5 of the Best Flavonoids Rich Foods

If you are wondering what flavonoids are, these are what give seeds, flowers, fruits, leaves, and bark their distinct tints. Interesting, right?

By acting as scavengers for free radicals throughout the body, flavonoids protect cells from free radical damage. They also prevent the synthesis of molecules that cause cancer and scientists see them as powerful potential anti-cancers.

Types of Flavonoids:

Flavonoids are categorized into six subtypes, and they are:

• Flavanols
• Flavones
• Flavanones
• Isoflavones
• Anthocyanins
• Flavan-3-ols

Flavonoids Foods of Great Benefits

Here are some of the most commonly famous foods that have the highest flavonoid content.

 1. Citrus Fruits

They are considered high in flavonoids and vitamin C that can be used to brighten drinks, sauces, sides, seafood, and other foods. The greatest benefit of these fruits is that they help you stay healthy by boosting your immune system.

2. Beans

 Eating foods like edamame, tofu, tempeh, and soy-based products is a great way to up your intake of flavonoids. Breast, ovarian, prostate, and testicular cancer risks can be significantly decreased thanks to isoflavones (one of the flavonoid types).

3. Tea

One of the world's most soothing and energizing drinks is definitely. The simplest approach to increasing your diet's flavonoid content is to drink tea, as flavonoids found in green, oolong, and black teas all lower the risk of cardiovascular disease and improve cognitive function.

4. Berries

All six types of flavonoid molecules are abundant in blueberries, blackberries, strawberries, and cherries, and they are helpful in protecting the body from oxidative stress.

5. Onions

Onions and all their different types like White, Red, Yellow, and Green Onions are common vegetables that offer a potent flavour as well as numerous health advantages, some of which include protecting the heart and maintaining sugar levels. In addition to that, because onions are rich in flavonoids, they can help fight cancer.

References:

1. Rodrigues, Ana Sofia, et al. "Onions: A source of flavonoids." Flavonoids—From Biosynthesis to Human Health; Justino, GC, Ed.; IntechOpen: London, UK (2017): 439-471.

2. Del Rio, Daniele, Gina Borges, and Alan Crozier. "Berry flavonoids and phenolics: bioavailability and evidence of protective effects." British journal of nutrition 104.S3 (2010): S67-S90.

3. Bansode, P. A. "Total flavonoid content of commonly consumed teas in India." World Journal of Pharmaceutical Research 4.2 (2015): 874-881.

4. Addi, Mohamed, et al. "An overview of bioactive flavonoids from Citrus fruits." Applied Sciences 12.1 (2021): 29.

5. Akillioglu, H. Gul, and Sibel Karakaya. "Changes in total phenols, total flavonoids, and antioxidant activities of common beans and pinto beans after soaking, cooking, and in vitro digestion process." Food Science and Biotechnology 19.3 (2010): 633-639.