Types Of Flavonoids

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

We usually evaluate a food product in terms of the content of vitamins and minerals. But there is a group of substances that are less known but much more important to us as antioxidants or enzyme regulators. These are flavonoids that can only be obtained from plant foods: fruits, vegetables, spices and

Flavonoids are plant pigments and their most remarkable role is to color our plant foods in vibrant colors. But their action is not limited to this! In their structure and chemical composition, these substances are close to hormones and as hormones are involved in almost all processes in our body.

For example, they regulate the action of various enzymes, including digestive. One of the enzymes - kinase, which is responsible for cell proliferation, they suppress. And that's very good: that's what makes them excellent anti-cancer drugs. And like antioxidants, they are 50-100 times more effective than vitamins C and E, reliably protect us from disease and aging.

Scientists know more than 6,500 species of bioflavonoids. But the most important and useful are very easy to find. Let's look at the main groups of flaonoids and the most common species.

Flavones

These include luteolin and apigenin. The good sources of flavones include celery, parsley, various herbs and hot peppers. Flavones are associated with general antioxidant benefits and delayed drug metabolism.

Anthocyanidins

These include malvidin, pelargondine, peoidin and cyanidin. Good sources of anthocyanins include red, purple and blue fruits; grenades; plums; Red wine; and red and purple grapes. Anthocyanidins are related to heart health, antioxidant effects and help prevent obesity and diabetes.

Flavonones

These include hesperidin, eriodictiol and naringenin. Flavonoids are found in abundance in citrus fruits. They are associated with cardiovascular health, relaxation and overall antioxidant and anti-inflammatory activity.

Isoflavones

This subgroup includes genistein, glycytin and daidzein. Isoflavones are highly concentrated in soy and soy products, as well as in legumes. They are phytoestrogens, which means they are chemicals that act like the hormone estrogen. Scientists suspect that they may be useful in reducing the risk of hormonal cancers such as breast, endometrial and prostate cancer, although research is currently mixed. In various studies, isoflavones are sometimes acted as antioxidantsand sometimes as oxidants, so their effect on cancer is unclear. They are also being studied as a way to treat the symptoms of menopause.

Flavonols

This widespread subgroup of flavonoids includes quercetin and kaempferol. They are found in onions, leeks, Brussels sprouts, cabbage, broccoli, tea, fruits, beans and apples. Quercetin is an antihistamine that helps relieve hay fever and hives. It is also known for its anti-inflammatory properties. Kaempferol and other flavonols are associated with potent anti-inflammatory and antioxidant activity, leading to the prevention of chronic diseases.

Flavanols

There are three main types of flavanols: monomers (better known as catechins), dimers and polymers. Flavanols are found in tea, cocoa, grapes, apples, fruits, horse beans and red wine. Catechins are especially common in green and white tea, while dimers associated with lowering cholesterol levels are found in black tea. Scientists suspect that catechins may be helpful in the symptoms of chronic fatigue syndrome. Catechins are also associated with cardiovascular and neurological diseases.

Anthocyanin

Its main task is to strengthen the walls of blood vessels. And the main symptom of the deficiency: bruises that appear on the skin even with a slight impact. The vessels of the brain and eyes are also within its range. Regular intake of anthocyanin improves vision and increases brain parameters, prevents the development of stroke. The richest and most easily available source of antiocyanin are blueberries. Doctors advise you to eat this berry at least half a cup a day. And in winter you can eat frozen.

Quercetin

More of it is found in onions and red, not white. One onion a day can dramatically increase the level of quercetin in the body for several hours. This is especially necessary for allergy sufferers and those suffering from chronic inflammatory diseases. Quercetin is probably the most powerful antioxidant among bioflavonoids, it actively counteracts cancer cells. It also prevents the formation of atherosclerotic plaques and thus contributes to the prevention and treatment of cardiovascular disease. Quercetin is also found in apples, tomatoes, broccoli, peppers, beans, red wine.

Routine

One of the closest relatives of quercetin and similar in its properties. The other name of this plant flavonoid is vitamin P. It is found in citrus fruits. But, unfortunately, not in the juicy pulp, but mostly in the bark and white partitions. So to get vitamin P, you need to eat whole grapefruits and lemons. Or search routine in raspberries, blueberries, blackcurrants, apricots, tomatoes, paprika, lettuce and herbs. Among cereals it is found in buckwheat. And also - in coffee and dark chocolate (with a cocoa content of at least 70%). Vitamin P fights the fragility of blood vessels, prevents the penetration of viruses and bacteria into the body, removes heavy metals and toxins. It is indispensable as a means of improving immunity and preventing premature aging. With the help of the routine you can get rid of allergic conditions, relieve the pain syndrome, prevent the development of both hemorrhoids and such terrible diseases as heart attack and stroke.

Resveratrol

Resveratrol contained in grape skins and red wine, blueberries, cocoa and nuts, respectively. Strengthens the walls of blood vessels, thins the blood, has antidiabetic and anti-cancer effects. Targeted research confirms that dark grape varieties and the wines they produce are rich in resveratrol. Resveratrol protects the arteries from atherosclerosis.

Proanthocyanidins

Proanthocyanidins are class of flavonoids, powerful antioxidants (20 times more powerful than ascorbic acid and 50 times more powerful than vitamin E). Contained in blueberries, raspberries, blackberries, blackcurrants, cherries, eggplant, beets, red cabbage and some peppers - both hot and sweet. Proanthocyanidins help reduce the risk of cardiovascular disease.

Lycopene

Tomatoes contain flavonoid lycopene. Lycopene is one of the most powerful natural antioxidants, it is compared with vitamins E, C, A. Lycopene is not destroyed after heat treatment of tomatoes. In tomato sauce, in tomato juice there is many times more lycopene than in fresh fruit.

What will help to absorb flavonoids?

Bioflavonoids they do not form in the human body, they can only come from outside. You can find them in tablets in pharmacies, but the fact is that these substances work best together with their own species. Only nature can provide such an optimal balance: in each tomato or garlic clove useful flavonoids are contained in the amount and in the proportion that is best absorbed and helps. This means that it is better to get them from natural products, especially during the season itself.

To preserve the full range of nutrients, it is better not to heat vegetables and fruits. Some flavonoids also do not tolerate frost.

To absorb bioflavonoids well, you need to drink enough water - at least 1.5 liters per day.

Champion in content of plant flavonoids is garlic. There are at least 30 different species in it! Regular consumption of garlic prevents the development of heart disease, the appearance of tumors, successfully treats colds and infectious diseases, improves immunity, lowers the level of "bad" cholesterol and regulates blood pressure.