Generic Doryx

EATING THE OKINAWA WAY: EAT THREE FLAVONOID FOODS DAILY (TWO TO FOUR SERVINGS)
Flavonoids—ubiquitous plant compounds found in large quantities in soy products and some other legumes (beans), and to a lesser extent in tea, onions, and apples—are powerful antioxidants. They provide a weak form of estrogen where the body needs it and block the body's own estrogen in locations where estrogen may induce cancer. They are present in almost all plant foods, but two plants—soybeans and flaxseed—have pharmacological levels of these compounds, levels that exceed those in other plants by as much as 1,000 times.14 Since most of us in North America don't eat either of these foods, we rely on tea, onions, apples, and broccoli as our best sources. Unfortunately, this leaves us with only a few milligrams of flavonoids a day in our diets, which is not enough for much disease protection unless we are big tea drinkers or onion eaters (and we all know what eating too many onions can do to our social life).
Europeans who have a high intake of flavonoids from drinking black tea have been shown to gain protection against heart disease, and of course, the Japanese are far ahead of everyone else. Indeed, the first study that measured blood levels of flavonoids in Japanese showed that they had up to fifty times the levels of Caucasians. No one has measured blood levels of flavonoids in the Okinawans, but our research group has calculated their flavonoid dietary intake, and it is impressive—significantly higher than other Japanese. We think this is one of the reasons they have such a low rate of hormone-dependent cancers such as breast and prostate cancer. It could also be a factor in their low heart disease rates.
The importance of flavonoids is only beginning to take hold in the medical research community—twenty years, incidentally, after our colleague Dr. Ken Setchell and his collaborator Dr. Herman Adlercreutz first isolated them in the lab. And it could be years before your doctor recommends them, but we hope not too many. Soy has just been allowed the unprecedented honor of an official U.S. Food and Drug Administration (FDA) health claim. The evidence is so overwhelming for soy's role in cardiovascular disease reduction that food manufacturers are now allowed to talk about the benefits of heart-healthy soy in their products. It is thought that the flavonoids play a major role in soy's cardioprotective effects. Our prediction is that as the evidence mounts for soy consumption reducing the risks for breast cancer, prostate cancer, and possibly other cancers, such as colon cancer, other USDA-approved health claims will follow. This will likely take a few more years and a lot more research.
You, however, don't have to wait to take advantage of their anticancer and heart-healthy properties. Eat soy or other flavonoid foods daily and you will maintain a high blood level of flavonoids. After a high-flavonoid meal they appear in measurable levels in blood or urine for up to thirty-six hours. Studies have shown that once-a-day consumption, usually of about 30 grams of soy (one ounce), is adequate for physiological effects. Twice a day would be even better, as proved by the Okinawans, who are at least twice-a-day soy consumers. Study the table below. It provides you with our most up-to-date understanding of all major high-flavonoid foods. While researchers have been touting the benefits of soy (including us), how many people realize that some of the most flavonoid-rich foods are just around the corner at the local grocer? Check out the flavonoids per serving of cranberry juice, applesauce, and celery sticks. Note that we include all known flavonoids and closely related compounds. The lignans and boron are not flavonoids but are closely related in terms of structure and function, and we have included them in our analysis for this reason. The recipes in this book will show you how to incorporate these foods easily into your daily routine, so that you can get at least a daily dose of your favorite nutraceutical!
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General health

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