Flavonoids

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

Classified as plant pigments, flavonoids are an incredible range of over 6000 different substances, which are contained in almost all plants and are the reason for their coloring in shades of yellow, orange and red. Many different chemical groups of substances can be found in flavonoids.

These groups include flavonols, dihydro flavonols, flavones, isoflavones, anthocyanins and anthocyanins. Some flavonoids are named after the plants that contain them. For example, ginkgetin is a flavonoid from ginkgo tree, and tangeretin is a flavonoid from mandarin.

Flavonoids are best known for their antioxidant properties. They are widespread in plants. They are responsible for their different color and protection from attack by different insects. Absorbed by humans, however, they have a number of useful properties - anti-inflammatory, anti-cancer, antiviral and anti-allergic. The invaluable benefits and functions of flavonoids we will look at in the following lines.

Functions of flavonoids

Protection of cellular structures - most flavonoids function in the human body as antioxidants. In this capacity, they help to neutralize excessively reactive oxygen-containing molecules and prevent the destruction of cells by these molecules.

Supporting the action of vitamin C - each ingredient in both flavonoids and vitamin C improves the antioxidant activity of the other.

Control of inflammatory processes - prevention of

Excessive inflammation is key role of flavonoids.

Antibiotic action - in some cases flavonoids can act directly as antibiotics by inhibiting the functioning of microorganisms such as viruses or bacteria.

Indicators for flavonoid deficiency may be nosebleeds, excessive bruising, swelling after trauma, hemorrhoids and more. Usually weakened immune function, which is evident from frequent colds or infections, can also be a sign of insufficient intake of flavonoids. Even at very high levels of flavonoids (for example, 140 grams per day) does not cause unwanted side effects.

Temperature, the degree of acidity (pH) and the degree of processing of food significantly affect the content of flavonoids in the food we eat.

Types of flavonoids

Flavonoids are numerous, but the most common are three. These are:

- Epicatechin - is most common in cocoa, but can also be found in wine and green tea. This flavonoid is considered the most important. Studies with it are related to a person's cardiac health. It has a very strong antioxidant effect, not only reacting with free radicals, but has a whole breakdown and elimination of them from the body;

- Quercetin - it is widespread, found in almost all sources of flavonoids, but mostly in citrus fruits. It is considered the most active flavonoid, which also has anti-inflammatory action. It has a strong activating antioxidant effect and at the same time acts as a protection of vitamin C in the body. It is credited with anti-cancer and antidiabetic powers;

- Proanthocyanidins - are very widely used in medicine. Contained in fruits such as strawberries, blackberries and blueberries. In addition to the usual antioxidant action of flavonoids, they have the ability to increase vitamin C levels in the body. They strengthen blood vessels and help against blood clotting. This group of flavonoids has the ability to delay the breakdown of collagen.

Benefits of flavonoids

Flavonoids play a role in the prevention and / or treatment of the following diseases: allergy, asthma, atopic dermatitis, cataracts, diabetes, gout, hemorrhoids, macular degeneration, migraine, gastric ulcer, varicose veins, etc.

The most popular flavonoid substitutes are citrus flavonoids such as corcetin, rutin and hesperidin.

Numerous studies have shown that flavonoids are extremely beneficial in terms of cardiovascular health. They are believed to protect against cancer, dementia and high blood pressure. A link has been found between the consumption of foods with flavonoids and Parkinson's disease.

Flavonoids have very pronounced anti-inflammatory properties, improve the health of blood vessels and prevent heart attacks. Reduce the damage caused by excessive smoking and alcohol consumption.

They slow down the aging process in the body, improve skin health and help form valuable collagen. Foods with flavonoids are excellent foods not only for good health but also for beauty. Their regular consumption rejuvenates and beautifies, fills the body with valuable antioxidants and ingredients that fight a number of diseases.

Daily intake of flavonoids

Nutritionists believe that even the most properly fed person needs 1000 to 3000 mg of citrus flavonoids per day. Flavonoids are best absorbed when taken with vitamin C, and they, in turn, improve its absorption by the body. Grapefruit extract contains 19.37 mg of flavonoids and 100 mg of vitamin C in 100 ml, making it the ideal source of these substances.

Flavonoid deficiency

An indicator of insufficient intake of flavonoids with food is rapid fatigue and a feeling of general weakness. Symptoms may include nosebleeds, easy bruising and swelling after an injury. Bleeding gums when brushing your teeth can also be symptom of flavonoid deficiency. Frequent infections or colds are an indication of a weakened immune system.

Flavonoid overdose

In case you overdo the intake of fruits and vegetables, do not worry. They are mildly toxic and serious side effects can be difficult. Even in very high amounts, flavonoids have not been found to cause side effects.

Sources of flavonoids

Virtually all fruits, vegetables, herbs and spices contain flavonoids. They can also be found in other foods, including ripe beans, where they give the grains a red, black and mottled color. Berries contain the most flavonoids and especially anthocyanin. The highest concentration of flavonoids is in the most colorful component of the fruit, namely their peel. The richest sources of flavonoids are considered to be:

- Citrus fruits - the richest source of flavonoids among all others. They contain quercetin, rutin, tangerine, hesperidin, as well as a number of other, but less pronounced ingredients. Citrus fruits increase the intake of vitamin C, protect the veins and provide protection against certain types of viruses;

- Small fruits - including blackcurrants, blueberries, raspberries, strawberries, blackberries. They contain a complete set of flavonoids, but in the highest amounts of proanthocyanidins and quercetin. There are a number of known beneficial properties of these small fruits;

- Tea - green and black tea are very rich in antioxidant flavonoids. They have a beneficial effect on both human health and the circulatory system. The best expressed ingredients in them are kaempferol and epicatechins. Unfortunately, however, the heat treatment to which the tea is subjected significantly reduces the activity of these so useful ingredients;

- Cocoa - extremely rich in flavonoids. It has a strong beneficial effect on the circulatory system. Unfortunately, its useful properties are limited only in the fruit of cocoa. Chocolate is made from extracted fats from cocoa beans, and flavonoids are released due to the markedly bitter taste. Consumption of chocolate, even dark, is not equal to consumption of cocoa;

- Wine - the skin of the grapes is exceptional rich in flavonoids, mostly malvidin and epicatechin. As the fermentation process of red wine is close to the extraction and storage of flavonoids, it is considered that it is very rich in these useful substances.

In its natural form, flavonoids should be a desirable ingredient in any menu. They are extremely useful and have no known side effects. Therefore, their consumption is a must for health and longevity.