Flavonoids are plant pigments, and it is thought that there are more than six thousand different kinds. They fall into a range of different groups (such as flavones and flavonols), and each group contains substances with unique health benefits. Certain foods are particularly good sources of flavonoids, including apples, strawberries, tomatoes, and onions. While you may have heard of substances such as quercetin and luteolin, you probably do not know just why they can be so important for your physical health. Read on to discover eleven fascinating and significant reasons why a higher intake of flavonoids could improve and extend your life.
1) They help to prevent certain types of cancer:
Different flavonoids are linked to a reduction in the risk of developing different forms of cancer. Firstly, a study of ten thousand participants discovered that those who regularly consume the most quercetin and naringin are lowering their risk of developing lung cancer by around 50%. These flavonoids are both found in apples. Secondly, spinach contains a group of flavonoids that studies on mice suggest are protective against prostate cancer, breast cancer, and several types of oral cancer. Thirdly, women who eat fruits containing flavone luteolin are around 34% less likely to develop ovarian cancer. You can find flavone luteolin in artichokes, celery and green peppers.
2) They can help to control inflammation:
Anthocyanins are flavonoids that are natural painkillers. They have an anti-inflammatory ability to inhibit the very same enzymes that are inhibited by the painkillers you can buy over the counter in a pharmacy. The best sources of anthocyanins include blueberries, cranberries, and raspberries.
3) They can help to lower cholesterol levels:
Luteolin is found in peppers and carrots, and this flavonoid decreases the synthesis of LDL cholesterol (also known as ‘bad cholesterol’). Luteolin also increases the extent to which cholesterol is excreted in bile, making it excellent for improving heart health.
4) They can reduce the severity of asthma:
Studies on childhood asthma have revealed that children who drink freshly squeezed apple juice on a daily basis experience less severe respiratory difficulties. In addition, research on women’s health during pregnancy has found that women who eat plenty of apples go on to have children who are less likely to develop asthma. It is thought that the flavonoid called phloridzin is responsible for this health benefit, as it has been shown to reduce levels of inflammation within the small structures of the lungs.
5) They may help you to retain mental acuity:
Scientists based at Cornell University have shown (via experiments on mice) that fruits rich in quercetin can help to protect brain cells from the damage that can lead to the development of dementia. You can find quercetin in apples, raspberries, and citrus fruits. Anthocyanins have also been linked to cognitive function, as they have an apparent ability to boost memory.
6) They have antibiotic and antiviral properties:
Lime juice contains flavonoids called flavonol glycosides, and research has shown that these remarkable substances once helped to protect a substantial number of people in West Africa from a cholera epidemic. In addition, flavonoids, in general, have an antiviral impact on certain herpes viruses, and on HIV.
7) They may afford allergy sufferers some relief:
Quercetin is a flavonoid that lowers the number of histamines produced by your body. This means that eating foods that contain quercetin (such as raspberries and apples) could play a role in minimizing hay fever symptoms like sneezing and itchy eyes.
8. They enhance the health benefits of vitamin C:
All flavonoids help to improve the function of vitamin C, which means that they can help to boost your immune system, promote the health of your eyes, and possibly reduce your overall risk of developing any form of cancer.
9) They can make you more resistant to certain injuries:
All flavonoids help to prevent nosebleeds, discourage excessive bruising, and make the site of an injury less likely to swell.
10) They reduce your chances of losing your sight:
As our eyes age, we often lose vision or develop macular degeneration. Foods that contain flavonoids appear to be able to help slow the development of eye diseases, and they lower the risk of developing macular degeneration by up to 40%.
11) They promote healthy bones:
Phloridzin (which can only be found in apples) has been shown to be capable of increasing bone density and reducing the risk of osteoporosis. This means that it makes you less likely to suffer from fractures, which is a particularly important health benefit if you are a postmenopausal woman.
As is obvious from the above health benefits of consuming flavonoids, they are extremely important to your physical well-being. You can use the above list as a guide to which flavonoids would be most useful for your particular health problems, but rest assured that all flavonoids will help your body in some way.
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