Join Dr. Cammarata and Dr. Campanile on this week's episode about Flavonoids.
Flavonoids are naturally found in fruits, vegetables, wine, tea and chocolate.
Best known flavonoids:
Quercetin, kaempferol, catechins and anthocyanidins
Responsible for the rich colors of fruits and vegetables such as blueberries, raspberries, strawberries and blackberries.
There are over 6000 known flavonoids
Most Americans get flavonoids from:
Flavon-3-ols in black and green tea. It is recommended that we get 1000 mg of flavonoids per day which would be 6-10 servings of fruit and vegetables
– Most Americans get less than 250mg daily.
These are Antioxidants which prevent or slow damage to cells caused by free radicals that our bodies produce as a reaction to environmental stress such as radiation and pollution.
-Flavanols – Onions, Grapes, Red Wine, Tea, Peaches, Berries, Tomatoes, Broccoli, quercetin, kaempferol
-Flavon-3-ols – green and white tea (cathechins, gallocathechins, epicathechins and theaflavins), apples, blueberries, strawberries, cocoa
-Flavones – parsley, red peppers, chamomile, peppermint
-Flavanones – lemons, limes, oranges, grapefruit
-Isoflavones – soy, fava beans
-Anthocyanins – give red, purple and blue color such as red and purple grapes, red wine, cranberries, blueberries, strawberries, blackberries, etc.
Benefits:
Lower Blood Pressure – Multiple Studies
Reduce Risk of DM2 – a Meta Analysis in 2018 showed that a diet rich in flavonoids
reduce DM2
Anti-Cancer – Studies have shown that flavonoids help reduce the ability of cancers
to grow
Anti-Inflammatory – the can inhibit cyclo-oxygenase (COX) and lipoxygenase (LOX)
Heart – They reduce to production of oxLDL, which reduces atherosclerosis.
They also improve endothelial function – a study showed that by adding foods
rich in flavonoids
Such as oregano, rosemary, garlic and black pepper to a meal significantly
improved endothelial
Function after a meal.
They also have anti-platelet effects, reducing the risk of heart attacks and
strokes.
Brain Health – Flavonoids help reduce the risk of dementia and Alzheimer’s Disease
Cancer – they probably help reduce the risk of all cancers, but there is good
evidence for breast and lung
Detox – they help both phase 1 and phase 2 detox
Fresh fruits and vegetables have a much higher flavonoid content than stored or transported produce – the closer to the time of harvesting the higher the flavonoid content.
(However, to get the heart health benefits, one must ingest 6-10 serving of vegetables plus fruit.)
Also, high or prolonged heat can reduce the flavonoid content – so steaming or brief sautéing is best – cooking for less than 8 minutes.
The skin typically has the highest content of flavonoids – so it is important to wash
the produce well and consume the skin or purchase organic foods.
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