Muscle & Fitness Hers South Africa – July-August 2019

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Flavonoids

ANTIOXIDANT, ANTI-CANCER, ENERGY-BOOSTING DYNAMOS

It’s the largest and most studied category of phytochemicals, accounting for

an estimated 6000 of the tens of thousands of phytochemicals identified.

There are 12 main subcategories of flavonoids, including anthocyanidins

(berries, grapes, wine), catechins (tea, cocoa, grapes, apples), flavonols/

quercetin (onion, kale), eriodictyol (citrus fruits), and isoflavones (soybeans,

legumes).

“Flavonoids have broad-reaching effects on the body, including anti-

allergic, antimicrobial, and even estrogen modulating”, says naturopathic

physician Jennifer Stagg, author of Unzip Your Genes: 5 Choices to Reveal a

Radically Radiant You. They are scavengers of cell-damaging free radicals;

plus, they contain lesser-known compounds that act at the genetic level.

They’re a major reason why epigenetics (the study of how nutrition impacts

gene expression) is on the rise. Two of the most widely studied flavonoids that

impact metabolism are EGCG (epigallocatechin gallate), found in green tea, and

curcumin from turmeric. Forage for these four favourite flavonoids:

ABSORPTIONOFTHEHEART-HEALTHY

ANTIOXIDANTS FROM COCOA AND TEA CAN BE

HINDERED IN THE PRESENCE OF COW’S MILK,

ACCORDING TO MOLECULAR NUTRITION & FOOD

RESEARCH, SO TRY HAVING YOUR HOT COCOA

AND TEA WITH ALMOND OR FLAX MILK INSTEAD.

LUTEOLIN

A type of fl avonoid found

in parsley and celery

that’s been shown to

reduce infl ammation. In a

study out this year in CNS

Neuroscience & Therapeu-

tics, consuming luteolin

helped curb infl ammation

in mice with autism and

animals with gout, a type

of infl ammatory arthritis.

It’s also a key cancer

fi ghter. New research in the

Journal of Cell Physiology

found that cancer cells in

the ovaries were signifi -

cantly reduced when

treated with luteolin.

EGCG

This fat-fi ghting catechin

has long been touted by

(DON’T) MILK IT:

Ursolic Acid

MUSCLEMAKERAND

ANTI-AGEINGHELPER

Thehumbleapple

andthatSouthern

charmer,thegreen

tomato(notfried,

though!),maybe

yournewbest

buddieswhenit

comestobuilding

sleekmuscle.

ResearchfromFree

RadicalBiology&

Medicinepointsto

acomboof

phytonutrients,

includingursolic

acid,asbeneficial

forskeletalmuscle

adaptationsin

strengthand

endurancetraining.

Otherresearch

showsitcanblock

theloss ofmuscle

massby suppressing

inflammationand

reducingtheactivity

ofaprotein(ATF4)

thatworksagainst

musclesasweage.

green tea lovers,thanks to

its ability to regulategene

expressionof adipose(fat)

tissue and to boost the

activityof a key

coactivator(PGC-1a)

that oxidizesfatty acids.

ANTHOCYANIN

Found in abundance in

blueberries and other red,

blue, and purple berries;

red radishes; and even

purple carrots,

anthocyanins can help halt

natural cell death by

preventing oxidation and

promoting detoxifying

enzymes, research shows.

Plus, they activate a gene

(NRF2) that kicks on an

antioxidant and anti-

infl ammatory response,

according to numerous

studies.

CURCUMIN

Found in the spice

turmeric, curcumin

is having a serious

moment in the limelight.

Research points to it

helping fi ght infections,

cancer, stomach ulcers,

and infl ammation, among

other conditions, accord-

ing to the University of

Maryland Medical Center.

From Gwyneth Paltrow’s

golden-milk recipe to

4000-year-old curry

preparations, there are

infi nite ways to add a

dash of the antioxidant-

rich spice to your daily

foods.

(^) 2019 JUL/AUG | M&F HERS | 81