Dietary recommendation for flavanols - 400-600 mg/day.
Recommendation by the Academy of Nutrition and Dietetics. & benefits of avocado seeds, grated, use for part of the flour in baked goods.
Read more: First Official Dietary Recommendation for Flavanols Revealed, 400-600 mg/ day flavanols (https://www.nutraingredients.com/Article/2022/10/19/first-official-dietary-recommendation-for-flavanols-revealed)
Addition - flavanols specifically might be hard to get 400-600 mg of per day. It is the tea, cocoa, pomegranate peel catechins and epicatechins. EGCG in green tea is a catechin and three cups provides about 200 mg. Nine cups of green tea a day would not be healthy. A cup of cocoa too and colorful produce?
More info: Flavanols: A Family of Compounds, (flaviola.org)
Produce rich diets may get some - eat the apple peel too. Five to nine servings of vegetables and a little fruit. Add herbs and spices generously to increase the likelihood of phytonutrients. Commercially grown pale and under-ripe, may have less phytonutrient content than farm market vine ripened produce.
Why limit fruit?
Too much fruit sugar is not good for us and our livers. The rest of the body can't use the energy from fructose.
Fruit sugar on its on, a large apple snack, may also add to gassiness and discomfort from too much microbiome growth as they can use fructose by pricess of fermentation, which produces gas. Eat a smaller amount, half and a little sugar or carbohydrates and more balanced growth of microbiome species may result, with less gas producing ones growing too.
Sensitive bowels need to avoid too much raw veg or fruit as the pressure of gassiness can trigger symptoms. Steamed or soft cooked veg are more digestible.
There is more about flavonoids and other phytonutrients like fragrant terpenes on jenniferdepew.com page Phytonutrients.
Grating fresh avocado seeds and using the powder as part of the flour in a recipe - would be a way to add more catechins to your diet.
“#1. Anti-Cancer. Avocado seeds contain a natural chemical called biscatechin which has been shown in some studies to help fight off tumors. This has been used by some leukemia patients alongside regular treatments to help fight off this disease. #2 – Fights Inflammation…” The Health Benefits of Avocado Seeds - Best 16 Benefits and Uses, (health-fitness-motivation.com)
Grate the raw avocado seed with a small opening grater, a nutmeg grater, and use as part of the flour in a recipe. The cream colored inner nut turns orange-red colored as you grate it. It was bitter and I didn’t use it promptly and it turned brown - oxidized. Use fresh I would think. Time to experiment or find more information. 🤔
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