There are 12 types of flavonoids, 6 of which are very important for humans to eat. Fruits and vegetables in assorted colors have a wide range of flavonoids that are very beneficial to our health. Flavonoids are a type of phytonutrient also found in quite few herbs. You will find them in apples and berries and herbs like parsley and thyme. There are more than 5,000 total flavonoids divided into 12 different classes. Chances are, you may have eaten at least some flavonoids already today. They were in the blueberries you had with your breakfast and your morning cup of black tea with soy milk. They were in the pistachios and dried cranberries you had on your salad at lunch.
There are more than 5,000 different flavonoids in the plants we eat. Flavonoids are found in fruits, vegetables, nuts, and grains. They are plentiful in cocoa powder and, to a lesser extent, in other types of chocolate. Some flavonoids, like quercetin , are widespread in plant-based foods. Others are only found in certain food groups; hesperidin , for example, shown to increase blood flow, is mainly found in citrus fruits.
Flavonoids help regulate cellular activity and fight off free radicals that cause oxidative stress on your body. In simpler terms, they help your body function more efficiently while protecting it against everyday toxins and stressors. Flavonoids are also powerful antioxidant agents. Antioxidants help your body fight off potentially harmful molecules that can be introduced to the body. Your body produces antioxidants naturally, but they’re also found in dark chocolate, legumes, and many fruits and vegetables. Inflammation is one of your body’s immune responses. Allergens, germs, toxins, and other irritants can trigger inflammation that results in uncomfortable symptoms. Flavonoids may help your body dismiss that inflammatory reaction so that those symptoms are reduced.
Which Foods Have Flavonoids?
As mentioned earlier you can find flavonoids in fruits and vegetables. You will find them specifically in berries , citrus fruits , green leafy vegetables , and peppers , as well as tea and red wine. You can find them in white, green, and oolong and black tea.. Blueberries and strawberries are rich in flavonoids. “however, just because there aren’t many research studies on the flavonoids of the other foods doesn’t mean they aren’t effective or have other nutritional benefits to offer.
Flavonoids are an extensive array of phytonutrients. They serve as pigments that create many of the yellows, red and oranges in our plant-based foods. They were discovered in 1938 by a Hungarian scientist named dr. Albert Szent-Gyorgyi who used the term vitamin p to describe them.
What Do Flavonoids Do?
With over 6,000 different substances falling into the flavonoid family, the chemistry of flavonoids is complicated. Within the non-technical term flavonoids, many different chemical groups of substances can be found. These groups include flavanols, dihydroflavonols, flavones, isoflavones, flavanones, anthocyanins, and anthocyanidins. Each of these groups contains hundreds, and sometimes thousands, of different flavonoids. Examples of some well-known flavonols include quercetin, rutin, and hesperidin while well-known flavones include apigenin and luteolin.
Inflammation is one of your body’s immune responses. Allergens, germs, toxins, and other irritants can trigger inflammation that results in uncomfortable symptoms. Flavonoids may help your body dismiss that inflammatory reaction so that those symptoms are reduced. Different flavonoids can help the body in different ways. For one, including foods with flavonoids in your diet may be an effective way to help manage high blood pressure. The anti-inflammatory and antioxidant effects of flavonoids have also encouraged researches to study their potential as anticancer drugs. Research has. That certain flavonoids may help stop cancer cells from multiplying. Including foods with flavonoids and keeping a healthy diet may decrease your risk of getting certain cancers.
Isoflavones are a type of flavonoid found in soy and some researchers believe they may help lower cancer risk. Scientists believe flavonoids may prevent tumors from releasing angiogenic chemicals that spur the growth of new blood vessels that feed tumors. Phytonutrients in tea, spices, fruit, berries, broccoli and beans can suppress angiogenesis. In another study, researchers found that plant phytonutrients reduced dna damage caused by consumption of meat mutagens in animal protein.
What are the Health Benefits Of Flavonoids?
