10 foods rich in flavonoids
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Fresh fruits to reduce the risk of heart attack and stroke The flavonoids are very important molecules in herbal medicine that come from the plant metabolism, are found in different parts of the plant in fruit, flowers or leaves. Scientists have already identified more than 5,000 different flavonoids, these molecules belong to the large family of phenolic compounds.
The most frequent flavonoids are quercetin, isoflavones, anthocyanins or catechins. The main effects of these substances are veinotonic, anti-inflammatory, protective (vessels) or antioxidants. Some of these molecules even have an anti-tumor effect. Flavonoids are pigments that give color to flowers and in some cases to leaves.
Discover 10 foods rich in flavonoids :
1. Tea. Whether black, green or white, this plant is very rich in flavonoids. It is estimated that up to 30% of tea leaves (Camellia sinensis) contain flavonoids such as quercetin, kaempferol or catechins. It should be noted that processed tea products (eg cold tea) usually contain much less active ingredients. Green tea for memory Alternative: Coffee is also rich in flavonoids, it contains mainly quercetin as well as chlorogenic acid.
2. Olive oil (cold pressed). Olive oil contains a small amount of flavonoids as well as other highly beneficial substances such as monounsaturated fatty acids (oleic acid). Attention, olive oil is relatively caloric, to consume in moderation.
3. Red fruits. Red fruits such as strawberries, blackberries, raspberries or even blueberries are particularly rich in flavonoids quercetin. These fruits also contain anthocyanins.
All these substances have an antioxidant power that acts on aging and cancer prevention. Studies have also shown that a diet rich in red fruits helps prevent memory problems.
4. Garlic. Garlic rich in flavonoids and sulfur compounds has anti-inflammatory, antibacterial and antiviral properties. Studies have shown that garlic has a positive effect on LDL (bad cholesterol) as well as on certain cardiovascular diseases such as myocardial infarction.
5. Apple. This highly consumed fruit in Europe is rich in vitamins, dietary fiber, minerals and in flavonoids quercetin. This molecule reduces the risk of cardiovascular disease (such as stroke) as well as prevents certain cancers like that of the stomach or the colon, the lung or the liver. The apple also contains catechins.
6. Black chocolate (read cocoa). Perhaps it is the best known food when talking about flavonoids. Dark chocolate contains catechins, a powerful antioxidant, antiallergic and anti-inflammatory. Studies have shown that the regular consumption of dark chocolate decreased the appearance of certain heart diseases, had a favorable effect on cognitive functions and could even prevent diabetes. If possible, prefer dark chocolate, which is richer in flavonoids than the other forms of chocolate (white in particular).
7. Grape and vines (as well as derivatives). This food or drink is also widely known among the population. Several studies have shown the interest of flavonoids in wine for the prevention of cardiovascular diseases. The grape is rich in catechins and presents, like dark chocolate, favorable effects in the prevention of cardiovascular diseases.
8. Spinach. Spinach and other green vegetables such as rocket (rucola in Switzerland) are rich in flavonoids with anti-inflammatory and antioxidant properties. Spinach in particular contains carotenoids, pigments with anti-tumor properties and improving vision.
9. Broccoli. This vegetable is rich in flavonoids, which in particular would prevent lung cancer. Another molecule found in broccoli, sulforaphane, have a favorable effect against the osteoarthritis, at least in mice in a study published in 2013.
10. Onion. This highly consumed vegetable is also rich in flavonoids. The onion also exhibits anti-inflammatory and antibacterial properties, in addition to the classical properties of the flavonoids mentioned above. The list of foods or plants rich in flavonoids could be much longer, here are a few plants containing such substances with powerful antioxidant effects: absinthe (in tea), passion flower, peppermint, artichoke, fenugreek, lime or white dead nettle.
Finally a final tip, usually colored fruits and vegetables are rich in Flavonoids.
