Flavonoids are plant nutrients that have an antioxidant effect. Antioxidants combat and neutralize free radicals before they can do damage to the body and may have an anti-inflammatory effect. There is evidence that flavonoids produce enzymes that fight viruses and disease. They may also combat allergies and fight cancer. There are six groups of flavonoids: anthocyanins, catechins, flavone, flavonol, flavanone, and isoflavonoids.
Categories of Flavonoids
Anthocyanins are phytonutrients found in plants. Foods that contain anthocyanins are usually purple, blue or dark red. Blueberries, blackberries, cranberries, grapes, cherries, red wine and red cabbage are great sources of anthocyanins. Anthocyanins may help to prevent cataracts and protect against neurogical damage. Consuming anthocyanins may also help to reduce inflammation and allergic reactions. Studies show that anthocyanins help to inhibit the growth of tumors and prevent ulcers.
Catechins are flavonoids that have anti-inflammatory, antibacterial and antifungal properties. Catechins may inhibit the growth of breast cancer tumors. They may also prevent the growth of other tumors. Catechin also helps to boost insulin production and may help the body burn fat. Lower cholesterol levels, lower blood pressure and reduced stress are other benefits of consuming catechin. Catechin is primarily found in green tea, chocolate, garlic, potatoes and some fruits.
Flavonols are a class of flavonoids that may lower the risk of cancer. Quercetin, a flavonol, helps to relieve symptoms of asthma, eczema, hay fever and sinusitis. It is found in fruit skins, onions and vegetables. Other sources of flavonols include broccoli, kale, tomatoes, apples, blueberries, grapes, red wine, green tea and black tea. Quercetin, kaempferol, myricetin, and isorhamnetin are the major flavonols.
Flavones are one of the largest subgroups of flavonoids. Luteolin and apigenin are the major flavones. Flavones may boost circulation, prevent cancer and prevent heart disease. Flavones can be found in parsley, celery, citrus and some hot peppers.
Flavanones are a class of flavonoids that may help protect against neurodegenerative diseases, like Alzheimer's disease. They have also been shown to boost heart health and bone health, and can lower cholesterol levels. Flavanones are found in citrus fruits.
Isoflavones are plant estrogens that mimic the body's estrogen. For this reason, they may help to prevent prostate and breast cancer. Isoflavones may also improve circulation and heart health. Soy beans and soy products are high in isoflavones.
Flavonoids are present in many foods and provide numerous health benefits. The best way to maximize the benefits of flavonoids is to eat a well balance diet, avoid processed food and eat a variety of fruits and vegetables.
Sources:
Anthocyanins.net, "Anthocyanins and Resveratrol"
zhion.com, "What are the health benefits of flavonols and flavones?"
AmericanHeart.org, " Phytochemicals and Cardiovascular Health"
HealthHokkaido.com, " Health Benefits of Green Teas"
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