It's normal to feel confused about the term "flavonoids". but this word is like many others you might be hearing for the first time as you decide to learn and know more about food chemistry and what different foods contain of substances, compounds, and nutrients that directly or indirectly help boost and protect your health. So flavonoids are one of these chemical compounds found in many plant-based foods rich in them. In this article, we talk about flavonoids and how they help keep the body healthy. We also highlight the main foods rich in them.
What are flavonoids?
They are one of the most famous chemical compounds often mentioned when talking about the benefits of various foods for the body. Flavonoids are part of phytochemicals alongside carotenoids and other compounds. They give fruits and vegetables their bright colors. Flavonoids are a type of polyphenol found as key compounds in many plants and plant products like plant-based milks, chocolate, tea, coffee, and others. They play several important roles for plants like attracting pollinators, protecting leaves against bacterial infections, and regulating plant cell growth. Some well-known examples are quercetin and kaempferol, among others. Each flavonoid is digested differently in the body.
What are the benefits of flavonoids for the body?
Flavonoids provide many health benefits that help maintain the body's health, and some of the most important are:
- Flavonoids have antioxidant properties which help reduce inflammation linked to diseases like diabetes, heart disease, bone and joint conditions. They also fight free radicals in the body, protecting it from the risk of cancer.
- Flavonoids have anti-diabetic properties as they help release insulin and lower high blood sugar levels.
- Eating foods rich in flavonoids helps boost brain health and activity, protecting you from Alzheimer's and mental diseases.
Most important foods rich in flavonoids:
As mentioned earlier, flavonoids are divided into 6 main types. Each type is found in certain foods. Here's a look at each type and common examples of foods rich in it.
First: Flavanols
This type has antioxidant properties that protect against heart disease risks.
Foods rich in it: Onion , grape , tea , peach , berries , tomato , cabbage , broccoli.
Second: Flavon-3-ol
Foods with this type of flavonoids are rich in many nutrients and other dietary elements.
Foods rich in it: Green tea , apples , strawberries , cocoa , chocolate products.
Third: Flavonols
This type is found in white and blue plant flowers. It acts as a natural insecticide protecting plants from harmful insect attacks.
Foods rich in it: Parsley , red pepper , chamomile , mint.
Fourth: Flavonols
This type has anti-inflammatory properties and also helps control weight gain and cholesterol.
Foods rich in it: Lemon , orange , grapefruit.
Fifth: Isoflavones
This type helps maintain the efficiency of the body's endocrine glands by controlling natural hormone levels.
Foods rich in it: Soy , soy products , legumes like stewed fava beans
6th: Anthocyanins
This type is responsible for giving plant foods their red, blue, and purple colors.
Foods rich in it: Red and black grapes, strawberries, cranberries, blueberries, and blackberries.
