Flavonoids - we Cannot do Without themBy LeanMachine
What Are Flavonoids?Also called phytonutrients, flavonoids are a class of polyphenols.
Albert Szent-Gyorgyi (Nobel Prize-winning physiologist), who also first isolated vitamin C, carried out work in the 1930's identifying different flavonoids and properties, giving flavonoids the classification of "Vitamin P".
Flavonoids are highly concentrated nutritional elements, essential for correct functioning of every cell and organ in the body.
Flavonoids protect plants fungi, pests, bacteria and other pathogens, as well as giving plants their colour, flavour and scent.
About 5,000 different flavonoids have been identified so far, each providing important functions in the body.
The most important functions:
1. Essential for absorption of Vitamin C, responsible for tissue growth and repair.
2. Essential for maintenance of bones and teeth.
3. Essential for production of collagen, along with Vitamin C for skin, muscles, blood vessels, immunity etc.
4. Essential for the brain and the cardiovascular system.
5. Essential for resistance to disease and cancer.
AntioxidantsFlavonoids are powerful antioxidants.
Oxidative damage from free radicals is a big de-generative health issue in our toxic world.
Processed foods contain little or no flavonoids.
Cooking destroys most of Vitamins C, B1, B5, B6 and B9 (folate), and Flavonoids are damaged as well. Oxygen also degrades vitamins and flavonoids.
Vegetables that are cut or juiced should be stored in airtight containers in the refrigerator, but cutting, cooking or juicing is best carried out as close as possible to meal time, and either no cooking (salads) or lightly steaming is best. High-temperature cooking is best avoided altogether.
Flavonoids help destroy free radicals, improving health and preventing disease, including cancers.
Read more in my upcoming Antioxidants article.
Types of FlavonoidsAnthoxanthins, comprising 2 subgroups: flavone and flavonol (or 3-hydroxy flavone)
Flavanones (with an "a")
Flavonols (with an "o")
Flavans comprising subgroups Flavan-3-ols (flavanols), Theaflavin, Thearubigin
Isoflavonoids comprising subgroups Isoflavones, Isoflavanes, Isoflavandiols, Isoflavenes, Coumestans, Pterocarpans
Common FlavonoidsSome best-known flavonoids include:
- myricetin from foods including oranges, blueberry leaves, grape seeds, broccoli, cabbage, peppers, garlic
- apigenin from foods including grapefruit, parsley, onions, oranges, tea, chamomile, wheat sprouts
- hesperidin from foods including oranges, lemons, grapefruit, apricots, plums, bilberry, green and yellow peppers, broccoli
- quercetin from foods including apples, berries, parsley, capers, buckwheat, onions, peppers
- rutin from foods including buckwheat, asparagus, apples (skin), figs, black tea, green tea, elderflower tea
- luteolin from foods including radicchio (red chicory), green peppers, chicory greens, celery, pumpkin, artichoke, red leaf lettuce
- catechin from foods including green tea,
Foods containing FlavonoidsAll plant foods contain flavonoids.
Here are some of the highest flavonoid content foods:
- Blueberries and other berries
- Black tea, green tea and oolong tea
- Citrus fruits
- Ginkgo biloba
- Red wine
- Dark chocolate (over 70% cacao)
DisclaimerLeanMachine is not a doctor, and everyone should consult with their own health professional before taking any product to ensure there is no conflict with existing prescription medication.
LeanMachine has been studying nutrition and health since 2011 and has completed many relevant studies including:
Open2Study, Australia - Food, Nutrition and Your Health
RMIT University, Australia - Foundations of Psychology
Swinburne University of Technology, Australia - Chemistry - Building Blocks of the World
University of Washington, USA - Energy, Diet and Weight
Johns Hopkins Bloomberg School of Public Health, USA - Health Issues for Aging Populations
Johns Hopkins Bloomberg School of Public Health, USA - International Nutrition
Johns Hopkins Bloomberg School of Public Health, USA - Methods in Biostatistics I
Johns Hopkins Bloomberg School of Public Health, USA - Methods in Biostatistics II
Johns Hopkins Bloomberg School of Public Health, USA - Principles of Human Nutrition
TUFTS University, USA - Nutrition and Medicine
TUFTS University, USA - Lipids/Cardiovascular Disease I and Lipids/Cardiovascular Disease II
Technical Learning College, USA - Western Herbology, Identification, Formulas
Bath University, England - Inside Cancer
WebMD Education - The Link Between Stroke and Atrial Fibrillation
Leiden University Medical Center, Netherlands - Anatomy of the Abdomen and Pelvis
LeanMachine has now read thousands of studies, journals and reports related to health and nutrition and this research is ongoing.
Updated 12th November 2018, Copyright © 1999-2019 Brenton Wight and BJ & HJ Wight trading as Lean Machine abn 55293601285