{"id":5533,"date":"2024-05-05T13:19:56","date_gmt":"2024-05-05T13:19:56","guid":{"rendered":"https:\/\/www.ahmetozyigit.com\/?p=5533"},"modified":"2024-05-05T16:10:49","modified_gmt":"2024-05-05T16:10:49","slug":"flavanoller","status":"publish","type":"post","link":"https:\/\/www.ahmetozyigit.com\/en\/flavanoller\/","title":{"rendered":"Flavanols: Important Nutrient Sources for Heart and Brain Health"},"content":{"rendered":"
\"\"<\/figure>\n\n\n

Flavanoller, veya daha geni\u015f isimleri ile flavonoidler, baz\u0131 meyve ve sebzelerde bulunan ve kalp ve beyin sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00f6nemli olan molek\u00fcllerdir. Flavanoller, polifenol ad\u0131 verilen besin molek\u00fcllerinin kayna\u011f\u0131d\u0131r. Yap\u0131lan bilimsel \u00e7al\u0131\u015fmalar, diyetimizin i\u00e7erisine ekleyece\u011fimiz belirli miktarlarda flavonoidlerin kalp krizinden \u00f6lme riskini %27 dolaylar\u0131nda azaltt\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir (1). Bunun yan\u0131 s\u0131ra, flavanollerin beyin \u00fczerindeki etkisini \u00f6l\u00e7mek i\u00e7in yap\u0131lan \u00e7al\u0131\u015fmalarda, ya\u015flanman\u0131n bir par\u00e7as\u0131 olan alg\u0131sal gerileme ve haf\u0131za problemlerine kar\u015f\u0131 flavanollerin etkili oldu\u011fu g\u00f6sterilmi\u015ftir (2).<\/p>\n

There are also scientific studies showing that flavanols extend life. This is because it has senolytic properties that help destroy aging and dysfunctional cells during cell aging processes. We know and follow from scientific publications that supplements called Quercetin and Fisetin, especially sold as food supplements in concentrated form, have serious effects in this direction (3). Although these studies are just at the beginning, we can clearly see that flavanols have very positive effects on health. As a result, the American Academy of Nutrition and Dietetics recommended taking 400-600 mg of herbal flavolols daily against cardiometabolic diseases (4).<\/p>\n

Sources of flavanols include cocoa, strawberries, grapes and berries. In particular, fruits such as blueberries, raspberries and blackberries, which have both antioxidant and strong anti-inflammatory properties, are a serious source of flavanols (5). A daily dose of these sources allows us to benefit from the senolytic activity offered by flavanols, which is cardioprotective, contributes to brain health, and allows the cleaning of aging cells from the body.<\/p>\n

Even though we know its health benefits, unfortunately we do not consume it in sufficient quantities during the day. We can sometimes choose smoothies for this. We make a smoothie that is both healthy and delicious by blending many vegetables and fruits. However, there is something to be careful about at this point.<\/p>\n

Latest scientific studies and publications show that some fruits added to smoothies contain the polyphenol oxidase enzyme, thus reducing the effect of polyphenols such as blueberries, raspberries, strawberries and blackberries, which we add to these smoothies and try to benefit from their health benefits (6). For example, since banana is a very serious source of polyphenol oxidase, it can cause the other polyphenols in your smoothie to almost disappear. If you are trying to get your flavanols in high doses through smoothies, avoid banana and beet root in your smoothies. Instead, choose avocado, kale, and blueberry and blackberry mixtures.<\/p>\n

If you cannot get your flavanols from daily food sources, you can use food supplement forms of flavanols, especially Fisetin and Quercetin.<\/p>\n

References<\/strong><\/p>\n

(1) Sesso, HD\u00a0et al.<\/em>\u00a0(2022) 'Effect of cocoa flavanol supplementation for the Prevention of Cardiovascular Disease Events: The Cocoa Supplement and Multivitamin Outcomes Study (Cosmos) randomized clinical trial',\u00a0The American Journal of Clinical Nutrition<\/em>, 115(6), pp. 1490\u20131500. doi:10.1093\/ajcn\/nqac055.<\/p>\n

