A large international study has revealed that the majority of people are not consuming enough flavanols—a natural compound linked to a lower risk of heart disease—and that even those who eat the recommended five servings of fruit and vegetables daily often fail to meet the target.
Study Findings: Five-a-Day May Not Be Enough
Researchers analyzed dietary data from more than 30,000 people in the United Kingdom and the United States. They found that fewer than one in five individuals consume enough flavanols each day to receive health benefits. Notably, many participants who regularly ate five portions of fruit and vegetables still did not achieve the recommended flavanol intake.
The study was conducted by scientists from the University of Reading, Harvard Medical School, the University of California Davis, and Mars, Inc. Earlier research indicated that consuming 500mg of flavanols per day significantly lowers the risk of death from heart disease, but the new findings show that most people are not reaching this goal.
Expert Commentary
Dr Javier Ottaviani, the study's lead author, said: "Flavanols can significantly reduce the risk of dying from cardiovascular disease, but only if you consume enough of them. Most people assume that eating plenty of fruit and vegetables covers this, but what this research shows is that the specific choices you make matter far more than the total amount." He added that including a handful of blackberries, a whole apple, or a cup of green tea alongside a meal could make a real difference.
The study also found that people following standard healthy eating recommendations, such as the NHS Eatwell Guide, are falling short of flavanol targets.
Rich Dietary Sources of Flavanols
To help people reach their daily intake, researchers identified foods with the highest flavanol content per serving:
- Plums (500g, roughly one punnet) - 450mg of flavanols
- Cranberries (250g, roughly one punnet) - 300mg of flavanols
- Blackberries (200g, roughly one punnet) - 250mg of flavanols
- Green tea (one 250ml cup) - 200mg of flavanols
- Broad beans/fava beans (80g, a small handful) - 140mg of flavanols
- Cherries (400g, roughly one punnet) - 130mg of flavanols
- Apples with skin (200g, one medium apple) - 110mg of flavanols
- Strawberries (200g, roughly one punnet) - 90mg of flavanols
- Blueberries (150g, roughly one punnet) - 80mg of flavanols
- Pinto beans (40g, two tablespoons dry) - 70mg of flavanols
Implications for Dietary Guidelines
The results, published in the journal Food and Function, raise questions about current nutrition recommendations and whether they could be adapted to better help people obtain beneficial compounds from their diet. Professor Gunter Kuhnle of the University of Reading said: "Five-a-day is the right message, but we may need to think more carefully about which five. Different fruits and vegetables offer very different nutritional benefits beyond vitamins and minerals, and as our understanding of these compounds grows, there is a real opportunity to make dietary guidance more specific and more effective. This research is a step towards understanding what that might look like in practice."
The researchers concluded that while eating plenty of fruits and vegetables is important, choosing specific types can have a better impact on heart health.
