The new research shows ‘not all of your five a day are equal’
Not all “five-a-day” fruit and veg portions are equal, according new research which revealed a cup of green tea might be better for your health than an apple. This is because some fruit and veg contain low levels of flavanols – which are vital nutrients in our diet that reduce the risk of heart disease, thanks to their anti-inflammatory and antioxidant properties.
Researchers tracked the diets of more than 30,000 participants across the UK and United States using biomarker measurements. Their study found fewer than one in five people consumed the recommended amount of flavanols – over 500mg a day – even those who regularly ate five portions of fruit and vegetables a day, as per NHS guidance.
The experts listed the top 10 fruit and veg for your health, based on the amount of flavanols they contain. And high on the list was green tea, coming in as the fourth best ‘fruit and veg’ – above apples, blueberries and strawberries, according to the new study, published in the journal Food and Function.
“Five-a-day is the right message, but we may need to think more carefully about which five,” Professor Gunter Kuhnle said. One cup of green tea contains roughly 200mg of flavanols, while a punnet of blueberries only contains 80mg of flavanols.
The only three ‘better’ options were plums, cranberries and blackberries. Research published in the National Library of Medicine shows drinking green tea is beneficial for the prevention of various diseases, particularly cancer, and neurological, cardiovascular, respiratory, and metabolic disorders.
It can also help the body ward off toxins. For these reasons, researchers are encouraging people to enjoy a cup as part of a healthy, balanced diet that can boost immunity and physical health.
However, you should be wary not to consume green tea in the evening, as it does contain caffeine.
Top 10 fruit and veg for your flavanol health:
1. Plums (500g, roughly one punnet): approximately 450mg of flavanols 2. Cranberries (250g, roughly one punnet): approximately 300mg of flavanols 3. Blackberries (200g, roughly one punnet): approximately 250mg of flavanols 4. Green tea (one 250ml cup): approximately 200mg of flavanols 5. Broad beans/fava beans (80g, a small handful): approximately 140mg of flavanols 6. Cherries (400g, roughly one punnet): approximately 130mg of flavanols 7. Apples with skin (200g, one medium apple): approximately 110mg of flavanols 8. Strawberries (200g, roughly one punnet): approximately 90mg of flavanols 9. Blueberries (150g, roughly one punnet): approximately 80mg of flavanols 10. Pinto beans (40g, two tablespoons dry): approximately 70mg of flavanols