Guide To Benefits of Flavonoids

The benefits of flavonoids have become the hot new nutrition fad.  But, what are their pros and cons, and do we really need them?  Probably you’ve heard of a lot of health advantages related to flavonoids by now, and have a vague understanding that they can be good for you.  Some miraculous health benefits get attributed to them, leading many on a chase to include them in their diets.  But what are they and are they really something we need?  So, to answer this question for myself, I decided to eat a lot of berries (high in flavonoids) and chocolate (maybe not) and sift through some of exaggerated claims to find some kernel of understanding – for a definitive guide to flavonoids.

What are Flavonoids?

Broadly speaking, flavonoids are types antioxidants found in fruits and vegetables.  So, they are plant nutrients (phytonutients), and pigments that give fruits and vegetables their bright colors.  Literally thousands of flavonoids have been discovered in recent years (over 6,000 by current count).  I doubt science has a full understanding of the health benefits for people at this early date.

Health Benefits of Flavonoids

A variety of health benefits have been attributed to different types of flavonoids.  Typically we should be skeptical of exaggerated claims and understand that there is no better influence on good health than a healthy diet and exercise.  That said, here are some of the benefits that have been researched and accepted thus far.

Cancer Benefits

Some scientists have speculated that flavonoids may inhibit the growth of some types of cancer cells.  However, as yet there is no statistically significant study showing any correlation between cancer growth or lack of cancer growth and the consumption of flavonoids.

Heart Disease / Anti-Inflammatory Effects

There has been substantial research sponsored by the chocolate industry that a flavonoid (Flavan-3-ol, in particular) found in unsweetened cocoa can inhibit plaque formation in arteries, thereby reducing risks of heart disease.  Although there appears to be scientific validity to these findings, the problem is that the popular press has regularly confused this potential health benefit of dark cocoa, with highly exaggerated claims of miraculous health effects of sweet milk chocolate, which has not been proven.

Antioxidant Effects

Antioxidants help to reduce the levels of bad fats such as LDL cholesterol in the bloodstream, among other health benefits.  Such bad fats, can lead to high blood pressure, heart disease and plaque formation on the inner walls of blood vessels.  Flavonoids are among the known antioxidants, and accordingly provide real health benefits.  Don’t get too enthusiastic yet about this benefit since their concentration in the bloodstream often is lower than other known antioxidants, such as vitamin C and vitamin K.

Types of Flavonoids

Flavonoids typically are found in plant products, such as fruits, legumes (beans), tea, unsweetened dark cocoa, and vegetables.  There are so many different types of flavonoids that the best strategy for getting the benefits of flavonoids in your diet is to eat a variety raw or lightly cooked fruits and veggies.  Here is a listing of the most widely known groups of flavonoids and where do find them.

Anthocyanins and Anthocyanidins (Flavanols)

The Anthocyanins flavonoid is what gives purple, blue or red vegetables, fruits and flowers their color.  The flavanol (or Anthocyandidins) flavonoid is not to be confused with flavonols, and is often also found in purple, red and blue veggies and fruits, and also in dark cocoa.  They are antioxidants, and may confer the health benefits of antioxidants, mentioned above.   The best sources of these flavonoids are:

• raspberries, such as red and black raspberries
• strawberries
• blueberries
• cherries
• red apples
• cranberries
• plums
• peaches
• unsweetened dark cocoa
• white tea, green tea, black tea
• eggplant
• purple and red grapes and purple grape juice.  Although red wine also contains anthocyanins, the health risks of drinking too much wine or alcoholic beverages outweigh any benefits that drinking the wine as a flavonoid source may provide.
• Coffee – contains catechin, a flavan-3-ol.  See my article on the health benefits of coffee, including flavanol

A Word About Chocolate Flavonoids (flavanol – Flavan-3-ols)

A lot of articles have touted chocolate as having health benefits, and it is the flavanols (Flavan-3-ols) it contains that loosely forms the scientific basis for these health claims.  Unfortunately, it is only unsweetened real cocoa that contains these compounds, so eating milk chocolate, or even a lot of chocolates sold as “dark” chocolate will be unlikely to provide any health benefit not outweighed by the sugar, fat and calories they also contain.

Isoflavonoids

Isoflavonoids are found in soybeans, beans and other legumes.   They are reported to have an estrogenic effect, and might have an affect of reducing risks of hormone related cancers, such as breast and prostate cancers.  However, as yet, statistically significant studies have not been published proving that Isoflavones have had this benefit.  Good sources of isoflavones include:

• soy powder, soybeans
• peanuts
• chick peas
• beans
• other legumes
• alfalfa sprouts

Flavones

Flavones are another flavonoid, and can be found in these foods:

• parsley
• celery
• beets – see our article on benefits of beets, including flavones.
• artichokes
• carrots
• lemongrass
• mint
• rutabagas

Flavonols

Flavonols are another category and are different chemically from flavanol, despite the similar spellings.  They are believed to have some antioxidant properties as well.   Some of the foods where they are found include:

• broccoli
• black tea
• red and yellow onions
• buckwheat
• red wine
• berries
• walnuts
• tomatoes
• mustard leaf
• spinach
• leaks
• brassicates, such as broccoli, brussel sprouts, kale, cabbage

Flavanones

Flavanones are found in citrus fruits and juices, such as:

• Oranges
• Grapefruits
• Pomelos
• Tangelos
• Lemons

What’s the Answer – Do We Really Want Flavonoids?

In one word, yes, you do really want flavonoids in your diet.  They come packed in fruits and vegetables.  By having a variety in your diet, every day, you are sure to get whatever health benefits come from flavonoids.  You also can get all the other benefits of just eating fruits and vegetables – in addition to tasting good.

The caveat is not to go overboard.  A lot of processed food products these days claim to contain flavonoids, but often those claims are overblown.  These nutritious compounds often also get mixed in with a lot of sugar and fat, basically negating any potential health benefit of the flavonoids.  One good example is dark chocolate.  One recent study has shown that a high fat diet actually inhibits the body’s use of flavonoids.  So, dark chocolate may taste great, and be a great candy, but don’t eat it to get your flavonoids.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health professional regarding questions you might have about a medical condition or health, beauty or diet objectives.