WHAT IS KAEMPFEROL?
Kaempferol is one of the many flavonols that can be found in plant based foods and is part of the phytonutrient family (a group of chemical compounds which occur naturally in plants and have numerous health benefits but are not considered essential nutrients). It is an antioxidant (a substance which protects the body’s cells from oxygen related damage) and has strong links with cancer prevention. In this article I will be discussing kaempferol in greater detail.
WHEN WAS KAEMPFEROL DISCOVERED?
Kaempferol was discovered in 1938 by the Hungarian biochemist Albert Szent-Györgyi as part of the flavonoid family. He initially referred to the flavonoids as vitamin P but it was later discovered that they are not essential to human health and therefore not technically vitamins.
HOW DOES YOUR BODY USE KAEMPFEROL?
As discussed above, kaempferol is most famous for its cancer fighting properties. However, it has many other roles in the human body. The list below outlines the main functions of kaempferol in humans:
– Acting as an antioxidant and protecting your body from damaging free radicals (harmful by-products of oxygen based reactions).
– Acting as an antidepressant.
– Acting as a phytoestrogen (a compound which regulates estrogen levels in the body and can help prevent cancer, heart disease, osteoporosis (reduced bone mineral density) and negative menopausal symptoms).
– Enhancing metabolism (by promoting the production of the metabolism boosting hormone triiodothyronine (also known as T3)).
– Preventing arteriosclerosis (hardening and loss of elasticity within the arteries).
– Preventing a number of different cancers (including breast cancer, lung cancer, ovarian cancer, pancreatic cancer and prostate cancer).
– Preventing heart disease.
HOW MUCH KAEMPFEROL DO YOU NEED?
Since kaempferol is not considered an essential nutrient, no official recommended daily allowance (RDA) has been established. However, certain studies suggest that consuming between 10 milligrams (mg) and 12mg of this phytonutrient per day is enough to unlock the health benefits of kaempferol.
WHICH FOODS CONTAIN KAEMPFEROL?
Kaempferol can be sourced from a wide variety of fruits and vegetables with spinach and turnip greens both being excellent sources. High levels can also be found in black tea. The table below outlines some of the top kaempferol foods:
| FOOD | MILLIGRAMS (MG) OF KAEMPFEROL PER 100 GRAMS (G) |
| Apples | 0.02 |
| Black Tea (brewed with tap water) | 1.31 |
| Blueberries | 1.81 |
| Onions | 0.62 |
| Oranges | 0.01 |
| Turnip Greens | 11.87 |
| Red Wine | 0.24 |
| Spinach | 7.64 |
WHAT ARE THE SYMPTOMS OF GETTING TOO MUCH KAEMPFEROL?
There is very limited research available on the effects of consuming extremely high levels of kaempferol. However, some of the possible symptoms of kaempferol overdose include:
– Allergic reactions.
– Interference with other medications and supplements.
KAEMPFEROL SUMMARY
Whilst there is still much more research to be done into the health benefits of kaempferol, the initial findings are very promising. This phytonutrient can fight cancer, heart disease and depression whilst also boosting metabolism. Additionally, it can be found in a large selection of fruits, vegetables and the popular hot beverage tea. So get the kettle on, snack on some fruit and start enjoying the benefits of kaempferol today.
Sources:
Kaempferol (BodyBuilding.com – Studies & Research Blog)
Kaempferol (Wikipedia)
List Of Phytochemicals In Foods (Wikipedia)
What Is Kaempferol (Wise Geek)
What Is Phytochemical? (Juicing For Health)
USDA Database for the Flavonoid Content of Selected Foods