Flavonoids, also called bioflavonoids, are bioactive compounds with antioxidant and anti-inflammatory properties that can be found in large quantities in some foods, such as black tea, orange juice, red wine, strawberry and dark chocolate, for example.
Flavonoids are not synthesized by the body, being important to consume them through a healthy and balanced diet so that there can be benefits, such as regulation of cholesterol levels, reduction of menopausal symptoms and fighting infections, for example.
Benefits of Flavonoids
Flavonoids are found in several foods and have antioxidant, anti-inflammatory, hormonal, antimicrobial and anti-inflammatory properties, with several health benefits, the main ones being:
- Fights infections, since it has antimicrobial activity; Slows aging and keeps skin healthy, since they are antioxidants; Regulates cholesterol levels, preventing cardiovascular diseases; Increases bone density, decreasing the risk of osteoporosis; Relieves symptoms of menopause; Helps in the absorption of vitamin C; Helps in weight control, since it decreases inflammatory processes and the amount of leptin, which is considered the hunger hormone, controlling appetite.
In addition, regular consumption of foods rich in flavonoids helps prevent neurodegenerative diseases, since due to their antioxidant activity, it prevents damage to nerve cells.
Flavonoid-rich foods
The amount of flavonoids in foods varies in fruits, vegetables, coffee and teas, the main foods in which large amounts of flavonoids can be found:
- Dried fruits; Green tea; Black tea; Red wine; Grapes; Açaí; Orange juice; Onions; Tomatoes; Strawberry; Apple; Cabbage; Broccoli; Raspberry; Coffee; Dark chocolate.
There is no consensus on the ideal amount of flavonoids that should be recommended in order to have all the benefits, however it is usually recommended to consume at least 31 g per day. In addition, it is important to practice physical activities on a regular basis and have a healthy diet so that the benefits promoted by flavonoids have a long-term effect.
