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Eating foods with flavonoids can help prevent cognitive declineFlavonoids in vegetables -
If you can, include more of these flavonoid-rich foods in your diet. As for getting your flavonoid fix, Gellman recommends aiming for five servings of vegetables and two servings of fruits daily, featuring a rainbow of colors: "Making sure that every meal contains vegetables and every snack contains fruit is a great starting point.
Though they may make you cry, you probably enjoy cooking with onions and smelling their fragrant scent as they sizzle on the stove. But they don't just taste good— onions have many nutritional benefits , too.
Saute some onions as a base for soup, stew, or braised meat, or combine them with other vegetables in a stir fry for a quick, nutrient-packed meal.
Whether you add them to your breakfast, lunch, or dinner—or perhaps a charcuterie board—grapes are delicious.
There are also various health benefits of eating grapes. According to Gellman, grapes boast anthocyanidins blue-purple water-soluble flavonoids that increase vitamin C levels within cells.
These compounds protect against free radical damage and help prevent the destruction of collagen. You can also add them to yogurt or oatmeal, baked goods, or salads for a sweet anti-aging boost. With so many varieties of berries, it's easy to add these nutritional fruits to your diet.
From breakfast casseroles to salads, desserts, and more, incorporating berries into your diet can be tasty. They also make a refreshing dessert! You've probably heard that eating green vegetables is essential for a well-balanced and heart-healthy diet. There's a good reason for that, too; many are high in fiber, protein, and other essential nutrients.
Groux recommends incorporating leafy greens, like spinach, kale, and watercress, as well as green onions, broccoli, and artichokes, into salads and power bowls. And don't sleep on celery; Audrey points out that the low-calorie veggie contributes to lowering blood pressure and regulating blood sugar.
Red vegetables are packed with vitamins and minerals like potassium and vitamins A and C. While each has its own nutritional benefits, many provide antioxidants and carotenoids, which help with eye health. They can also be cooked lightly and used as sides for any dish. Take your fruits and veggies to the next nutritious level with a range of herbs and spices.
Many of your favorite seasonings contain flavonoids and antioxidants. In particular, saffron, dill, oregano, parsley, fennel, and celery have been found to have the highest amount of flavonoids. Cinnamon is also a great flavonoid-filled alternative to sugar for incorporating some additional flavor and color into your desserts," says Groux.
Aside from adding a splash of flavor to sweet drinks, desserts, and other dishes, citrus fruits like oranges and lemons are also full of fiber and provide many vitamins and minerals. They are another flavonoid-rich and vitamin C-enhanced option for brightening up drinks, sauces, sides, fish, and more.
Adding legumes to your diet is an excellent way to increase fiber and protein. Many legumes and pulses the edible seeds of legume plants are also full of flavonoids. Add them to salads, chilis, or soups for a hearty meal that tastes good and keeps you feeling full," suggests Groux.
As they're plant products, drinking tea and wine in moderation can provide some health benefits. In addition to boasting high levels of flavonoids, experts recommend chamomile tea for its soothing powers. If you do sip on red wine for its purported antioxidants, remember to enjoy it in moderation—there is, of course, such a thing as diminishing returns with excessive wine consumption.
Lastly, add a decadent touch to any meal or drink with a piece of flavonoid-rich chocolate or a dash of powdered cocoa. Yes, certain types of chocolate can provide health benefits.
In particular, dark chocolate has a high amount of flavonoids, with some studies showing it to contain more than red wine or black tea. In other words, the darker and more bitter the chocolate i. Batra P, Sharma AK.
Anti-cancer potential of flavonoids: recent trends and future perspectives. Ullah A, Munir S, Badshah SL, et al. Important Flavonoids and Their Role as a Therapeutic Agent. Published Nov doi: Schwarz D, Lipoldová M, Reinecke H, Sohrabi Y. Targeting inflammation with collagen.
Clin Transl Med. Li Y, Yao J, Han C, Yang J, et al. Quercetin, inflammation and immunity. Mattioli R, Francioso A, Mosca L, Silva P. Anthocyanins: a comprehensive review of their chemical properties and health effects on cardiovascular and neurodegenerative diseases.
Kooti W, Daraei N. A review of the antioxidant activity of celery Apium graveolens L. J Evid Based Complementary Altern Med. Abdel-Aal el-SM, Akhtar H, Zaheer K, Ali R.
Dietary sources of lutein and zeaxanthin carotenoids and their role in eye health. Published Apr 9. Yashin A, Yashin Y, Xia X, Nemzer B. Antioxidant Activity of Spices and Their Impact on Human Health: A Review. Antioxidants Basel. Published Sep Polak R, Phillips EM, Campbell A. For this reason, individuals should talk with a healthcare professional or dietitian before taking supplements.
For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub. Almost all flavonoids are antioxidants, meaning they can neutralize harmful atoms in the body known as free radicals.
This process can have a range of positive health effects. However, experts need to conduct more research into the potential benefits of antioxidants.
According to a review , five subgroups of flavonoids have been found to help lower blood pressure. This can provide benefits such as improving heart health and protecting the kidneys.
Additionally, some research suggests that flavonoids may have a use in the prevention and treatment of cancer. Research into the safe use of flavonoids to treat cancer is ongoing.
Flavonoids are a group of natural compounds found in fruits, vegetables, and other plants. The antioxidative properties of flavonoids are vital in the research concerning their potential beneficial health effects.
Research is ongoing into the potential benefits of consuming flavonoids, but they are already an important component in many medicines and medical research.
A person can typically maintain a sufficient intake of flavonoids by eating a nutritious, balanced diet that includes flavonoid-rich foods.
Antioxidants are in many healthful foods. Experts believe that they help the body fight harmful free radicals that can lead to various health…. Antioxidants are mostly found in plant foods.
They are natural molecules that help neutralize harmful free radicals in our bodies. Free radicals are…. What are micronutrients? Read on to learn more about these essential vitamins and minerals, the role they play in supporting health, as well as….
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Medical News Today. Health Conditions Health Products Discover Tools Connect. What to know about flavonoids. Medically reviewed by Jared Meacham, Ph.
Overview Food sources Supplements Benefits Summary Flavonoids are a group of compounds found in many fruits, vegetables, and other plant products. What are flavonoids? Food sources of flavonoids.
Further resources For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub. Was this helpful? How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.
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