The word "flavonoids" refers to a group of plant compounds with antioxidant properties. Flavonoids can be found in certain fruits, vegetables, roots, nuts, seeds and leaves, and consequently the products produced from these foods, such as juice, tea and wine. The pigmentation of flavonoid-containing plants influence their potency -- the deeper the hue of the plant, the more flavonoids it contains.
Benefits
According to the United States Department of Agriculture, consumption of flavonoid-containing foods has been associated with a decreased risk of some chronic diseases and age-related ailments. This is due, at least in part, to their anti-inflammatory properties. Flavonoids also may harbor antihistamine, antimicrobial and antibacterial properties. Some might even possess the ability to decrease the risk of certain types of cancer.
Types
More than 4,000 flavonoids exist. Those predominantly occurring in fruits can be divided into anthocyandins, flavonols, flavan-3-ols flavanones and flavones, although flavones occur only in trace amounts. Each of these categories can be broken down into further components. For instance, types of anthocyandins include cyanidin, malvidin and peonidin.
Berries
Many types of berries possess high levels of anthocyanidins, with cyanidin the dominant type. Levels of this flavonoid are fairly high in strawberries and raspberries, higher still in blueberries, blackberries and cranberries, and highest of all in elderberries. Additionally, elderberries, cranberries, black currants and lingon berries possess flavonols, and the particularly potent cranberry has the added benefit of flavan-3-ols.
Citrus
With the exception of peppermint, citrus fruits are the only edible substance containing flavanones, mainly hesperetin, naringenin and eriodictyol. These citrus fruits include lemons, limes, white and red grapefruit, oranges, tangerines and pummelos.
Other Fruits
Although berries and citrus fruits harbor especially significant levels of flavonoids, these beneficial compounds do occur in some other fruits. Cherries offer a healthful dose of anthocyanidins, and the substance can also be found to a lesser extent in apples, bananas, plums and the skins of pears. Apricots and black grapes are rich in flavan-3-ols, and plums, apples and cherries also harbor a small quantity of this element.
References
- The Free Dictionary: Flavonoid
- United States Department of Agriculture National Agricultural Library; USDA's Flavonoid Database -- Flavonoids in Fruit; S.E. Gebhardt, et al.
- Psychology Today; Flavonoids -- Antioxidants Help the Mind; Erik Strand; March 2009
- Oregon State University Linus Pauling Institute; Antioxidant Activities of Flavonoids; Donald R. Buhler, et al.; November 2000
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