Table of ContentsView AllTable of ContentsFlavonoids in FoodsWhat Do Flavonoids Do?Dosage and TreatmentFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Flavonoids in Foods
What Do Flavonoids Do?
Dosage and Treatment
Frequently Asked Questions
Flavonoidsare phytonutrients found in plants, fruits, vegetables, grains, bark, roots, stems, flowers, tea, and wine.
Some of the beneficial properties of flavonoids include beingantioxidants, reducinginflammation, preventing mutation, interfering with the development of cancer, and regulating key cellular enzyme functions.
This article will discuss the different subtypes of flavonoids, in which foods they appear, and their possible health benefits.
Verywell / Getty Images
There are several subtypes of flavonoids, and their food sources vary.
Flavanols and Flavan-3-ols
Of all the flavonoid subgroups,flavanolsare the largest, with more than 6,000 types. They include kaempferol, quercetin, myricetin, and fisetin compounds.
Flavonols are found in a number of fruits and vegetables, including kale, lettuce, tomatoes, apples, grapes, and berries. Onions, garlic, and scallions contain high amounts of a particular flavonol calledquercetin, a plant pigment. Other sources of quercetin include cocoa, green tea, and red wine.
Flavanols are also referred to as flavan-3-ols and can be additionally found in fruits such as bananas, peaches, and pears.
Dill: Edible Parts and Medicinal Benefits
Flavones
Flavones are the primary pigment in cream-colored flowers and co-pigments in blue flowers and are also widely found in the leaves and fruiting bodies of plants. They act as a shield against ultraviolet light (UVB) in plants.
Compounds in flavones include apigenin, luteolin, baicalein, and chrysin.Food sources include parsley, thyme, celery, hot peppers, and green olives.
Flavanones
Flavanones are found in all citrus fruits, such as oranges and lemons, and grapes. They include the compounds hesperidin, naringenin,diosmin, and eriodictyol. Flavanones are linked to several health benefits because of their free radical-scavenging properties.
Does Oregano Tea Have Health Benefits?
Isoflavones
Isoflavones or isoflavonoids are found in soybeans and other legumes. Some isoflavones have also been found in microbes. Isoflavones have the potential to fight many diseases. Isoflavones like genistein and daidzein are commonly regarded to be phytoestrogens because of their estrogen activity in certain animals.
Anthocyanins
Anthocyanins are pigments in plants, flowers, and fruits. Cyanidin, delphinidin, malvidin, pelargonidin, and peonidin are the most common. They’re found in the outer cell layers of fruits like cranberries, black currants, red grapes, merlot grapes, raspberries, strawberries,blueberries, bilberries, and blackberries.
Verywell / Hilary Alison
Flavonoids are known for their health benefits. They have properties that inhibit oxidation, reduce inflammation, prevent gene mutations, and oppose cancer development. They also help regulate cellular enzyme functions (proteins that stimulate chemical reactions in cells).
These properties have beneficial health effects on diseases ranging from lowering blood pressure to cancer prevention.
Cardiovascular Benefits and Reduce Blood Pressure
Cardiovascular disease is considered the number one killer across the globe. High blood pressure increases the risk of heart disease.
Polyphenolsand flavonoids found in a wide variety of plants, including fruits and vegetables, are reported to provide positive benefits in treating heart disease andhigh blood pressure.
Because of their antioxidant properties, flavonoids can reduce oxidation inlow-density lipoprotein(LDL—the “bad” cholesterol) and help improvelipid profiles. This can lower the risk of cardiovascular disease.
Another positive effect is their capacity to aid in vasodilation (blood vessel dilation) and regulate the programmed cell death process in theendothelium(the inner lining of blood vessels).
Studies show that these effects are due to flavonoids' antioxidant properties, but recent research has shown multiple signaling pathways linked to them, suggesting more mechanisms are involved in flavonoids' effects.
Reduce Risk of Diabetes
A study of 200,000 people assessed the link between dietary intake of flavonoids and its subclasses and type 2 diabetes. It confirmed that consuming more anthocyanins from apples, blueberries, and pears lowers the risk of diabetes.
