Brightly colored vegetables and fruits are not only the perfect subject for an aesthetic photo from the farmers' market, but also a great source of flavonoids (natural compounds with powerful antioxidant and anti-inflammatory properties).
“If you regularly include fruits and vegetables in your diet (whether in meals or snacks), you're already getting flavonoids,” says Jasmine Hormati, M.D., a registered dietitian and founder of Mendinground Nutrition in New York City. “And if you can diversify your fruits and vegetables, that's even better.” We've compiled a list of 10 foods high in flavonoids to inspire your next shopping spree.
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What are flavonoids?
“Flavonoids are naturally occurring chemical compounds found in vegetables, fruits, legumes, wine, and many other foods,” explains Hormati. There are several subgroups of flavonoids based on their structure: flavones, flavonols, isoflavones, flavanols, anthocyanins, and catechins. Broadly speaking, flavonoids are polyphenols, substances that help reduce oxidative stress and inflammation.
What are the benefits of flavonoids?
Research shows that flavonoids have antioxidant, anti-inflammatory, and protective properties. As antioxidants, they neutralize free radicals—unstable molecules that damage cells and accelerate aging. As a result, flavonoids have been linked to preventing cardiovascular disease, supporting brain function, and strengthening the immune system. Quercetin, in particular, may help lower blood pressure and cholesterol levels.
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10 foods rich in flavonoids
Berries
All berries are excellent sources of flavonoids. Blackberries, blueberries, cranberries, and cherries contain high amounts of anthocyanins, which are what give berries their rich color.
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Parsley
The common green contains high levels of apigenin, a flavone with pronounced anti-inflammatory properties. Parsley is also rich in vitamins C, A, and K.
Capers
Capers, a popular ingredient in salads and pastas, are one of the best sources of quercetin, a flavonol with powerful antioxidant properties.
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Red cabbage
The deep purple hue of red cabbage is due to anthocyanins. It is also rich in vitamin C.
Red onion
Red onions are particularly rich in quercetin, most of which is found in the outer layers. They also contain phenolic compounds that are beneficial for the heart.
Tea
Both green and black tea are rich in flavonoids, but green tea has more catechins. Matcha is also a valuable source of these compounds.
Cherries and sweet cherries
Both sweet and sour varieties contain anthocyanins and catechins. They are also rich in vitamins A, C, and E.
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Oranges
“Citrus fruits, especially oranges and lemons, are rich in flavanones,” says Hormati. These compounds are known for their ability to neutralize free radicals and help lower cholesterol levels.
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Apples
Apples contain catechins and flavonols, including quercetin. It is important to eat them with the skin on, as this is where the most antioxidants are concentrated.
Red wine
If you choose a glass of wine, it is better to give preference to red: it contains a lot of flavonols and anthocyanins. At the same time, alcohol should be consumed in moderation and responsibly.
Based on material from: Vogue.com