These organic compounds that occur naturally in plants are of interest because of their potential health benefits. Higher intakes of flavonoids are associated with a decreased risk of all-cause and cardiovascular mortality. They aid in the resistance against everything from cancer to cardiovascular issues — They are especially impressive in the struggle against chronic inflammation.
A diet rich in plant foods benefits the body in many ways. Phytonutrients like flavonoids have beneficial anti-inflammatory effects and they protect your cells from oxidative damage that can lead to disease. These dietary antioxidants can prevent the development of cardiovascular disease, diabetes, cancer, and cognitive diseases like Alzheimer’s and dementia.
Antioxidant and Anti-inflammatory Effects Of Flavonoids
Flavonoids help regulate cellular activity and fight off free radicals that cause oxidative stress on your body. They help your body function more efficiently while protecting it against toxins and other stressors.
They are powerful antioxidant agents that help your body fight off potentially harmful molecules that can be introduced to the body. Your body produces antioxidants naturally. Consuming flavonoids provide your body the extra fighting power it needs to combat oxidation and to lower inflammation.
The anti-inflammatory and antioxidant effects of flavonoids have also encouraged researches to study their potential as anticancer drugs. Research has shown that certain flavonoids may help stop cancer cells from multiplying. Including foods with flavonoids and keeping a healthy diet may decrease your risk of getting certain cancers. Still, more studies are needed to confirm whether flavonoids can be used as an effective cancer therapy.
Things to Know Before Taking
Isoflavanones: soybeans, soy foods like tofu, and legumes. Wysocki-woods stresses that the best flavonoids come from foods — not supplements. “remember that flavonoid absorption varies and is greatly increased based on subclass as well as the other food components in which they’re found,” she says. “a key takeaway is that flavonoid absorption is increased when consumed from the whole food source rather than an isolated supplement.
If you have a specific condition, you might try a flavonoid supplement, but dosages vary widely and may be higher than what you’d receive from a healthy, balanced diet. Researchers have yet to determine exactly what levels of flavonoids are optimally beneficial, or even whether flavonoids are harmful at high doses. As with all supplements, flavonoid supplements are not regulated by the food and drug administration (FDA).
What do Flavonoids Do In The Body?
The more flavonoids you can get into your diet regularly, the better. Each serving of vegetables or fruit will help you to build your body up with these immune-boosting nutrients.
Once in the bloodstream, metabolites are transported around the body whereby they can act on the relevant tissues or are transported to the liver for further metabolism before ultimately being excreted.
Methods of dietary assessment employed are not reliable, especially with huge variability in the flavonoid content of foods due to differences in growing and processing conditions, along with many other variables which cannot be controlled. These studies provide a good starting point for further research, but carrying out clinical trials is the only way to fully understand the effects flavonoids can have in the human body.
What do Flavonoids Do In The Brain?
In November 2020, researchers published the results of a small study demonstrating that flavanols (a subcategory of flavonoids) improved cognitive function and elevated brain oxygenation levels in response to a stress event. In the study, participants breathed air with carbon dioxide concentrations 100 times higher than found in normal air — essentially starving their body of oxygen. Before and after the test, participants drank a cocoa beverage. “these benefits are apparent even after only one single dose. However, the extent to which some of these benefits could translate into the brain vasculature were less clear. Hence the goal of this study,” she says.
Whilst there is now a fairly large body of evidence for the effect of flavonoids on vascular health and blood flow in the periphery, effects of flavonoids on cerebrovascular health and blood flow in the brain is an emerging area of research. Evidence suggests that flavonoids may have a neuroprotective effect, with the potential to slow the cognitive decline typically associated with ageing. It is possible that flavonoids, if capable of entering the brain, are also able to improve synaptic plasticity and communication whilst preventing neuroinflammation, ultimately demonstrating an overall neuroprotective effect.
As you probably recognize by now that Flavonoids are important for our health and well-being. That is why it is included in every bottle of Cardio Cocktail. Learn more about the flavonoids in Cardio Cocktail.