When I set out to create iblogJuicing.com one of my goals was to educate myself on as many
health related topics as possible, apply them to my lifestyle and speak about them on the blog.
I’ve been benefiting from Juicing and eating primally for quite some time and wanted to educate
myself on the science behind my success. If you’re like me you may sometimes get lost with all
the technical jargon and chemistry behind some of these topics, flavonoids being no different.
Many of these articles are written with certain audiences in mind, perhaps the medical
community. I’ve attempted to take what I learned from flavonoids and present them in a more
practical and applicable way. This is a Juicing blog so let’s stick to how flavonoids can help our
diet and health and not so much on the molecular structure of flavonoids.
What are Flavonoids?
flavonoid /fla·vo·noid/ (fla´vah-noid)-any of a group of compounds containing a characteristic
aromatic nucleus and widely distributed in higher plants, often as a pigment; a subgroup with
biological activity in mammals are the bioflavonoids.
Flavonoids are naturally occurring plant pigments found in fruits and vegetables and are
responsible for their color. They help create the yellow and blue-red colors that attract
pollinating insects. They also help filter UV rays, help convert nitrogen into a useable form and
regulate chemical reactions within plants.
Flavonoids are also sometimes referred to as bioflavonoids. In the early 20th century, they were
called vitamin P, but that term isn't used as commonly today. As a group, flavonoids come in
many different types. If you see something referred to as an isoflavone, flavonol, flavanone,
flavanol or anthocyanidin, it is a type of flavonoid. Some common flavonoids include quercetin,
genistein, chrysin and resveratrol.
What Are the Benefits of Flavonoids?
Studies are ongoing to determine what role flavonoids play in human health, however, many
experts agree that humans enjoy many of the same benefits plants do.
Among the many benefits attributed to Flavonoids are:
Reduced risk of heart disease - chronic inflammation contributes to heart disease. Scientists are
currently theorizing that the anti-inflammatory properties of flavonoids are what makes them
effective against heart disease.
-Antioxidant properties - Antioxidants combat free radicals, compounds that cause inflammation
and change the DNA of cells. The damage to cells caused by free radicals can, among other
dangers, cause ordinary cells to mutate into cancer cells. Antioxidants help protect against this
effect. Flavonoids, like other antioxidants, fight off cell damaging free radicals and metallic ions.
-Vitamin C benefits - Flavonoids work very well with vitamin C. Each substance enhances the
antioxidant properties of the other. Some studies have shown that vitamin C related functions
may require the presence of flavonoids.
Flavonoids may also reduce or prevent the following:
Foods Containing Flavonoids?
Flavonoids are found in a multitude of plant-based foods. It's extremely easy to fit a significant
amount of flavonoids into your diet by eating whole foods and juicing. I’ve always stressed that
Juicing should be one component of an overall balanced diet and lifestyle. Experts may argue
that removing the Juice from its pulp may decrease the flavonoid value. This is why I suggest
eating some fruits and vegetables whole in addition to Juicing for Weight Loss. For example,
having a salad with some raw vegetables at dinner or some sliced raw veggies throughout the day
in addition to Juice. This will ensure you’re getting an adequate amount of flavonoids not to
mention numerous other benefits.
Here are some Flavonoid foods to enjoy:
Fruits such as apples, grapes, blueberries, black currants, cranberries, bananas, tomatoes and a
variety of citrus fruits. Citrus fruit peels also have flavonoids, so be sure to add some zest to your
Vegetables and herbs such as broccoli, kale, cabbage, celery, mustard greens, parsley, thyme and
Seeds, nuts and beans such as flax seed, walnuts, pecans, pistachios, cashews, soybeans, black
beans and kidney beans.
Beverages and guilty pleasures such as red wine, fruit juices made from unprocessed raw fruit,
dark chocolate (cocoa flavonoids) and teas of all kinds. Green tea in particular has a high
concentration of flavonoids.
Flavonoid tip: you’ll increase your flavonoid intake by eating raw fruits and vegetables.
Cooking fruits and vegetables or buying store bought Juices reduces the flavonoid content
therefore diminishing their beneficial properties. The heat used to cook or produce these items
will decrease it potency. Try incorporating raw fruits and vegetables into your diet as much as
possible. The enzymes in raw foods will benefit you immensely.
Tips for Increasing your Flavonoid Consumption:
Drink homemade Fruit and Vegetable Juice
Eat some of your Fruits and Vegetables whole
An occasional glass of Red wine
Some Dark Chocolate with high cocoa content on occasion
Have a fruit smoothie with low glycemic fruits such as berries.
Juicing allows you to add a number of flavonoids from a variety of sources to your diet every
day. Choose several different colors of fruits and vegetables to ensure you’re consuming a
variety of nutrients. Not only will you get the antioxidant and anti-inflammatory benefits of
flavonoids, but you'll get a delicious treat to drink as well.