Flavonoids
Updated July 28, 2007
Flavonoids are chemicals found in plants. There are thousands of different kinds of flavonoids.
Benefits of Flavonoids
Flavonoids are important to our health. Each kind affects the body differently, but positively.
Flavonoids act as:
- antioxidants
- metal binders (reducing free radicals)
- cell signaling modulators (for better cellular communication)
- cancer growth and invasion inhibitors
- vasodilators (opening arteries by relaxing them)
- platelet aggregation inhibitors (reducing blood clots)
Types of Flavonoids
Anthocyanidins
Anthocyanidins are found in red, blue, and purple fruits (e.g. berries, grapes, plums, blood oranges, red cabbage, red onion, etc.).
Flavanols
Flavanols are found in green tea, white tea, black tea, chocolate, apples, apricots, berries, and grapes.
Flavanones
Flavanones are found in citris.
Flavonols
Flavonols are found in dark green vegetables, onions, scallions, apples, berries, and teas.
Flavones
Flavones are found in herbs like parsley, peppers, thyme, oregano, and celery.
Isoflavones
Isoflavones are found in soybeans and legumes.
How to Get More Flavonoids in Your Diet
- Drink a variety of teas instead of soda or juice.
- Enjoy a little dark chocolate daily (mini candy bar, hot cocoa, etc.).
- Add berries or grapes (raisins count) to breakfast, desert, and snacks.
- Eat apples, apricots, plums, peaches, pears, oranges, tangerines, or other fruit as quick snacks on the go.
- Have a serving of dark green vegetables at every dinner (e.g. spinach, broccoli, cabbage, kale, watercress, bok choy, romaine lettuce, mustard greens, turnip greens, collard greens, etc.).
- Add lemon or lime juice or citrus zest to flavor foods.
- Use onions, scallions, parsley, thyme, celery, peppers, and other herbs to flavor foods (especially instead of using butter, margarine, or excess salt).
- Eat a soy product daily (e.g. soy milk, tofu, soy protein shake, etc.).
- Eat a servings of legumes daily at lunch and/or dinner.
Source: http://lpi.oregonstate.edu/infocenter/phytochemicals/flavonoids///<, http://whfoods.org/genpage.php?tname=nutrient&dbid=119, http://www.mypyramid.gov/pyramid/index.html
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