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Flavonoid Foods - Flavonoid Rich Food List

Updated on November 29, 2016
Flavonoid rich foods photo
Flavonoid rich foods photo

Flavonoid foods mean the list of high flavonoid rich foods which include flavonoid rich dark chocolate (cocoa powder), black tea, berries, green vegetables etc.

Flavonoids are natural pigments found in plants. The pigments produced in different plants can vary and hence there are different flavonoids coming from plants.

All fruits and vegetables are natural sources of flavonoids. They come in different colors say yellow, red, orange and so on which means we have a wide variety of flavonoids available in nature. These flavonoids act as antioxidants required for the healthy functioning of our body. For example, the flavonoids apigenin and luteolin are helpful in killing pancreatic cancer cells.They can help reduce inflammation, they protect from cell damage, and they also protects blood vessels from rupture. They are also natural antibiotics that works against many viruses and bacteria.

It may be noted that even though fruits and vegetables are high in flavonoids, heating and cooking can reduce the amounts of useful flavonoids .

Flavonoids Help Absorption of Vitamin C

Flavonoids in foods help absorption of vitamin C. Sometimes even if you take enough vitamin C, your body may not absorb it due to the lack of flavonoids. This can in turn weaken the immune system and the person may get frequent cold or flu. Citrus fruits which contain high amounts of both vitamin C and flavonoids can help improve your immunity.

Flavonoid Rich Food Sources

All fruits and vegetables are good sources of flavonoids, but here are some excellent flavonoid sources.

  • All berries, especially black raspberries are full of flavonoids. Don't confuse with blackberries and black raspberries!
  • Tea is an excellent source of flavonoids, for maximum benefits have black tea
  • licorice or liquorice is the root of a plant which has many medicinal uses
  • Dark chocolates

Having berries like raspberries, blueberries, blackberries, strawberries are especially good for getting flavonoids. Green vegetables like spinach, broccoli, Brussels sprouts and also legumes like red and black beans are also good dietary sources of flavonoids.

Usually the flesh of the fruits contain most of the flavonoids, but surprisingly in oranges flavonoids are present mostly in the white covering over the citrus fruit.

Even though you cannot find black raspberries or if you do not like tea, you can easily get lots of flavonoids if you include enough fruits and vegetables in your diet. Having an apple or even adding onions to your food can make a change!

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Flavonoids are naturally present in berries and cocoa

Flavonoid rich food - berries
Flavonoid rich food - berries
Flavonoid rich cocoa
Flavonoid rich cocoa

Deficiency Of Flavonoids

Deficiency of flavonoids in your diet can happen if you don't take enough fruits and vegetables. This may lead to a weakened immune system, inflammatory diseases, easy bruising, too much swelling after injuries, allergies, rupture of blood vessels causing nose bleed or hemorrhage and also cardiac diseases. Since flavonoids are present in lots of natural foods like fruits and vegetables, it is easy not to have a deficiency of flavonoids. The deficiency of flavonoids can cause health problems. Getting too much of flavonoids is not known to cause any problems, but it is always advisable to take everything in moderation.

Possible Protection Against Parkinson's Disease

A recent study on flavonoids has found that flavonoids can protect against Parkinson's disease.

Certain flavonoids can protect the neurons from damage and it can slow down or even prevent the onset of Parkinson's disease. With a regular intake of berries in diet, the risk of Parkinson's disease was found to be reduced in both men and women. With increased intake of apples, the risk of the disease was reduced in men but not in women. This indicates that different flavonoids protect us in different ways, and it sometimes protects both genders differently. So it is always best to have a wide variety of dietary sources of flavonoids regularly, to protect yourself from diseases.

The above book on flavonoids is written by Jeremy. P. E. Spencer and Alan Crozier which discuss about individual flavonoids and their absorption, metabolism and their impact on our health. It will be helpful for those who want a detailed information on various flavonoids and also the metabolic functions.

It is always advisable to get your flavonoids from natural whole foods like fruits, vegetables, whole grains and nuts. The supplements found in markets may have side effects and so it is always important to consult your doctor if you plan to take them.


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    • VioletteRose profile image

      VioletteRose 4 years ago from Chicago

      I too love black tea, thank you so much for reading and commenting!

    • profile image

      New Newbie 4 years ago

      Good info! I am happy to see a good word about black tea. I love it but I didn't realize it had health benefits. I switched over to green tea but just doesn't take the place. This was very interesting and timely for me..

    • VioletteRose profile image

      VioletteRose 4 years ago from Chicago

      Thank you :)

    • Shyron E Shenko profile image

      Shyron E Shenko 4 years ago from Texas

      Hello Violette, this is so interesting. I read about antioxidents, and take lots of vitamins, and drink green and black tea, sometimes together.

      This is an interesting read about flavonoids.