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An absolutely fascinating new study, published in the journal Food and Function, has unearthed huge findings and raises a big question that could change the way we think about plant foods, in particular beans and fruits.
The research looked at dietary data from around 30,000 people in the US and the UK. And the scientists weren't just asking people what they ate, but they were looking at specific biomarkers in their urine. And they found, even among those who ate recommended amounts of fruits and vegetables, people were not getting enough of one important nutrient. In fact, fewer than one in five people were getting enough flavonols, 500 milligrams, into their bodies every day.
And the bean they highlighted as coming out on top, you won't be able to guess, and you probably won't be eating them. Lead investigator, Dr. Ottaviani, said some simple food switches could make a real difference to how much of these beneficial compounds are absorbed. Most people assume that eating plenty of fruits and vegetables covers this, but what this research shows is that specific choices you make matter far more than the total amount.
One of the other investigators said, "We may need to think more carefully. Different fruits and vegetables offer very different nutritional benefits beyond vitamins and minerals. As our understanding of these compounds grow, there's a real opportunity to make dietary guidance more specific and more effective."
The reason they were focusing on flavonols, which are found in high levels in certain foods, is because of their importance in supporting blood vessel elasticity by reducing inflammation, supporting circulation, and heart health. A leading professor in nutrition said, "The levels of flavonols in fruits and vegetables can vary widely, as they also do in fiber content, and that this should be explored further."
And one bean, one drink, and four fruits massively stood out, and I feel like hardly anyone eats this particular bean, and it's almost never talked about. And and same goes for the top fruit. We previously emphasized choosing beans and fruit based on their anthocyanin content, for example, black beans and blueberries. But were we wrong? Should we be thinking more about picking beans or fruits due to their high flavonol content?
Well, let's look at the foods with the higher flavonol content per portion based on the researchers' tests. The one that came out on top was plums. One 500 g punnet gives about 450 mg of flavonols. One 250 g punnet of cranberries, 300 mg. A 200 g punnet of blackberries, 250 mg. One 250 ml cup of green tea gives 200 mg. Here was the surprising bean: fava beans, or broad beans here in the UK. Just a small 80 g handful gives 140 mg. And one 400 g punnet of cherries gives about 130 mg. And I don't think I've ever made a video about plums or fava beans. I had no idea that so many people were deficient in flavonols despite eating the recommended amounts of fruits and vegetables.
Another astonishing finding with fava beans is Dr. Greger has found they're a top whole food source of natural levodopa, a powerful antioxidant and beneficial dietary addition for managing conditions like Parkinson's disease. This levodopa crosses the blood-brain barrier and converts into dopamine to help counter brain cell depletion. Eating about 250 g of cooked fresh green fava beans has shown measurable clinical and motor improvements in patients, similar to standard pharmaceutical treatments.
There's a few people though who need to be very careful with fava beans. Those on MAO inhibitor drugs, often used as antidepressants, and those with a genetic mutation. This mutation occurs in about 1 in 20 people, and at even higher rates in those of African and Mediterranean descent, in which people lack an enzyme that's necessary to detoxify certain compounds found in fava beans. And actually, without this enzyme, fava bean consumption can cause your red blood cells to rupture. But Dr. Greger notes that genetic testing for this mutation is widely available and affordable.
Next, we'll learn about one specific food we're all under eating. In fact, most people are only eating 4 g a day of this very powerful food. To find out more, you can click the middle of the screen now, but it will also be pinned to the top of the comments below.