Flavonoids: what are they?

Flavonoids are powerful plant antioxidants divided into 6 subclasses :

1. Anthocyanidins – blue/purple (grapes, blueberries)

2. Flavan-3-oil – tea, cocoa

3. Flavonols – onions, black tea

4. Flavones – parsley, celery

5. Flavanones – citrus fruits

6. Isoflavones – soy

They act by protecting collagen , connective tissues , the heart and brain , and stimulate the immune system .

🥗 The 12 foods richest in flavonoids

1. 🧅 Onions

• Rich in quercetin (flavonol)

• Anti-inflammatory, anti-allergic, insulin-supporting

2. 🍇 Uva

• Rich in anthocyanidins

• Increases intracellular vitamin C, protects collagen

3. 🫐 Berries

• Anthocyanins + vitamin C + fiber

• Excellent for the skin and as an antioxidant breakfast

4. 🥬 Green leafy vegetables

• Source of flavones and flavonols

• Excellent for the intestines, skin and immune system

5. 🌶️ Red vegetables

• Red cabbage, red onion, chili peppers

• Rich in anthocyanidins and carotenoids

6. 🌿 Herbs and spices

• Oregano, parsley, saffron, fennel

• Very high concentrated flavonoid content

7. 🍊 Citrus fruits

• Oranges, lemons, grapefruits

• Rich in flavanones and vitamin C, they promote microcirculation

8. 🫘 Legumes

• Chickpeas, lentils, black and red beans

• Source of flavonoids, vegetable proteins and fibre

9. 🌼 Chamomile

• Contains apigenin (flavone)

• Calming, anxiolytic action, promotes sleep

10. 🍵 Land

• Green, black, white, oolong

• Source of flavan-3-ols , catechins, theaflavins, flavonols

11. 🍫 Dark chocolate & bitter cocoa

• Rich in catechins and flavan-3-ols

• Benefits for the heart, brain, metabolism and inflammation

12. 🌱 Soybeans

• Best source of isoflavones

• They balance hormones, useful during menopause and for bone health