New research suggests that a cup of green tea may be more beneficial for heart health than many fruits and vegetables, challenging the traditional 'five-a-day' message. The study, published in the journal Food and Function, tracked the diets of over 30,000 participants in the UK and United States using biomarker measurements. It found that fewer than one in five people consumed the recommended 500mg of flavanols daily, even those who regularly ate five portions of fruit and vegetables.
Flavanols: The Key Nutrient for Heart Health
Flavanols are vital nutrients with anti-inflammatory and antioxidant properties that reduce the risk of heart disease. According to the study, not all fruit and vegetables provide equal amounts of flavanols. Professor Gunter Kuhnle stated: 'Five-a-day is the right message, but we may need to think more carefully about which five.'
Top 10 Sources of Flavanols
The researchers ranked the top 10 fruit and vegetables based on flavanol content. Green tea came fourth, surpassing apples, blueberries, and strawberries. One cup of green tea (250ml) contains approximately 200mg of flavanols, while a punnet of blueberries (150g) provides only 80mg.
- Plums (500g): ~450mg flavanols
- Cranberries (250g): ~300mg flavanols
- Blackberries (200g): ~250mg flavanols
- Green tea (250ml cup): ~200mg flavanols
- Broad beans/fava beans (80g): ~140mg flavanols
- Cherries (400g): ~130mg flavanols
- Apples with skin (200g): ~110mg flavanols
- Strawberries (200g): ~90mg flavanols
- Blueberries (150g): ~80mg flavanols
- Pinto beans (40g dry): ~70mg flavanols
Health Benefits Beyond Heart Health
Research published in the National Library of Medicine shows that drinking green tea is beneficial for preventing various diseases, including cancer, neurological, cardiovascular, respiratory, and metabolic disorders. It also helps the body ward off toxins. However, researchers caution against consuming green tea in the evening due to its caffeine content.
