Foods With Flavonoids
Many plant foods are rich in flavonoids, therefore, increasing the fruits and vegetables in your diet is the easiest way to obtain them. These 10 foods are some of the best sources of dietary flavonoids available:
All berries contain flavonoids, but certain varieties are more potent than others. Blackberries are particularly powerful and include all six types of flavonoids. Blueberries, cherries, and raspberries also contain all flavonoids. Strawberries have moderate amounts of anthocyanidins.
- Red Cabbage
Another great dietary source of anthocyanidins is red cabbage. Anthocyanidins, in particular, have been studied for their protective effects against cancer, cardiovascular disease, diabetes, and age-related cognitive disorders.
Onions form the basis for a multitude of cuisines, and it’s no wonder why. This humble vegetable is a powerhouse of nutrients and adds flavor to any dish. Onions are a great source of flavonols, which can reduce the risk of prostate cancer.
Another great source of flavonols is kale. Kale leaves make an excellent base for salads and can be added to soups and stews to boost their nutritional value. If you don’t care for the taste, add kale in smoothies and protein shakes to hide the taste.
Parsley provides more flavonols in the American diet than any other food. Parsley contains over 130 milligrams of flavonols per gram. Add it to soups and sauces, or sprinkle over dishes before serving.
The easiest way to add flavonoids to your diet is to drink tea. Green, oolong, and black teas all contain high levels of flavanols, which have been studied for their benefits to cardiovascular and cognitive health.
- Red Wine
Another great source of flavanols is red wine. Red wine in moderation has multiple health benefits, especially with lowering risks of cardiovascular disease.
- Dark Chocolate
Chocolate and cocoa are both high in flavanols. Cocoa, in particular, has been studied for its cognitive-boosting properties and its protective effect on the cardiovascular system.
- Citrus Fruits
Citrus fruits like oranges, grapefruit, tangerines, lemons, and limes contain flavanones. Juicing these fruits results in even more concentrated availability of these healthy plant compounds. You can also squeeze fresh lemon or lime juice into ice water to add nutritional value.
Soybeans come in a variety of different forms and are the best source of isoflavones. Eating edamame, tofu, tempeh, and soy sauce are great ways to increase isoflavones in your diet. Isoflavones have been studied for their protective effects against reproductive cancers like breast, ovarian, prostate, and testicular cancer.