8 Plant-Based Foods Rich in Flavonoids

Researching what it is to have a healthy diet can throw up a lot of scientific-sounding jargon words. Antioxidants, free radicals, polyphenols- these aren’t things we all automatically know about.

We know we are supposed to get more of ‘this’ and less of ‘that’ without fully understanding the whats and whys. Flavonoid is one of the terms that pop up and are things that we ought to be getting enough of.

Let’s take a look at what flavonoids are, why they are important, and some great ways of ensuring they are part of a healthy, plant-based diet.

Source: Gina Keatley/YouTube

What Are Flavonoids?

Flavonoids are compounds found in many fruits and vegetables. They are thought to have antioxidant effects on the human body, helping to fight free radicals and reducing the risk of major diseases.

Flavonoids may also help to fight inflammation and reduce inflammatory reactions to certain allergens.

Flavonoids are important for plants, too. These compounds are responsible for the different color pigments found in flowers that attract pollinators. They also assist plants in UV filtration and nitrogen fixation. Some flavonoids also help to protect plants from certain plant diseases.

There are six different flavonoid subtypes, each performing different roles for the plant and may have different healthful effects on the human body, too.

• Flavanols are known for their antioxidant properties.
• Flavan-3-oils are rich in nutrients and are thought to have antioxidant, anticarcinogen, antimicrobial, and anti-viral properties.
• Flavones are the pigment found in blue and white plants and are thought to fight inflammation.
• Flavanones are also anti-inflammatory and may help control cholesterol.
• Isoflavones help to balance hormone levels.
• Anthocyanins are what give plants their red, purple, and blue colors. They are thought to be antimicrobial and anti-inflammatory.

Let’s look at some amazing fruits and vegetables that will help to ensure you are getting a good dose of each of these flavonoids. The key is to make sure you eat a variety of fruits and vegetables representing all the colors of the rainbow.

1. Berries

Berries of all kinds are some of the best foods you can eat if you want to make sure you are getting all six subtypes of flavonoids. Blackberries, blueberries, raspberries, and cherries each contain all six different flavonoids, while strawberries are a good source of anthocyanidins.

Here are some great OGP recipes that will help you get your fill of berries:

• 25 Colorful and Delicious Raspberry Recipes
• 15 Beautiful Vegan Blackberry Recipes For Summer
• 15 Brilliant Blueberry Recipes Perfect for Summer Treats
• 5 Ways to Sweeten Your Day With Strawberries

2. Tea

If you are a tea drinker then you are probably already getting a good dose of flavonoids. Green, oolong, and black tea each contain high levels of flavonoids, especially flavan-3-ols.

• Sage and Black Tea Latte
• London Fog Tea Latte
• Foolproof Vegan Masala Chai Tea
• 10 Health Benefits of Green Tea

3. Kale

Of course, kale made the list. Kale is one of the world’s most amazing superfoods. Kale is rich in flavanols which are linked to antioxidant activity and are thought to help control symptoms of cardiovascular disease. Research suggests that they may also help to slow cognitive decline in older people.

• Tahini Kale Protein Bowl
• Massaged Kale Salad
• Tropi-Kale Smoothie
• Kale Walnut Pesto Pasta

4. Parsley

Add parsley to as many of your meals as you can. It is a flavonol powerhouse packing 130 milligrams of flavonols per gram. In particular, it is one of the best sources of flavonol Myricetin which has been shown to help prevent skin cancer.

• Blistered Green Beans with Preserved Lemon and Parsley
• Parsley Pear Green Smoothie
• Green Juice With Parsley
• Oil-Free Chimichurri Sauce

5. Red Cabbage

Along with strawberries, red cabbage is another amazing source of anthocyanidins. It’s these flavonoids that give this variety of cabbage its stunning color. Anthocyanidins are thought to protect against cancer, cardiovascular disease, as well as cognitive decline caused by age.

• Easy and Crunchy Thai Salad
• Simple Red Cabbage Coleslaw
• Brussels Sprouts Salad With Red Cabbage and Sweet Chili Sauce
• Calming Turmeric Mung Bean Soup

6. Onions

Onions are a go-to staple for dishes and meals all over the world. Few savory dishes go without them. It’s a good thing that they are chock full of flavonols and are responsible for a huge portion of people’s flavonoid intake. Red onions are higher in flavanols than yellow onions.

• French Onion, Fennel, and Green Lentil Soup
• Pickled Red Onions
• Stuffed Yams with Avocado Mayo
• Recao

7. Dark Chocolate

Dark chocolate and cocoa in particular have been found to contain high levels of flavanoids, especially flavan-3-ols. The consumption of dark chocolate may help to improve blood flow and lower blood pressure. It can also help to protect the skin from sun damage.

• 15 Dairy-Free Homemade Chocolate Recipes For Dark Chocolate Day!
• Hazelnut Chocolate Parfait
• Chocolate Chai Truffles
• Chocolate-Covered Stuffed Dates

8. Soy

Soy and soy products such as tofu, tempeh, and edamame are the best sources of isoflavones. Studies have shown that this type of flavonoid is linked to protecting the body against reproductive cancers such as breast, ovarian, prostate, and testicular cancer.

• 15 High-Protein Edamame Recipes!
• Perfect Your Tofu With These 15 Crispy Tofu Recipes
• All About Tempeh + 7 Tasty Recipes
• Homemade Soy Milk

Related Content:

• Your Antioxidant Powerhouse Plant-Based Menu: What, Why, and How
• Do Antioxidants Really Matter for Cancer Prevention?
• 7 Vitamins and Minerals You Need in Your Plant-Based Diet
• A Green Monster’s Guide to Plant-Based Nutrition: Plant-Based Protein
• Flavonoid-Rich Plant-Based Foods Reduce Risk of Alzheimer’s According to New Study

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