10 foods rich in flavonoids

SÃO PAULO – Flavonoids are very important molecules in phytotherapy coming from the metabolism of plants, they are found in different parts of the plant such as fruits, flowers and leaves. Scientists have already identified more than 5,000 different flavonoids, these molecules belong to the large family of phenolic compounds.
The most common flavonoids are quercetins, isoflavones, anthocyanins and catechins. The main effects of these substances are venotonic, anti-inflammatory, protective (of the vessels), with a beneficial effect on cardiovascular diseases and antioxidants. Some of these molecules even have an antitumor effect, that is, in the prevention of cancer. A study published in Nature Communicationson August 13, 2019 showed that people who normally consumed moderate to high amounts of flavonoid-rich foods were less likely to die from cancer and heart disease. In this study, with more than 53,000 Danes evaluated over a 23-year period, the protective effect appeared to be highest in people at high risk of chronic disease due to smoking and in those who consume more than two glasses of alcohol per day. Participants who consumed approximately 500 mg of total flavonoids per day had a lower risk of cancer and heart disease-related death. According to the researchers, who spoke about the study in a press release, it’s important to consume a variety of different flavonoids, found in plant-based foods and beverages. This is easily achieved in food,

Flavonoids are pigments that give color to flowers and, in some cases, leaves. These substances can be yellow (origin of the word flavo ), red, blue or violet.

Discover 10 foods rich in flavonoids:

1. Tea. Black , white and green tea are rich in flavonoids. It is estimated that up to 30% of tea leaves are composed of flavonoids such as quercetin, gallic acid and catechins. Prefer to consume unprocessed tea leaves, as they are richer in flavonoids.

2. Soy. Soybean is rich in isoflavones with important functions in the female reproductive system. Soy isoflavones are used to reduce menopausal symptoms , reduce osteoporosis and lower blood cholesterol levels .

3. Berries. Strawberry blackberry , raspberry and blueberry (blueberry) are among the richest foods in flavonoids. These fruits are rich in anthocyanins and ellagic acid, antioxidants that prevent cell aging and tumor formation. Studies also point out that diets rich in red fruits prevent memory problems.

4. Garlic. Garlic is rich in flavonoids and sulfur compounds that have anti-inflammatory, antibacterial and antiviral properties Studies also show that garlic helps to reduce blood cholesterol levels and prevent heart disease such as heart attack .

5. Apple. This fruit is rich in vitamins, minerals, fiber and a flavonoid called quercetin. Quercetin helps reduce the risk of cerebrovascular disease (such as stroke ) and certain cancers, such as stomach lung and liver .

6. Dark chocolate. Dark chocolate contains high levels of the flavonoid catechin. This compound is a powerful antioxidant, in addition to having anti-allergic and anti-inflammatory properties. Studies also point out that the consumption of dark chocolate is related to a lower risk of coronary heart disease. Choose dark chocolates with a high cocoa content and low fat content. read cocoa

7. Grape (and derivatives). Grapes and their derivatives (red wine and grape juice) are rich in catechins and are associated with a reduced risk of heart disease, heart attack and lower blood cholesterol. In addition, grape seeds are rich in resveratrol, a polyphenol that supposedly has action in delaying cell aging, against diabetes and cancer prevention.
resveratrol
Resveratrol is a polyphenol found in wine. Many qualities are attributed to it, such as prevention of cellular aging, prevention of diabetes and cancer. However, an Italian study published in May 2014 showed that resveratrol had no miraculous health effects, contrary to popular belief. Regular consumption of resveratrol and other polyphenols, abundant in red wine, was previously attributed to protection against cardiovascular disease.
The research, carried out with a group of people who live in Tuscany, where the famous Italian wine Chianti is produced, indicated that those who had a diet with high levels of resveratrol did not live longer or had a lower incidence of cardiovascular disease or cancer when compared with those who consumed small amounts of this antioxidant.
“The resveratrol story seems to be a new case of a substance that has received a lot of media influence regarding its health benefits, which, according to this study, were not confirmed,” said Dr. Richard Semba, Professor of Ophthalmology at the Johns Hopkins School of Medicine in Baltimore (Maryland, USA). This physician is lead author of research published in the Journal of The American Medical Association ,Internal Medicine .
“The idea was that certain foods or drinks are good for you because they contain resveratrol. We found no evidence to support this,” she adds.
Despite these negative results, studies show that consumption of red wine, dark chocolate and berries reduces inflammation in some people and this may have protective effects on the heart.
“Our research is now focused on polyphenols that explain these benefits,” said Luigi Ferrucci, an epidemiologist at the National Institute of Aging (National Institute of Aging), one of the authors of the research.

8. Spinach . This and other leafy greens are rich in flavonoids with anti-inflammatory properties as well as antioxidants, which protect cells against free radical damage. In addition, spinach is also rich in carotenoids, pigments with anti-cancer properties that improve vision.

9. Broccoli. This vegetable is rich in flavonoids that prevent the development of cancer, especially lung cancer in smokers.

10. Onion. This vegetable is rich in flavonoids and perhaps one of the main sources in people’s regular diet. Furthermore, onions are known for their anti-inflammatory and antibacterial properties.

The list of foods rich in flavonoids is long. Always try to include them in your diet. A final tip is to assemble the dish in a very colorful way, as many colorful fruits and vegetables are rich in flavonoids.

Why do plants produce flavonoids?
In the secondary metabolism (it is in this metabolism, not in the primary – mainly responsible for the synthesis of proteins, lipids and carbohydrates, that the medicinal plant synthesizes its active ingredients) the medicinal plant produces flavonoids, mainly to protect from the UV rays of the sun, to protect against fungi and bacteria, favor pollination or consolidate the cell wall. We find a large amount of flavonoids in the skin of fruits, for example, precisely to protect against UV rays from the sun.

Jeanne Kenney
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I’m a stylist trainer, a content creator, and an entrepreneur passion. Virgo sign and Pisces ascendant, I move easily between my dreams, the crazy world I want, and my feet on the ground to carry out my projects.

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