Flavorful Flavonoids

#allthefood #berries #antioxidants

Flavonoids are helpful protective factors ideally found in abundance in the diet. Flavonoids are phytochemicals (meaning they have a function in the body other than providing energy, vitamins, or minerals) that have antioxidative properties. This means that they help lower oxidative stress on our cells; this can help with cancer prevention.

You may have heard that a glass of red wine is good for the heart. This is due to the cardio-protective factor of flavonoids found in the red wine. Flavonoids have been found to also affect cell signaling, with improved blood sugar, neuroprotective factors, and antithrombogenic aspects (preventing the formation of blood clots).

There are 6 different types of flavonoids; some foods contain all 6 and others contain one or a few types. Therefore, it is important to consume a variety of foods that have flavonoids. For example, anthocyanin is a flavonoid that also is a blue/purple pigment found in foods like red cabbage, grapes, and berries.

A couple foods, such as blueberries, cherries, and blackberries contain all types of flavonoids. Tea, including black, green, and oolong, is also a good source of flavonoids. Eating onions, parsley, chocolate, kale, and red wine, supplies the diet with a variety of flavonoids.

To increase flavonoid intake, try adding more of the mentioned flavonoid-containing foods to the diet. This could be eating more berries or cherries with breakfast. It could be adding fresh parsley sprinkled on dinners. If you already consume alcohol, an occasional glass of red wine would give one some flavonoids as well. Try to find small ways to manage increased flavonoid intake over time; this will be beneficial to your overall health.

Sources:

Waheed Janabi, A. H., Kamboh, A. A., Saeed, M., Xiaoyu, L., BiBi, J., Majeed, F., Naveed, M., Mughal, M. J., Korejo, N. A., Kamboh, R., Alagawany, M., & Lv, H. (2020, February). Flavonoid-rich foods (frf): A PROMISING nutraceutical approach against lifespan-shortening diseases. Iranian journal of basic medical sciences. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7211351/.

Flavonoids. Linus Pauling Institute. (2021, January 1). https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/flavonoids.