Fruits, Veggies, Nuts and Longevity

AppId is over the quota
AppId is over the quota

There is plenty of research showing an association between the consumption of fruits, veggies and nuts with increased health and longevity.  Most of these studies were based on dietary questionnaires of study participants over a period of time and are prone to some inaccuracies and interpretation.  There is also always the question of what particular nutrient or compound in these foods or items in the diet that may be responsible for the observed benefits.

Now for the first time, research, published on Journal of Nutrition, looked at the effect of a high intake of polyphenols using a new nutritional biomarker test along with food frequency questionnaires (TDP).  The study linked a high polyphenol intake with a 30% reduction in mortality in older adults.

Polyphenols are naturally occurring compounds found largely in fruits, vegetables, coffee, tea, nuts, legumes and cereals.  There are more than 8,000 different polyphenol compounds that have been identified in plants. They have been shown to have an anti-oxidant, anti-inflammatory and anti-carcinogenic effect.

The researchers analyzed the effect of a polyphenol-rich diet using a nutritional biomarker that measures the total urinary polyphenol (TUP) concentration as a proxy measure of overall intake.  The study evaluated the relationship between TUP’s and TDP’s and all-cause mortality during a 12-year period among older adults. The study participants included 807 men and women aged 65 and older living in the Chianti region of Tuscany, Italy.

The development and use of nutritional biomarker tests provides a more precise and more objective estimate of intake because it is not based only on the participants’ memory. Nutritional biomarkers also take into account bioavailabity and individual differences providing a more accurate evaluation of the association between food intake and either mortality or disease risk.

This study showed overall mortality was reduced by 30% in participants who had diets rich in polyphenol diets (>650 mg/day) when compared to participants who had low dietary polyphenol intakes (<500 mg/day).

Raúl Zamora Ros, first author of the study, said that “the results corroborate scientific evidence suggesting that people consuming diets rich in fruit and vegetables are at lower risk of several chronic diseases and overall mortality.”

Polyphenols help to prevent the damage of free radicals in the body and actively work in preventing certain disease mechanisms from occurring.  Free radicals are unstable molecules that can damage arteries and cause other health problems. Because there are so many different types of polyphenols, eating a wide variety of foods will ensure you get the healthiest diet possible.

To maintain high levels of polyphenols in your body and bloodstream throughout the day, eat and drink polyphenol-rich foods throughout the day, every few hours.  Blood levels of polyphenols peak soon after they are consumed and decrease as they are metabolized or excreted from the body.  Refining foods removes polyphenols so you should focus on fresh or freshly cooked fruits, vegetables and legumes instead of refined foods. Polyphenols are usually not destroyed by moderate cooking or heating and some cooked foods may offer a more bioavailable form of certain polyphenols.

Avoiding consumption of foods and other things that promote free radical formation is also a key part of any healthy dietary strategy.

Your thoughts and comments are always welcome.