Plant food contains bioactive compounds that provide health benefits beyond basic human nutritional needs of carbohydrates, protein, fat, fiber, vitamins, and minerals. These compounds only unique to plant food are called phytochemicals or phytonutrients.

These phytochemicals have functional roles. They act as antioxidants to neutralize toxic chemicals and free radicals that are formed through oxidative stress. Think of a peeled apple. When exposed to air, it turns brown. To prevent discoloration as a result of oxidation, lemon juice can be added. The vitamin C and phytochemicals in lemon will prevent the deterioration of the apple’s quality. Think of your skin. When you lack sleep, that will cause your skin to age faster than it should. You need antioxidants from fruits and veggies to combat premature skin aging brought about by stress.

Camellia sinensis, the source of green, black, white, and oolong tea is widely studied for its phytochemical known as polyphenols. Polyphenols have different chemical structures with four main types: Flavonoids, lignans, stilbenes, and phenolic acids.

According to Ananya Rana et al’s concise review of the health benefits of polyphenols published in June 2022, “Polyphenolsserve a vital function in the protection of the organism from external stimuli and in eliminating reactive oxygen species (ROS), which are instigators of several illnesses.” Moreover, the review specifically highlights the effect of polyphenols on the gut microbiome (friendly bacteria in the intestines). “Specifically, the gut microbiome converts polyphenols into bioactive compounds that have therapeutic effects.” These health consequences range from improving lipid profiles (cholesterol and triglycerides), blood pressure, insulin resistance, and systemic inflammation thus decreasing the risk of heart attack or myocardial infarction, stroke, diabetes, and cancer.

Quercetin is a flavonoid abundantly found in cherries. It plays a role in inhibiting the action of aromatase, an enzyme that converts sex hormones that may lead to estrogen-related cancers like the breast and uterus. On the other hand, the stilbene resveratrol found in grapes has astounding effects on cardiovascular health.

Let us focus on the most widely consumed plant metabolite in the flavonoid family, the Flavan-3-ols. Major sources include tea from camellia sinensis, apple, banana, pear, peach, berries, cocoa, dark chocolate, and red wine.

During the Academy of Nutrition and Dietetics’ Food and Nutrition Conference and Expo held in October 2022 in Florida, experts recommended daily consumption of 400 to 600mg Flavan-3-ols. This dose reduces the risk associated with cardiovascular health and diabetes by improving blood pressure, cholesterol, and blood sugar levels.

How can we obtain that much Flavan-3-ols in the diet when our country is a tropical one? Berries aren’t readily available and if they were, the price isn’t affordable to the general population.

Are supplements the solution to berry-deprived Filipinos? While some may opt to just take supplements instead of wholefood plant based sources of Flavan-3-ols, it is important to know that nothing will replace the quality of phytonutrients from whole and minimally processed food sources.

Let us compare dried tea leaves in a bag and a pill that has extracted and isolated Epigallocathechin Galate or EGCG, a type of Flavan-3-ol. In a systematic review of 159 human intervention studies by Jiang Hu and colleagues in March 2018 on the safety of green tea and green tea extract consumption in adults, they found out that large bolus doses of EGCG and cathechin preparations (such as in supplements) resulted in hepatotoxicity or liver injury. The same dose obtained from brewed tea or extracts as part of beverages or food did not have any adverse effects: “Toxico and pharmacokinetic evidence further suggests internal dose of catechins is a key determinant in the occurrence and severity of hepatotoxicity. A safe intake level of 338 mg EGCG/day for adults was derived from toxicological and human safety data for tea preparations ingested as a solid bolus dose. An Observed Safe Level (OSL) of 704 mg EGCG/day might be considered for tea preparations in beverage form based on human adverse event data.”

Taking high dosage of EGCG and cathechin supplements can also cause nausea, abdominal pain or discomfort, diarrhea, or indigestion. Therefore, it is important to get our daily dose of Flavan-3-ols from whole or minimally processed food sources. Here is an example of food sources that are locally available. You can add these to your main meals in a day.

Flavan-3-ol Food Source	Amount of Flavan-3-ol
Breakfast:
1 cup of black tea	269mg
1 tablespoon of cocoa powder added to oatmeal or champorado	13g
1 large banana	14mg
Lunch:
2 dark chocolate squares	30mg
Snack:
1 small apple	12 mg
1 cup green tea	152mg
Dinner:
1 medium sized mango or 1 star apple	4mg
Total intake per day	494mg

Note: Experts recommend 400 to
600mg of Flavan-3-ols daily

Other locally available sources of Flavan-3-ols are:

½
cup grapes – 6mg

½
cup pear – 5mg

1
cup white tea – 163mg

1
cup oolong tea – 117mg

Brewed tea from camellia sinensis plant is the best and most economical source of Flavan-3 ols (EGCG). Whether prepared in a tea bag or loose leaf, it is better and safer than taking ECGC supplements. Go ahead, make it a habit to have tea time sans the sweets every day.

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