Flavonoids are a class of phytochemicals derived from flavonoids as the parent nucleus, which are widely found in plants and have a variety of physiological effects that are beneficial to the human body. The following are some common food sources rich in flavonoids:
1. Fruits
Citrus fruits: such as oranges, grapefruit, lemons, etc. These fruits are not only rich in vitamin C, but also rich in flavonoids, such as flavonols.
Berries: such as strawberries, blueberries, blackberries, raspberries, etc., these berries have a high content of flavonoids, especially anthocyanins, which have a powerful antioxidant effect.
Other fruits: such as apples, pears, cherries, kiwis, etc. These fruits also contain a certain amount of flavonoids.
2. Vegetables
Dark-colored vegetables: such as purple kale, collard greens, spinach, broccoli, kale, etc., these vegetables have a high content of flavonoids, especially kaempferin and popcornin.
Other vegetables: such as onions, scallions, carrots, etc., these vegetables also contain a certain amount of flavonoids.
3. Beans and their products
Beans: such as soybeans, black beans, kidney beans, etc., these beans are not only rich in protein, but also contains soy isoflavones and other flavonoids.
Soy products: such as tofu, soy milk, dried beans, etc., these soy products in the process of retaining the flavonoids in the beans.
4. Tea
Green tea: green tea flavonoids are mainly flavan-3-ol and flavonols, these compounds have antioxidant, anti-inflammatory effects.
Other teas: such as black tea, oolong tea, white tea, etc., these teas also contain a certain amount of flavonoids, but the type and content may be different.
5. Other Foods
Chocolate: especially dark chocolate, contains high levels of flavonoids, such as cocoa flavanols.
Red wine: flavonoids in red wine mainly come from compounds such as anthocyanins in grape skins and seeds.
Spices: such as parsley, thyme, chili peppers, cloves, etc., these spices are also rich in flavonoids.
6. Precautions
Destruction by high temperature: Flavonoids may be destroyed under high temperature, so it is recommended to use low-temperature cooking methods, such as cold, rapid stir-fry.
Peel retention: The flavonoid content in the peel tends to be higher, so it is recommended to retain the peel as much as possible when eating fruits (provided that the peel is edible and free from pollution).