Flavanols
Flavanols are a type of flavonoid, a class of compounds with antioxidant properties. They are found in various foods, including fruits, vegetables, tea, wine, and chocolate. Among flavonoids, flavanols have a unique molecular structure that confers specific health benefits.
- Category
- Bioactive compounds
- Molecular Formula
- C15H14O6
- Mechanism of Action
- Flavanols exert their effects mainly through their antioxidant, anti-inflammatory, and vasodilating properties, contributing to health benefits such as improved heart health and cognitive function.
- Evidence Grade
- B
Other Names
- Flavan-3-ols
- Catechins
- Epicatechins
Primary Benefits
- Antioxidant activity
- Improved heart health
- Improved cognitive function
- Anti-inflammatory properties
Recommended Dosage
| Adults |
There is no specific recommended dosage for flavanols as they are typically consumed through diet. However, a daily intake of 200mg has been used in research settings. |
Side Effects
- Upset stomach
- Nausea
- Excessive intake may lead to kidney damage
Precautions
- Individuals with kidney disease should consult their healthcare provider before increasing their flavanol intake.
- Excessive consumption of flavanol-rich products, such as dark chocolate, may lead to unwanted calorie intake and weight gain.
Interactions
- Flavanols may interact with medications for blood pressure, as they can affect blood vessel dilation.
Key References
- Jennings, A., Welch, A.A., Spector, T., Macgregor, A., & Cassidy, A. (2014). Intakes of Anthocyanins and Flavones Are Associated with Biomarkers of Insulin Resistance and Inflammation in Women. Journal of Nutrition, 144(2), 202-208.
- Hooper, L., Kay, C., Abdelhamid, A., Kroon, P.A., Cohn, J.S., Rimm, E.B., & Cassidy, A. (2012). Effects of chocolate, cocoa, and flavan-3-ols on cardiovascular health: a systematic review and meta-analysis of randomized trials. The American Journal of Clinical Nutrition, 95(3), 740-751.
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