A key nutrient found in plums, blackberries and cranberries can significantly cut the risk of heart disease but millions of Britons are not getting enough in a new study has found.
Less than one in five people consume the recommended amount of flavanols with a powerful antioxidant also found in apples, strawberries and green tea. Even people eating five portions of fruit or vegetables daily often fail to get enough of this compound.
Previous studies show that adequate flavanol intake can lower the risk of dying from cardiovascular disease by nearly a third.
Professor Gunter Kuhnle of the University of Reading said the "five-a-day" message remains correct but people may need to think more carefully about which five fruits and vegetables they choose also since different produce offers different benefits beyond basic vitamins and minerals.
The study, published in the journal Food and Function the tracked diets of over 30,000 participants across the UK and US. Foods highest in flavanols per portion include plums, cranberries, blackberries and green tea followed by broad beans, cherries, apples with skin, strawberries, blueberries and pinto beans.
Lead author Dr Javier Ottaviani said the specific food choices people make matter more than simply eating enough fruit and vegetables overall. Adding blackberries and a whole apple or a cup of green tea to meals could meaningfully boost flavanol intake.
Researchers believe flavanols reduce inflammation and improve blood vessel function also lowering heart disease risk.
In a separate trial the researchers from King's College London and the University of Reading gave 61 healthy adults aged 65-80 a drink containing wild blueberry powder or a placebo. After 12 weeks, those who consumed the blueberry powder showed better memory with an 8.5% improvement in attention tasks and lower blood pressure compared to the placebo group.
