Proanthocyanidin, a flavonoid found in fruits, vegetables, and beans, is a condensed tannin that may improve heart health, reduce cancer risk, prevent blood clots, and mitigate urinary tract infections. The most potent form is procyanidin, found in fruits and wines. Other sources include teas, chocolate, and certain spices. Processing and heating can reduce levels of condensed tannins.
Proanthocyanidin is a type of flavonoid found in the skin and seeds of fruits and some vegetables, especially the red or purple varieties; Red kidney beans may also contain this flavonoid. Flavonoids are a class of chemical compounds with suspect antioxidant capabilities; There are several subclasses of flavonoids, including tannins, which is the subclass to which proanthocyanidin belongs. Scientists consider proanthocyanidin molecules condensed tannins and believe that eating foods high in condensed tannins could improve heart health and reduce cancer risk.
Research suggests that the benefits of eating fruit containing condensed tannins go beyond simply reducing heart disease and cancer risk. Other benefits, gained primarily through food and drink intake rather than supplements, include reducing a person’s potential for blood clots, which can lead to heart attack or stroke, and mitigating urinary tract infections. The antioxidant may also lower rates of brain disease in people with long-term, steady blood sugar levels. The effectiveness of proanthocyanidin is attributed to the compound’s ability to search the body for free radicals and attack them.
There are three types of proanthocyanidins: prodelphinidin, procyanidin, and propelargonidin. Procyanidin, which is loaded with beneficial phytochemicals like epicatechins and catechins, is believed to be the most potent and abundant form of proanthocyanidin; It is found in most fruits and wines. In addition to vegetables and fruits, condensed tannins exist in high levels in teas and chocolate. In fact, unsweetened pure chocolate from the cocoa bean can contain up to three times more condensed tannins than fruit selections. Cocoa powder and liquor made with chocolate also have condensed tannins.
Types of fruits with high levels of proanthocyanidin include blueberries, apples, grapes, and persimmons. Blueberries, black plums, and blackberries are additional sources. Among vegetables, eggplant has traces of the antioxidant. Laboratory analysis shows that most vegetables have undetected levels of condensed tannins.
Fava and kidney are the two types of beans with the highest proanthocyanidin content. Legumes such as hazelnuts, chestnuts, and pistachios are another source of this flavonoid, if eaten raw. Certain spices can also be rich in condensed tannins; These include cinnamon and, to a lesser extent, curry.
While fresh, raw fruits contain the highest levels of condensed tannins, fruits that are freeze-dried can also retain substantial proanthocyanidin content. Heating, canning, and otherwise processing fruits generally reduces condensed tannin levels severely. Not adversely affected by fermentation, proanthocyanidin exists in large amounts in red table wines. Juices, such as apple juice and grape juice, have moderate levels of the antioxidant chemical if the juice was made from the whole fruit, including the skin.
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