Cancer Prevention
Studies show flavonoids wield anticancer activity and hunt free radicals that can damage large molecules, including DNA. Other anticancer activities include:
Management of Chronic Pain and Inflammation
Studies show the therapeutic role of flavonoids in cardiovascular diseases, osteoarthritis, Parkinson’s disease, colitis, cancer pain, arthritis, and neuropathic pain as powerful anti-inflammatory, analgesic (pain-relieving), and antioxidative molecules.
Flavonoids block many cellular regulatory proteins like cytokines and transcription factors (proteins involved in the process of converting, or transcribing, DNA into RNA). This results in a reduced cellular inflammatory response and lesschronic pain.
Treatment of Viral Infections
Flavonoids are recognized to be effective antivirals and can act at different stages of viral infection, specifically at the molecular level to hinder viral growth.
Flavonoids that impede viral activity can be further divided into the following sub-categories:
Protect Against Cognitive Disease
Animal studies show that flavonoids block beta-amyloid plaque build-up in the brain, a sign ofAlzheimer’s disease. In addition, flavonoids may increase blood flow to the brain, which provides dual benefits to both the cardiovascular system as well as the brain.
Although human studies are in the early phases, findings seem positive. A study inThe American Journal of Clinical Nutritionlinked high consumption of flavonoids to a reduced risk of Alzheimer’s disease and dementia.
Using data from the Framingham Heart Study, researchers examined the dietary habits of nearly 3,000 people, average age 59, without any signs of dementia. Over a 20-year span, people who had the highest consumption of flavonoids (about 297 milligrams) had a reduced risk of developing Alzheimer’s or dementia compared to those who ate about 123 milligrams.
Dosage and Treatment With Flavonoids
While it is best to get flavonoids from the diet in fresh fruits and vegetables, there are several dietary supplements that can be purchased at a local health food store or drug store. A major caveat is that each brand’s flavonoid content may vary per dose.
The following list provides doses for each subcategory:
Drug Interactions
It is important to discuss any supplements you wish to take with your healthcare professional. These compounds can interact with prescription and non-prescription medications, which may result in too little or too much effect of the drugs.
Certain flavonoids impede ATP-binding cassette (ABC) drug transporters including P-glycoprotein. Taking them as supplements or consuming very large amounts of them could increase the toxicity of drugs that are substrates of P-glycoprotein.These drugs include calcium channel blockers, cyclosporin, digoxin, and erythromycin.
Many anthocyanins and anthocyanidins, as well as some flavones, isoflavones, flavonols, and flavanones, have been identified as inhibitors of BRCP-mediated transport. They may interact with drugs like anticancer agents, antibiotics, beta-blockers, and antiarthritics.
Also, certain flavonols, flavanones, flavones, and isoflavones, have been reported to inhibit multidrug resistance protein, which may affect MRP-mediated transport of many anticancer drugs.
Summary
Fruits, vegetables, grains, bark, roots, stems, flowers, tea, and wine are rich in flavonoids, which are known for their anti-oxidative, anti-inflammatory, anti-mutagenic and anti-carcinogenic properties, along with their capacity to regulate key cellular enzyme function.
Their beneficial health effects may help reduce blood pressure, reduce the risk of diabetes, prevent tumor development, reduce inflammation, and protect against cognitive diseases. Before taking any flavanoids as supplements, talk to your doctor to avoid potential drug interactions.
A Word From Verywell
Eating a diet rich in a variety of fruits and vegetables is a natural way to get the benefits of flavonoids. Look for colorful ones and branch out to try new ones. This can make your meals more interesting as well as bring health benefits.
Frequently Asked QuestionsThere is no FDA regulation of flavonoid supplements, but if you are taking any medication and are in doubt of potential side effects, speak with your doctor first.Yes, flavonoids have anti-inflammatory properties.No, flavonoids are phytonutrients found in plants. They’re categorized as polyphenols that are found in fruits, vegetables, grains, bark, roots, stems, flowers, tea, and wine.Green tea contains more of the flavonoid antioxidant called catechins, while black tea, which is more oxidized, contains more of the flavonoids called therubigens.There’s no evidence of side effects from dietary flavonoids, but flavonoids in supplement form have side effects including nausea, headache, or tingling of the extremities in some people when taken in doses of 1,000 milligrams per day.
