Flavonoids are nutritive compounds present in plants and plant-based products, which often contributes to their coloring. They potentially have several health benefits, including oxidative stress inhibitors that can prevent life-threatening diseases like cancer or heart disease, according to the Linus Pauling Institute of Oregon State University. Some foods are high in these phytonutrients and regularly adding them to your diet may prove beneficial to your overall health.
Berries
Berries are a source of ample flavonoids, particularly those that are purple, blue or red, according to Yanyun Zhao in the book "Berry Fruit." Cranberries and blueberries, for example, have high amounts of the flavonoids quercetin and myricetin, which are antioxidants helpful in fighting free-radical damage. Alternately, blackberries contain an plentitude of epicatechin and catechin, while raspberries are a rich source of anthocyanidins and cyaniding, Zhao says. The anthocyanidins serve as the key antioxidants and pigments in these fruits.
Citrus Fruits
Citrus fruits like oranges, lemons and limes are significantly high in flavonoids. According to the Linus Pauling Institute, this food variety contains hesperetin, naringenin and eriodictyol. Additional flavonoids like limonene, luteolin and diosmin -- found in lemons and oranges -- may help to inhibit tumor growth, Jack Challem and Marie Moneysmith say in the book "User's Guide to Caroteonoids and Flavonoids." Tangeretin, a related compound from lemons, grapefruit and oranges may also help to stimulate brain function.
Black Beans and Kidney Beans
Black beans and kidney beans are dark legume varieties that are not only an ample source of protein, but flavonoids as well. Most of these phytonutrients are from the anthocyanidins, which include kaempferol, petunidin and delphindin, Leanne Ely says in her book "Saving Dinner the Vegetarian Way." In total, there are approximately eight beneficial flavonoids in the dark beans that are not necessarily available in other bean types, the author notes.
References
- Linus Pauling Institute: Flavonoids
- "Berry Fruit;" Yanyun Zhao; 2007
- "User's Guide to Carotenoids and Flavonoids;" Jack Challem and Marie Moneysmith; 2005
- "Saving Dinner the Vegetarian Way;" Leanne Ely; 2007
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