The Unsung Compound: Flavonoids
You probably do not even know it, but with each plant-based food or drink that you consume, you are giving your body an important nutrient that it depends on to function: Flavonoids. Flavonoids are described as a type of phytonutrient, a term used to describe plant chemicals that offer health benefits to the animals (or human beings) who consume them. Scientists have identified 6 different types of flavonoids of dietary significance: flavanols, flavan-3-ols, flavones, anthocyanidins, flavanones, and isoflavones. Each flavonoid subset is unique: certain foods possess differing flavonoids and moreover, the human body uses certain flavonoids to facilitate differing bodily functions.
What do flavonoids do, exactly? Despite their less than popular reputation, Flavonoids have superstar qualities that possess several medicinal benefits.
They are anti-inflammation fighters. One of the most important subgroup of flavonoids, flavanones work particularly to support normal autophagy, a process by which the body destroys and reabsorbs damaged, unhealthy cells that create inflammation. Inflammation is problematic for the human body as it is an underlying factor for the development as well as the worsening of many chronic diseases such as cancer, type 2 diabetes, kidney disease, liver disease, and cardiovascular disease.
They are heart helpers. Cardiovascular disease is the leading cause of death in the United States, killing nearly 2,000 people a day. Luckily, Flavones, an important class of Flavonoids, can work to aid in the prevention of cardiovascular disease due to their antioxidant and plaque preventing properties as well as their ability to help lower unhealthy levels of blood fats and prevent the oxidation of bad cholesterol.
They help your brain: Flavonoids have shown to positively impact the function of the glyoxalase pathway, which is vital for cognitive operation. When this part of the brain is impaired, it can severely threaten our brains health, speed up the progression of aging, and can even trigger the progression of neurodegenerative diseases like Parkinson’ and Alzheimer's. Flavanols, one of the most powerful subset of Flavonoids, increase blood flow in the brain and thus support the glyoxalase pathway.
They fight off cancer: Flavonoids, Flavan-3-ols, in particular, play a particularly important role when it comes to the bodies defense against cancer. First, they have strong antioxidant capabilities which can help the body protect its cells from oxidative damage that leads to cancerous mutations. Secondly, they work to induce cancer cell death and suppress the spread and invasiveness of unhealthy cells.
They strengthen those bones: One of the largest and most distinctive subgroup of flavonoids, Isoflavones, work to support your skeletal health and to decrease your risk of developing osteoporosis, which is a degenerative bone disease that softens the bones and puts people at a much higher risk of breaks and fractures. Studies show that even just a moderate increase in the consumption of flavonoids along with bone-promoting nutrients like calcium and vitamin D can work to improve bone health significantly.
They protect you during cold and flu season: Anthocyanins, a subset of flavonoids that possess strong antiviral properties, and are able to play a role in the interaction between a virus and the host cell membrane. In specific, they work as entry inhibitors to prevent the fusion of a virus and a cell within the human body, therefore lessening the chances of a viral infection.
How do I get my flavonoid fill? Almost every fruit and vegetable contain flavonoids, therefore increasing your fruit and vegetable intake in your diet is the easiest way to obtain them. However, some foods are higher in flavonoid compounds than others.
Parsley: Parsley provides more flavonoids in the American diet than any other food, containing 130 milligrams of flavonoids per gram. In specific, this herb is high in Flavones, which work to support our cardiovascular system. Add a quick sprinkle of parsley over your meal before serving and enjoy its heart helping benefits!
Berries: All berries contain flavonoids, but blackberries are the most flavonoid packed berry of them all. In particular, berries are high in Flavanols, a subset of flavonoids best known to increase brain health. We love starting off the day by throwing a handful of blackberries in our morning smoothie, which supports our cognitive function throughout the day! This is one of our favorite recipes, you can substitute the Greek yogurt for almond or oat milk in order to make it dairy free!
Tea: Drinking a cup of tea each day is quite possibly one of the easiest ways to add flavonoids to your diet. In particular, Green tea has the highest levels of flavon-3-ols, which have strong antioxidant properties and are known to decrease the chance of cancer. Our 50CUPS green tea has a sweet, floral taste profile and can be enjoyed as a morning or afternoon pick me up in addition to providing health benefits.
Hummus: Chickpeas contain high levels of isoflavones, a flavonoid that supports bone health. However, a lot of people don’t like to eat chickpeas on their own. Hummus is a great way to get in your isoflavones as it is made primarily from ground chickpeas. We like to make our own hummus to avoid additives and seed oils that are typically found in store bought brands. Try out this recipe instead and let us know what you think!
Grapes: Do you typically find yourself having a craving for something sweet throughout the day? Well, instead of reaching for a handful of skittles, grab a handful of grapes instead! Grapes are high in Anthocyanidin, a subset of flavonoids known to prevent viruses from attacking the human body. Pro tip: throw your grapes in the freezer and graze on them throughout the day as a refreshing snack during the dog days of summer!
Lemon: Citrus fruits like lemon, lime and orange are high in flavanones, a type of Flavonoid that fights off inflammation. We find that the best way to get our daily dose of flavanones is through adding a few slices of lemon to our water each day. Personally, we also drink our Detox tea by the gallon, which is packed with flavonoid rich ingredients, including lemon, so you can try that too.