There is no FDA regulation of flavonoid supplements, but if you are taking any medication and are in doubt of potential side effects, speak with your doctor first.
Yes, flavonoids have anti-inflammatory properties.
No, flavonoids are phytonutrients found in plants. They’re categorized as polyphenols that are found in fruits, vegetables, grains, bark, roots, stems, flowers, tea, and wine.
Green tea contains more of the flavonoid antioxidant called catechins, while black tea, which is more oxidized, contains more of the flavonoids called therubigens.
There’s no evidence of side effects from dietary flavonoids, but flavonoids in supplement form have side effects including nausea, headache, or tingling of the extremities in some people when taken in doses of 1,000 milligrams per day.
10 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Panche AN, Diwan AD, Chandra SR.Flavonoids: an overview.J Nutr Sci. 2016;5:e47. doi:10.1017/jns.2016.41Szalay J.What are flavonoids?livescience.com.Linus Pauling Institute.Flavonoids.Hostetler GL, Ralston RA, Schwartz SJ.Flavones: food sources, bioavailability, metabolism, and bioactivity.Adv Nutr. 2017;15;8(3):423-435. doi:10.3945/an.116.012948Ciumărnean L, Milaciu MV, Runcan O, et al.The effects of flavonoids in cardiovascular diseases.Molecules. 2020;25(18):4320. doi:10.3390/molecules25184320Al-Ishaq RK, Abotaleb M, Kubatka P, Kajo K, Büsselberg D.Flavonoids and their anti-diabetic effects: cellular mechanisms and effects to improve blood sugar levels.Biomolecules. 2019;9(9):430. doi:10.3390/biom9090430Ferraz CR, Carvalho TT, Manchope MF, et al.Therapeutic potential of flavonoids in pain and inflammation: Mechanisms of action, pre-clinical and clinical data, and pharmaceutical development.Molecules. 2020;25(3):762. doi:10.3390/molecules25030762Lalani S, Poh CL.Flavonoids as antiviral agents forEnterovirus A71(EV-A71)Viruses. 2020;12(2):184. doi:10.3390/v12020184Harvard Health.The thinking on flavonoids,Shishtar E, Rogers GT, Blumberg JB, Au R, Jacques PF.Long-term dietary flavonoid intake and risk of Alzheimer disease and related dementias in the Framingham Offspring Cohort.Am J Clin Nutr. 2020;112(2):343-353. doi:10.1093/ajcn/nqaa079
10 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Panche AN, Diwan AD, Chandra SR.Flavonoids: an overview.J Nutr Sci. 2016;5:e47. doi:10.1017/jns.2016.41Szalay J.What are flavonoids?livescience.com.Linus Pauling Institute.Flavonoids.Hostetler GL, Ralston RA, Schwartz SJ.Flavones: food sources, bioavailability, metabolism, and bioactivity.Adv Nutr. 2017;15;8(3):423-435. doi:10.3945/an.116.012948Ciumărnean L, Milaciu MV, Runcan O, et al.The effects of flavonoids in cardiovascular diseases.Molecules. 2020;25(18):4320. doi:10.3390/molecules25184320Al-Ishaq RK, Abotaleb M, Kubatka P, Kajo K, Büsselberg D.Flavonoids and their anti-diabetic effects: cellular mechanisms and effects to improve blood sugar levels.Biomolecules. 2019;9(9):430. doi:10.3390/biom9090430Ferraz CR, Carvalho TT, Manchope MF, et al.Therapeutic potential of flavonoids in pain and inflammation: Mechanisms of action, pre-clinical and clinical data, and pharmaceutical development.Molecules. 2020;25(3):762. doi:10.3390/molecules25030762Lalani S, Poh CL.Flavonoids as antiviral agents forEnterovirus A71(EV-A71)Viruses. 2020;12(2):184. doi:10.3390/v12020184Harvard Health.The thinking on flavonoids,Shishtar E, Rogers GT, Blumberg JB, Au R, Jacques PF.Long-term dietary flavonoid intake and risk of Alzheimer disease and related dementias in the Framingham Offspring Cohort.Am J Clin Nutr. 2020;112(2):343-353. doi:10.1093/ajcn/nqaa079
