What Are Flavonoids And Which Foods Contain Them?

If you’re partial to a bar of dark chocolate and a glass of red wine, you’re in luck. A new study has found foods rich in flavonoids could lower the risk of dementia – but what are they, and how can we up our intake?

New Research Shows Flavonoid-Rich Foods Reduce Dementia Risk

What Are Flavonoids?

The term flavonoids refers to a group of naturally occurring compounds found in many fruits and vegetables. Once known as vitamin P, flavonoids create the vibrant colours of foods such as blueberries and oranges, and play a part in many important functions in the body.

What Are The Health Benefits?

Flavonoid-rich foods offer a whole host of nutritional benefits. These include:

Could Lower Dementia Risk

The most recent study into this food group, led by researchers at Queen’s University Belfast, has found increasing your intake of flavonoid-rich foods and drinks could lower your risk of developing dementia by 28 percent. Published in JAMA Network Open, the research analysed dietary data from over 120,000 adults aged between 40 and 70, concluding that consuming six additional servings of flavonoid-rich foods will mean you’re less likely to develop the cognitive condition.

Anti-Inflammatory and Antioxidant Effects

Flavonoids have anti-inflammatory and antioxidant properties, which means they help protect cells against damage. There’s also research to show they may have anti-cancer effects, such as this study published in 2020 in Nutrients.

May Boost Heart Health

According to a 2015 review, consuming foods rich in flavonoids can help lower blood pressure, which, in turn, reduces your risk of cardiovascular disease. 

Which Foods Are Rich In Flavonoids?

There are six main types of flavonoids.

Flavonols

These are known in particular for their antioxidant properties.

• Lettuce
• Tomatoes
• Onions
• Tea
• Kale
• Apples
• Berries
• Red wine

Flavan-3-ols

• White tea
• Green tea
• Blueberries
• Strawberries
• Cocoa and chocolate products

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Flavones

These are the pigments in blue and white flowering plants, which help reduce inflammation in the body.

• Red peppers
• Peppermint
• Parsley

Isoflavones

Isoflavones are found mainly in soy products and legumes such as fava beans. They may help balance hormones.

Anthocyanins

The colour of red, purple and blue fruits comes from anthocyanins.

• Blackberries
• Blueberries
• Cranberries
• Raspberries

Flavanones

Found in citrus fruits, flavanones are known for their anti-inflammatory properties.

• Lemons 
• Limes
• Oranges
• Grapefruit