(2) Sloan, R.P.\u00a0et al.<\/em>\u00a0(2021) 'Insights into the role of diet and dietary flavanols in cognitive aging: Results of a randomized controlled trial',\u00a0scientific reports<\/em>, 11(1). doi:10.1038\/s41598-021-83370-2.<\/p>\n

(3) Mbara, KC, Devnarain, N. and Owira, PM (2022) 'Potential role of polyphenolic flavonoids as senotherapeutic agents in degenerative diseases and geroprotection',\u00a0pharmaceutical medicine<\/em>, 36(6), pp. 331\u2013352. doi:10.1007\/s40290-022-00444-w.<\/p>\n

(4) Crowe-White, K.M.\u00a0et al.<\/em>\u00a0(2022) 'Flavan-3-ols and cardiometabolic health: First ever dietary bioactive guideline',\u00a0Advances in Nutrition<\/em>, 13(6), pp. 2070\u20132083. doi:10.1093\/advances\/nmac105.<\/p>\n

(5) Rothwell, J.A.\u00a0et al.<\/em>\u00a0(2013) 'Phenol-explorer 3.0: A major update of the phenol-explorer database to incorporate data on the effects of food processing on polyphenol content',\u00a0Database<\/em>, 2013(0). doi:10.1093\/database\/bat070.<\/p>\n

(6) Ottaviani, J.I.\u00a0et al.<\/em>\u00a0(2023) 'Impact of polyphenol oxidase on the bioavailability of flavan-3-ols in fruit smoothies: A controlled, single blinded, cross-over study',\u00a0Food & Function<\/em>, 14(18), pp. 8217\u20138228. doi:10.1039\/d3fo01599h.<\/p>","protected":false},"excerpt":{"rendered":"

Flavanoller, veya daha geni\u015f isimleri ile flavonoidler, baz\u0131 meyve ve sebzelerde bulunan ve kalp ve beyin sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00f6nemli olan molek\u00fcllerdir. Flavanoller, polifenol ad\u0131 verilen besin molek\u00fcllerinin kayna\u011f\u0131d\u0131r. Yap\u0131lan bilimsel \u00e7al\u0131\u015fmalar, diyetimizin i\u00e7erisine ekleyece\u011fimiz belirli miktarlarda flavonoidlerin kalp krizinden \u00f6lme riskini %27 dolaylar\u0131nda azaltt\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir (1). Bunun yan\u0131 s\u0131ra, flavanollerin beyin \u00fczerindeki etkisini \u00f6l\u00e7mek i\u00e7in […]<\/p>","protected":false},"author":2,"featured_media":5537,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[37],"class_list":["post-5533","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-flavanoller"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/www.ahmetozyigit.com\/en\/wp-json\/wp\/v2\/posts\/5533","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.ahmetozyigit.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ahmetozyigit.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ahmetozyigit.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ahmetozyigit.com\/en\/wp-json\/wp\/v2\/comments?post=5533"}],"version-history":[{"count":3,"href":"https:\/\/www.ahmetozyigit.com\/en\/wp-json\/wp\/v2\/posts\/5533\/revisions"}],"predecessor-version":[{"id":5539,"href":"https:\/\/www.ahmetozyigit.com\/en\/wp-json\/wp\/v2\/posts\/5533\/revisions\/5539"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ahmetozyigit.com\/en\/wp-json\/wp\/v2\/media\/5537"}],"wp:attachment":[{"href":"https:\/\/www.ahmetozyigit.com\/en\/wp-json\/wp\/v2\/media?parent=5533"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ahmetozyigit.com\/en\/wp-json\/wp\/v2\/categories?post=5533"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ahmetozyigit.com\/en\/wp-json\/wp\/v2\/tags?post=5533"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}