Dietary flavanol sources include cocoa, tea, grapes, and berries. (CREDIT: MARS)
We’ve been seeing so-called “superveggies” in the news (most recently onions and broccoli) that help to lower the risk of heart disease and some cancers. What do these vegetables have in common? Flavonoids. Thanks to these compounds, we’re able to keep some of nature’s most powerful defense mechanisms for our overall health stocked aplenty in our refrigerators.
What are flavonoids?
Flavonoids are a type of phytochemical. Don’t let the “chemical” part of that designation deter you – phytochemicals are natural compounds that contribute to plants’ color, flavor, and resistance to disease. They help plants resist fungi, bacteria, and viruses.
Your body handles flavonoids differently from other nutrients, such as carbohydrates or proteins. Rather, gut bacteria break down flavonoids and put them to use in various parts of the body. One of these jobs is to function as antioxidants.
Antioxidants help neutralize free radicals, which are unstable molecules that cause oxidative stress. Free radicals are produced during normal metabolism and enter the body from external sources like tobacco smoke, ultraviolet light, and air pollution. The oxidative stress damages cells, proteins, and DNA. It is linked to aging and various diseases, including cancers, heart disease, and neurodegenerative diseases, such as Alzheimer’s disease.
There are several classes of flavonoids:
- Flavanols are linked to many health benefits, including decreasing risk for heart disease. Some sources are lettuce, tomatoes, onions, apples, berries, and tea.
- Isoflavones are phytoestrogens, a form of estrogen in food.
- Flavanones are found in citrus fruits. They function as antioxidants, lower cholesterol, and reduce inflammation.
- Anthocyanins are the coloring in a wide variety of berries.
- Chalcones are thought to be antioxidants. Some are used in beauty products. Sources include tomatoes, pears, strawberries, and wheat.
- Flavones are found in herbs and spices such as thyme, oregano, celery, peppermint, and parsley.
Getting all the types of flavonoids for your health underscores the need to have a wide variety of vegetables and fruits in your diet.
Benefits of flavonoids
Cancer prevention
Long-term studies have found that a diet rich in flavonoids reduces the risks of colorectal, prostate, and breast cancers. Different flavonoids protect against specific types of cancers. Anthocyanins reduce the risk of lung cancer. Flavanols reduce the risk of prostate cancer.
Heart disease prevention
Your heart also benefits from a diet rich in flavonoids. A 2021 study found an association between lower blood pressure and foods rich in flavonoids. You’ll notice many flavonoid-rich fruits in the Mediterranean diet. The flavonoids help with blood vessel relaxation and prevent blood clots from forming.
Stronger brain health
Flavonoids are linked to brain health, decreasing inflammation in the nervous system and improving blood flow to the brain. A review in 2022 found that a diet rich in flavonoids is associated with better cognitive and memory function, especially in older adults.
Pain and inflammation management
A review study looked at flavonoids’ pain-relieving and anti-inflammation effects. Flavonoids were found to diminish cellular response to pain. Scientists are working on using flavonoids to manage chronic pain.
How much do you need?
There is no established recommended daily intake of flavonoids, but a higher intake has health benefits. The amount needed in the diet varies with age, sex, and overall health.
Foods with the most flavonoids
Although flavonoids can be ingested as supplements, it is best to get them from food.
1. Berries contain flavonoids, with the greatest concentration in blackberries. Blueberries, cherries, and raspberries contain all the subclasses of flavonoids. Strawberries contain moderate amounts of the subclass anthocyanins.
2. Red cabbage is another reliable source of anthocyanins. These flavonoids have protective effects against cancer, cardiovascular disease, diabetes, and age-related cognitive disorders.
3. Onions are basic to many native cuisines and are full of nutrients, including flavanols, which can reduce the risk of prostate cancer.
4. Kale is also a useful source of flavanols. It’s a good base for salads, soups and stews, smoothies, and protein shakes.
5. Parsley contains more than 130 milligrams of flavanols per gram, more than any other food in the American diet. It’s often added to soups and sauces or sprinkled over food and used as a garnish.
6. Tea, as a hot or cold drink, is an effortless way to add flavonoids to your diet. These include black, green, and oolong teas, good for both heart and brain health.
7. Red wine is a reliable source of flavanols. It remains, however, a controversial element of diet. Some studies showed potential benefits of one glass of wine per day on decreasing heart disease, but it increases the risk for cancer.
8. Dark chocolate and cocoa are both high in flavanols. In particular, cocoa has been studied for its protective effect on the cardiovascular system and for boosting cognitive function.
9. Citrus fruits contain flavanones. Using their juice will concentrate the compounds. You may like lemon or lime juice added to hot or ice water.
10. Soybeans are one of the best sources of isoflavones. You can eat them as tofu, tempeh, and edamame. They are believed to help protect against reproductive cancers such as breast, ovarian, prostate, and testicular cancers.
As you can see, there is no shortage of ways you can add more flavonoids to your daily diet. And there is no shortage of reasons you should find ways to add more — from head to toe, these powerful chemicals can help you live longer, healthier — and when that happens, you’ll be happier too.
