What Are Flavonoids?

Benefits of Flavonoids
Flavonoids are plant-based compounds with powerful antioxidant properties, which means they reduce inflammation, promote healthy arteries, and help fight aging by preventing — and repairing — cellular damage. Flavonoids may also protect against dementia, Alzheimer’s disease, and some cancers.

Recommended Amount: How Much You Need
Get your fill of flavonoids by eating plenty of fresh fruit and vegetables every day — we recommend four servings of fruit and five servings of veggies. Tea, red wine, and dark chocolate also contain flavonoids, but that’s not a green light to overindulge. Limit wine to a glass a day for women, two for men; and limit chocolate to a couple of small squares — about an ounce.

Good Sources of Flavonoids
There are many types of flavonoids, and their concentration in specific foods varies greatly, depending on how a product is grown and processed. So use the list below as a general guideline for foods that tend to be rich in flavonoids. Eating a diverse diet that regularly includes some of the following foods will provide you with a healthy helping of flavonoids:

Apples (flavonoids are in the skin)
Blueberries
Broccoli
Cabbage
Capers
Chocolate (dark, not milk) and cocoa
Onions
Strawberries
Red grapes
Red wine
Tea (all kinds)

Try these recipes for a flavonoid boost:

• Wake-Up Smoothie
• Cranberry-Apple Coffee Cake
• Broccoli with Caramelized Onions and Pine Nuts
• Gingered Cranberry-Raspberry Relish
• Quick Applesauce