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Panche AN, Diwan AD, Chandra SR.Flavonoids: an overview.J Nutr Sci. 2016;5:e47. doi:10.1017/jns.2016.41Szalay J.What are flavonoids?livescience.com.Linus Pauling Institute.Flavonoids.Hostetler GL, Ralston RA, Schwartz SJ.Flavones: food sources, bioavailability, metabolism, and bioactivity.Adv Nutr. 2017;15;8(3):423-435. doi:10.3945/an.116.012948Ciumărnean L, Milaciu MV, Runcan O, et al.The effects of flavonoids in cardiovascular diseases.Molecules. 2020;25(18):4320. doi:10.3390/molecules25184320Al-Ishaq RK, Abotaleb M, Kubatka P, Kajo K, Büsselberg D.Flavonoids and their anti-diabetic effects: cellular mechanisms and effects to improve blood sugar levels.Biomolecules. 2019;9(9):430. doi:10.3390/biom9090430Ferraz CR, Carvalho TT, Manchope MF, et al.Therapeutic potential of flavonoids in pain and inflammation: Mechanisms of action, pre-clinical and clinical data, and pharmaceutical development.Molecules. 2020;25(3):762. doi:10.3390/molecules25030762Lalani S, Poh CL.Flavonoids as antiviral agents forEnterovirus A71(EV-A71)Viruses. 2020;12(2):184. doi:10.3390/v12020184Harvard Health.The thinking on flavonoids,Shishtar E, Rogers GT, Blumberg JB, Au R, Jacques PF.Long-term dietary flavonoid intake and risk of Alzheimer disease and related dementias in the Framingham Offspring Cohort.Am J Clin Nutr. 2020;112(2):343-353. doi:10.1093/ajcn/nqaa079
Panche AN, Diwan AD, Chandra SR.Flavonoids: an overview.J Nutr Sci. 2016;5:e47. doi:10.1017/jns.2016.41
Szalay J.What are flavonoids?livescience.com.
Linus Pauling Institute.Flavonoids.
Hostetler GL, Ralston RA, Schwartz SJ.Flavones: food sources, bioavailability, metabolism, and bioactivity.Adv Nutr. 2017;15;8(3):423-435. doi:10.3945/an.116.012948
Ciumărnean L, Milaciu MV, Runcan O, et al.The effects of flavonoids in cardiovascular diseases.Molecules. 2020;25(18):4320. doi:10.3390/molecules25184320
Al-Ishaq RK, Abotaleb M, Kubatka P, Kajo K, Büsselberg D.Flavonoids and their anti-diabetic effects: cellular mechanisms and effects to improve blood sugar levels.Biomolecules. 2019;9(9):430. doi:10.3390/biom9090430
Ferraz CR, Carvalho TT, Manchope MF, et al.Therapeutic potential of flavonoids in pain and inflammation: Mechanisms of action, pre-clinical and clinical data, and pharmaceutical development.Molecules. 2020;25(3):762. doi:10.3390/molecules25030762
Lalani S, Poh CL.Flavonoids as antiviral agents forEnterovirus A71(EV-A71)Viruses. 2020;12(2):184. doi:10.3390/v12020184
Harvard Health.The thinking on flavonoids,
Shishtar E, Rogers GT, Blumberg JB, Au R, Jacques PF.Long-term dietary flavonoid intake and risk of Alzheimer disease and related dementias in the Framingham Offspring Cohort.Am J Clin Nutr. 2020;112(2):343-353. doi:10.1093/ajcn/nqaa079
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
