Flavonoids are the most common group of antioxidants in plants. They are found in virtually all plant foods.

Many of the benefits of eating fruits and vegetables may be due to their flavonoid content. In fact, studies indicate that flavonoid-rich diets may have health benefits, such as:

Reduced risk of heart disease

Improved brain health and function

Better colon health .

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  • Below is an overview of 4 common flavonoids, including their food sources and health benefits.

    1.. Quercetin

    Quercetin is one of the most common flavonoids.

    High intake of quercetin has been linked with lower blood pressure and a reduced risk of heart disease (.

    Quercetin is found in most plant foods, but rich dietary sources include capers, onions, cocoa, cranberries and apples. It is also available as a supplement


    Catechins are a family of flavanols, the most abundant of which are (+)-catechin and epicatechin.

    The health benefits of green tea catechins have been widely studied.

    They have been linked to reduced blood pressure, improved blood vessel function and lower blood cholesterol.

    Catechins are found in many fruits and beverages. Major sources include apricots, apples, pears, grapes, peaches, tea, cocoa and red wine.


    Hesperidin is one the most common flavanones.

    Studies indicate that hesperidin may help prevent heart disease and cancer. However, the evidence is mostly limited to studies in laboratory animals

    Hesperidin is present almost exclusively in citrus fruits, especially oranges and lemons.


    Cyanidin is the most widely distributed anthocyanin.

    Anthocyanins are antioxidant pigments that are responsible for the bright colors of many fruits and vegetables.

    Studies indicate that anthocyanins may reduce the risk of heart disease, but the evidence is still very limited.

    Cyanidin is found in colorful fruits and vegetables. The richest food sources are dark-colored berries such as blackberries, black currants and black raspberries

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