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A variety of fruits, vegetables and beverages are rich in one of the most complex groups of natural compounds found in food.
More than 8,000 types of bioflavonoids, or simply flavonoids, have been identified and may be discovered in the future.
Bioflavonoids include isoflavonoids, flavanones, flavonols, flavanols, flavones, and anthocyanidins.
Foods rich in bioflavonoids include celery, parsley, herbs, peppers, berries, pomegranate, plums, red grapes, grapes, citrus fruits, soybeans, legumes, onions, leeks, Brussels sprouts, cabbage, broccoli, tea, beans, apples, and cocoa.
Diets that regularly include foods rich in these bioflavonoids are associated with longer lifespans and reduced risk of cardiovascular disease, diabetes, some types of cancer, and neurological disorders.
Research shows that bioflavonoids have the potential to reduce the risk of many diseases by reducing inflammation, boosting the immune system, and neutralizing harmful free radicals. The reason why their protective properties are produced by plants – self-defense against environmental insults.
Bioflavonoid supplements are available in various concentrations and dosages. Many bioflavonoid supplements come from oranges, but it’s not always possible to know the exact source or which bioflavonoids you’re getting in a supplement. The label may simply say “bioflavonoids” without listing the specific bioflavonoids the supplement contains.
The most common bioflavonoids are combined with vitamin C. This is because vitamin C enhances their absorption. Individual bioflavonoid supplements such as hesperidin, quercetin, and catechins are rare. You should get more if you eat foods rich in bioflavonoids, which also help with vitamin C absorption.
Bioflavonoid absorption and bioavailability depends on a variety of factors, including vitamin C. A healthy balance of good bacteria in the gut can improve absorption, although studies show that high protein in the diet can reduce their availability.
It is almost impossible to consume enough supplements to get the thousands of bioflavonoids found in natural foods. So make bioflavonoid-rich foods a regular part of your daily diet to get the amazing array of bioflavonoids and vitamin C.
Local Nutrition is an independent newsletter written by nutritionists.
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