Flavonoids are a type of phytonutrient that are found in many fruits and vegetables. They have been shown to have various health benefits, including reducing the risk of chronic diseases such as heart disease and cancer. Some of the best sources of flavonoids include green tea, dark chocolate, red grapes, blueberries, and citrus fruits. Here are 10 Foods that are Rich in Flavonoids:(1)
1. Green Tea
Green tea is loaded with antioxidants, including flavonoids. One cup of green tea contains about 200 mg of catechins, which are a type of flavonoid. Catechins have been shown to boost metabolism and promote weight loss.(2)
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2. Dark Chocolate
Dark chocolate is another good source of flavonoids. One ounce of dark chocolate contains about 11 mg of flavonoids. Dark chocolate has also been shown to improve blood flow and lower blood pressure.(3)
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3. Red Grapes
Red grapes are a great source of several different types of flavonoids, including resveratrol. Resveratrol has been linked to several health benefits, including reduced risk of heart disease and cancer. One cup of red grapes contains about 8 mg of flavonoids.(4)
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4. Blueberries
Blueberries are one of the best sources of antioxidants, including flavonoids. One cup of blueberries contains about 4 mg of flavonoids. Blueberries have also been shown to improve brain function and reduce the risk of Alzheimer’s disease.(5)
5. Citrus Fruits
Citrus fruits, such as oranges and lemons, are a good source of flavonoids. One cup of orange juice contains about 30 mg of flavonoids. Citrus fruits have also been shown to reduce the risk of cancer.(6)
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6. Broccoli
Broccoli is a nutrient-rich vegetable that is also a good source of flavonoids. One cup of broccoli contains about 2 mg of flavonoids. Broccoli has also been shown to boost the immune system and protect against cancer.(7)
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7. Kale
Kale is another nutrient-rich vegetable that is a great source of flavonoids. One cup of kale contains about 1 mg of flavonoids. Kale has also been shown to improve blood sugar control.(8)
8. Spinach
Spinach is a nutrient-rich vegetable that is also a good source of flavonoids. One cup of spinach contains about 1 mg of flavonoids. Spinach has also been shown to improve blood flow.(9)
9. Soy Beans
Soy beans are a good source of protein and also contain flavonoids. One cup of soy beans contains about 9 mg of flavonoids. Soy beans have also been shown to lower cholesterol and reduce the risk of cancer.(10)
10. Wine
Wine is made from grapes, which are a good source of flavonoids. One glass of wine contains about 1 mg of flavonoids. Wine has also been shown to improve heart health and improve sleep quality.(11)
These are just some of the many foods that are rich in flavonoids. Including these foods in your diet can help you obtain the many health benefits associated with flavonoids.
Scientific Evidence:
- Flavonoid-rich foods (FRF): A promising nutraceutical approach against lifespan-shortening diseases- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7211351/
- The Effect of Green Tea Extract on Fat Oxidation at Rest and during Exercise: Evidence of Efficacy and Proposed Mechanisms- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649093/
- Effect of cocoa on blood pressure- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6478304/
- Major Flavonoids in Grape Seeds and Skins: Antioxidant Capacity of Catechin, Epicatechin, and Gallic Acid- https://www.researchgate.net/publication/8910494_Major_Flavonoids_in_Grape_Seeds_and_Skins_Antioxidant_Capacity_of_Catechin_Epicatechin_and_Gallic_Acid
- Survey of antioxidant capacity and phenolic composition of blueberry, blackberry, and strawberry in Nanjing- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3274736/
- Bioactive Compounds of Citrus Fruits: A Review of Composition and Health Benefits of Carotenoids, Flavonoids, Limonoids, and Terpenes- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8868476/
- Effects of domestic cooking on flavonoids in broccoli and calculation of retention factors- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6407093/
- Flavonoids- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5465813/
- Dietary Quercetin and Kaempferol: Bioavailability and Potential Cardiovascular-Related Bioactivity in Humans- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835347/
- Flavonoid profile in soybeans by high-performance liquid chromatography/tandem mass spectrometry- https://www.researchgate.net/publication/6268250_Flavonoid_profile_in_soybeans_by_high-performance_liquid_chromatographytandem_mass_spectrometry
- Contribution of Red Wine Consumption to Human Health Protection- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6099584/
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