also fallen by 17% and 25%, respectively. This is very surprising and ironic compared to countries where adolescent obesity is a big problem. Intake of an adequate number of calories and fats is necessary to drive the healthy metabolism of the body.

UK  Needs To Fortify Diets to Address Nutrient Deficiencies

Lead author Dr. Emma Derbyshire from the Health Consultancy Nutritional Insight Limited noted that despite that, there is so much information on health and nutrition, the UK diet has not improved. Moreover, the declining intake of vitamins and minerals from the right kinds of food is also a big problem as people are still opting for junk food that is, unfortunately, devoid of any nutrition. The lousy diet choices of people are responsible for around 90,000 deaths in Britain yearly. One in six deaths in the UK is associated with unhealthy foods.

The natural and easy way to do this is with our GrandFusion® fruit and vegetable powders. With just 1/4 teaspoon of powder in one of our blends, you can add as much as 50% of the daily value of 12 different vitamins from fruits and vegetables. GrandFusion® is the natural way to enhance your products and add all-natural vitamins and minerals from plants.

Why Teenage Girls Are Vulnerable

Teenage girls are vulnerable to nutrient deficiencies. One of the biggest culprits identified by the study is the modern and busy lifestyle that most young women follow. But more than the active lifestyle, Dr. Derbyshire also noted that social media is a significant driver in the nutritional deficiencies of many UK teenage girls. Many young women are conscious of their weight due to social media pressure; thus, they opt to go on great lengths to stay slim. Moreover, misinformation on the different fad diets or food groups is very rampant in social media, and it seems that this misinformation is moving faster than the science behind the food.

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Drinking Tart Cherry Juice May Promote Memory and Cognitive Performance

The University of Delaware recently conducted a study that shows a promising link between the prevention of memory loss and boosting cognitive ability with the consumption of tart cherry juice.

Boosting cognitive performance and prevention of memory loss should not just be the goal of older adults. And neither should it be a goal solely to gain more money or traction up the corporate ladder. Even people in the prime of their lives should opt to promote and protect their brain health. Why? Cases of dementia are on the rise. It is an umbrella term used to refer to a decline in thinking, problem-solving, language, and memory skills that affect a person’s ability to perform daily chores.

The Study on Tart Cherry Juice

In a different study, the University of Delaware stumbled upon the anti-inflammatory and antioxidant properties of the tart Montmorency cherries. It was shown to be capable of reducing blood pressure. The researchers wanted to explore the cherries’ properties further and tested their efficacy on brain health.

The new study results showed that frequent consumption of tart cherry juice showed to improve cognitive abilities as demonstrated by their decision making and memory skills. This is in comparison to test subjects who did not consume any tart cherry juice at all. It was proposed that the cherries’ oxidative stress-fighting and anti-inflammatory properties may help boost the blood flow to the brain, thereby increasing mental capacity. It is also believed that the bioactive compounds it contains like melanin, anthocyanins, and polyphenols may be crucial to its blood-pressure-lowering effects.

Importance of Cognitive Function

It is crucial to reiterate that cognitive function is a vital indicator of the quality of life and independence—whether as an older adult or not. That’s why it is important to start providing your brain function with the support and protection it needs to continue to do its cognitive role efficiently and reliably. And one way of achieving this is through the frequent consumption of tart cherries in the form of juice as put forth by the study.

Inspired by www.foodandwine.com

Foods Rich in Flavonoids Have Cancer-Fighting Abilities

What makes fruits and vegetables healthy are that they contain enzymes that can influence physiological processes in the body, and also contains flavonoids that can bring many benefits to the body.

A study conducted by researchers from ECU’s School of Medical and Health Sciences analyzed data obtained from the Danish Diet, Cancer and Health Cohort with 53,048 Danes for 23 years. The study found that people who regularly consume foods that are rich in flavonoids are less likely to die from cardiovascular diseases and cancer. The study was published in the journal, Nature Communications, and is a collaboration between the Danish Cancer Society Research Center and Herlev & Gentofte University Hospital.

What Is the Study All About?

The lead researcher, Dr. Nicola Bondonno, noted that the protective effects of flavonoids are highest among people who are at risk of developing chronic diseases. This is especially true among people who heavily smoke and drink alcohol, particularly those who consume more than the recommended amount per day. The findings of the study are significant because flavonoid-rich foods can be used to prevent the onset and development of chronic diseases potentially.  But aside from people with chronic diseases, flavonoids can also benefit healthy people who want to maintain their good health.

Where to Get Flavonoids?

While many fruits and vegetables contain specific amounts of flavonoids, one can get more by consuming flavonoid-rich foods such as tea and apples. Other types of foods that are rich in flavonoids include broccoli, oranges, and berries. There is a myriad of fruits and vegetables that contain high amounts of flavonoids. The study shows that consuming at least 500 milligrams of total flavonoids can reduce the risk of cancer as well as heart-related diseases.

How Many Flavonoid-Rich Foods to Consume?

But how much of these foods should you take in to benefit from flavonoids? The same study noted that it is easy to achieve the daily recommended amount by having an idea of the serving sizes of foods that you should eat. For instance, you can get 500 milligrams of flavonoids by consuming any of the following: one apple, one cup of tea, one orange, 100 grams of broccoli, and 100 milligrams of blueberries.

How Do Flavonoids Work?

While the study is conclusive that flavonoids can help promote better health, the mechanism on how it brings benefits to the body might still be a little vague. However, Dr. Bondonno noted that the protective effect of flavonoids is because it has anti-inflammatory properties. The anti-inflammatory properties can help improve blood vessel function as well as promote the immune system function.

The Future These Natural Wonders

Flavonoids come with potent anti-inflammatory benefits to the body, but Dr. Bondonno wants to research further the specific types of cancers and heart diseases that can benefit from flavonoids. Eventually, identifying the type of cancer and heart disease that can be prevented by flavonoids and the kind of food that can help the body may lead to the development of medicine made from nature.

Inspired by www.sciencedaily.com