Flavonoids are one of my recommendations for many of my female clients to help with PMS symptoms, and while a deficiency in flavonoids does not cause any disease it does offer protection against inflammation and some degenerative diseases.
Recent research has shown some correlation between flavonoid intake and low incidence of dementia. Flavonoids were found to be involved in the reduction of oxidative stress through mechanisms regulated by the glyoxalase pathway, proving beneficial for many degenerative conditions and neurological conditions.
The flavonoid nutrient family is one of the largest nutrient families known to scientists. Over 6,000 unique flavonoids have been identified in research studies, and many of these flavonoids are found in plants that are routinely enjoyed in delicious cuisines throughout the world. In terms of nutrient richness, we get far more flavonoids from plant foods than from animal foods, and in particular, vegetables and fruits can be especially nutrient-rich in this type of phytonutrient.
Flavoinids may be broken down into 5 groups.
| flavonols | flavan-3-ols* | flavones | flavonones | anthocyanidins |
|---|---|---|---|---|
| onions | apples | parsley | oranges | blueberries |
| apples | bananas | bell peppers | grapefruit | bananas |
| romaine lettuce | blueberries | celery | lemons | strawberries |
| tomatoes | peaches | apples | tomatoes | cherries |
| garbanzo beans | pears | oranges | pears | |
| almonds | strawberries | watermelon | cabbage | |
| turnip greens | chili peppers | cranberries | ||
| sweet potatoes | cantaloupe | plums | ||
| quinoa | lettuce | raspberries | ||
| garbanzo beans |
Flavonoids content in foods however are significantly reduced by storage and cooking. Onions can lose up to a quarter in the first two weeks of storage, and many are water soluble with 80% lost into the cooking water.
One of the best sources after purple fruit and berries is the pith in oranges, by drinking concentrated orange juice when the fruit is processed rather than squeezed you can obtain a higher concentration of flavonoids than freshly squeezed juice.
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