Study Finds Specific Fruits and Vegetables Deliver Higher Flavanols Than Five-a-Day Target Alone

A study published in the journal Food and Function examined dietary data from 30,000 participants in Britain and the United States. Fewer than one in five reached adequate flavanol intake, even among those who met the five-a-day fruit and vegetable target.

The findings indicate that the specific items chosen matter more than the total number of portions. The researchers listed foods with higher flavanol content. A single punnet of plums supplied about 450 mg, cranberries about 300 mg, and blackberries about 250 mg.

A 250 ml cup of green tea provided roughly 200 mg, and a small handful of broad beans contained 140 mg. Cherries, apples eaten with the skin, strawberries, and blueberries also appeared on the list, though at lower concentrations. The U.S. Academy of Nutrition and Dietetics has suggested that roughly 500 mg of flavanols per day may support cardiovascular health, while the NHS has not set an official target.

Javier Ottaviani, who led the study, said most people assume eating plenty of fruit and vegetables covers flavanol needs, but the data show that specific choices matter more than total amount. Prof Gunter Kuhnle of the University of Reading stated that five-a-day guidance remains sound but that greater attention should be paid to which items make up those portions.

A spokesperson for the British Heart Foundation noted that flavanol content varies with growing conditions, climate, ripeness, and storage. The same statement added that individual differences in gut bacteria may affect how much benefit people receive from the compounds.

Both the British Heart Foundation and the British Nutrition Foundation continue to recommend a balanced diet that includes a variety of fruits and vegetables.