Dr. Will Cole shared this fantastic research finding last week, further confirming how truly superfood northern berries are. Let's examine the study a bit more closely.
Longevity doesn’t have to be complicated, and a recent study published in Nutrients (PMID: 38398876) backs this up with exciting findings. The research, based on data from the National Health and Nutrition Examination Survey (NHANES), explored how flavan-3-ols—natural compounds found in certain foods—can impact health.
The study found that a higher intake of flavan-3-ols (present in green tea, cocoa, apples, and berries) is linked to a 33% lower risk of all-cause mortality in people with metabolic syndrome. These compounds are known for their anti-inflammatory and antioxidant properties, which may support gut microbiome health and reduce the risk of cardiovascular disease and cancer.
What Are Flavonoids and Flavan-3-ols?
Flavonoids are a diverse group of plant-based compounds with powerful health benefits, and flavan-3-ols are a specific subtype. These antioxidants help neutralize harmful free radicals in the body, reducing oxidative stress that can lead to chronic illnesses. Flavan-3-ols also enhance blood vessel function, improve cholesterol levels, and have anti-cancer potential by inhibiting tumor growth.
Nordic Berries: A Powerhouse of Flavonoids
In Finland, nature provides an abundance of berries rich in flavonoids, including flavan-3-ols. Here’s a look at some local favorites and their benefits:
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Bilberries (Mustikka): Packed with flavan-3-ols and other flavonoids like anthocyanins, bilberries boost antioxidant levels, combat inflammation, and protect heart health.
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Lingonberries (Puolukka): These tart berries are rich in flavan-3-ols and proanthocyanidins, supporting gut health and potentially lowering the risk of chronic diseases.
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Sea Buckthorn (Tyrni): Known for its vibrant color, sea buckthorn contains flavan-3-ols and other flavonoids that promote overall wellness and strengthen immunity.
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Blackcurrants (Mustaherukka): Loaded with flavan-3-ols and anthocyanins, blackcurrants reduce inflammation, support cardiovascular health, and may have anti-cancer properties.
Simple Ways to Enjoy These Berries
Incorporate these Nordic superfoods into your diet—add them to morning yogurt, blend them into smoothies, or enjoy them fresh. The study suggests that even small, regular amounts can significantly benefit health.
Start with these flavonoid-rich berries and take a step toward a longer, healthier life!
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