2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Adherence to a diet rich in nutrients plays a vital role in health.
Pay attention to the foods you eat daily and make sure you eat them rutin in sufficient quantities.
Rutin is a flavonoid and antioxidant that can protect the body from inflammation, circulatory problems and cell damage caused by free radicals.
There are different ones foods with rutinthat you can add to your diet to increase your intake of this important nutrient. See which are the 5 best sources of routine.
1. Buckwheat
Buckwheat is perhaps the most famous dietary source of rutin. The content of rutin in products containing buckwheat seeds varies from 0.48 mg / 100 g to 4.97 mg / 100 g, depending on the method of preparation. The content of rutin in buckwheat tea is even higher - as much as 396 mg / 100 g.
However, be careful, as taking large amounts of rutin can cause side effects due to the relatively high amounts of phagopyrin in it. Phagopyrin is a natural chemical that makes the skin more sensitive to sunlight.
2. Elderberry tea
White elder flowers can be dried and then used to make a routine tea-rich beverage. The content of rutin in elderberry tea is about 10.9 g / kg of dried flowers.
3. Apples
Apples also find a place in the list of the best dietary sources of rutin. They are high in flavonoids such as quercetin and rutin. It is advisable not to peel the apples before eating them to get the maximum benefit, because most of the flavonoids are found in the peel of the apple.
4. Tea from unfermented rooibos
Unfermented rooibos tea contains large amounts of flavonoids, including routine - about 1.69 mg / year. These flavonoids are largely responsible for the strong antioxidant properties that rooibos tea offers.
5. Figs
Figs are one of the best foods to deal with an upset stomach, but their health benefits are not limited to this. Figs contain significant amounts of rutin. In fact, the rutin content of figs can be compared to that of apples.
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