Not all five-a-days are created equally – and only a fraction of us are getting enough of a key micronutrient from the fruit and veg we eat, new research has revealed.
The study, which included scientists from Harvard Medical School and the University of Reading, looked at the diets of UK and US participants and analysed the volume in which flavanols (compounds found in plants which have antioxidant and anti-inflammatory properties) were consumed.
Flavanols are a key ingredient we ought to be packing into our diets, as they have a “beneficial effect on vascular function and reduce cardiovascular mortality,” explains Prof Gunter Kuhnle of the University of Reading, one of the researchers involved.
But the study found that many of us aren’t hitting the recommended level of flavanols. Researchers used existing research to track the diets of more than 30,000 participants, using urine biomarkers to monitor flavanol levels.
Optimal flavanol levels sit between 400 and 600mg per day. However, the researchers discovered that fewer than one in five participants hit this level – including those who ate their daily five portions of fruit and vegetables.
The researchers point out that your choice of which fruit and vegetables you consume is more important than simply getting your five-a-day.
So which fruit and veg should we prioritise?
Flavanol-rich fruits include plums, which have around 450mg of flavanols per 500g punnet; cranberries, which have around 300mg per 250g punnet; and blackberries, which have around 250mg per 200g punnet.
You can also identify the volume of flavanols in different foods using the Phenol Explorer and US Department of Agriculture databases. However, Kuhnle points out that levels can vary even from one apple to another.
Instead, it’s about making mindful choices and eating a range of fruit and veg. “Including a handful of blackberries, a whole apple or having a cup of green tea alongside your meal makes a real difference,” suggests Dr Javier Ottaviani, the paper’s lead author from UC Davis.
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