Favonoids: What Are They, Benefits and Sources

• Flavonoids are organic chemical compounds found in all green foods, fruits, vegetables, herbs and more.
• These compounds protect cells from free radicals, strengthen the immune system and act as a preventive measure against heart disease.

What are flavonoids?

As indicated above, flavonoids are a large group of natural (organic) substances. Chemically, they are polyphenolic compounds, often referred to as polyphenols. They are found in plants or various foods. Several thousand different flavonoids have now been identified, making them one of the most diverse groups of natural compounds. The pigments in flavonoids are often responsible for the vivid colours of flowers, which play a vital role in attracting pollinators. However, their biological importance goes beyond their aesthetic function, as they have proven to be crucial in protecting plants from stress conditions, such as infections, UV radiation and pests.

However, flavonoids are also beneficial for humans. According to available research, their consumption is associated with many health benefits. This is largely due to their antioxidant and anti‑inflammatory properties, which can help reduce the risk of various diseases, including heart disease. Their potential in medicine and nutrition remains the subject of intensive research and may open up new possibilities for the prevention and treatment of numerous conditions.

• Learn more: Microgreens and Their Health Benefits

What foods can we find them in?

Flavonoids are categorised into subgroups: flavonols, flavones, flavanones, catechins, anthocyanidins, dihydroflavonols and chalcones. And what specific foods can you find them in?

• Flavonols: iceberg lettuce, tomatoes, onions, kale, apples, grapes, berries, red wine.
• Flavones: parsley, red pepper, mint, chamomile, celery.
• Flavanones: oranges, lemons, grapefruits, tangerines, limes.
• Catechins: apples, blackberries, red wine, cocoa (found in high‑quality dark chocolate), shakes, fava beans.
• Anthocyanidins: berries, red cabbage, red onions, eggplant, blood oranges, grapes, cherries, chervil, purple sweet potatoes, blue corn, purple and black carrots, lavender, butterfly peas.
• Dihydroflavonols: wine, soy products.
• Chalcones: tomatoes, apples, liquorice, Chinese sprouts, wax jambu, ashitaba leaves.

5 important benefits

1. Antioxidant effects: as mentioned above, flavonoids are powerful antioxidants that help protect the body from damage caused by excess free radicals. This protective mechanism may lower the risk of chronic conditions such as heart disease and degenerative diseases.
2. Anti‑inflammatory properties: many flavonoids also have anti‑inflammatory effects, helping to regulate inflammatory responses. This can lead to pain relief for chronic inflammatory diseases such as arthritis while also protecting tissues from damage caused by inflammation.
3. Promoting cardiovascular health: a number of studies suggest that regularly consuming foods rich in flavonoids can improve overall cardiovascular health, reducing the risk of heart attack and stroke. Flavonoids contribute by lowering harmful LDL cholesterol, improving blood vessel elasticity and reducing blood pressure.
4. Immune system support: some flavonoids have immunomodulatory properties, supporting the proper functioning of the immune system. This helps the body fight infections and diseases more effectively.
5. Protecting neurological function: studiesindicate that flavonoids help protect nerve cells and promote brain health. This reduces the risk of neurodegenerative conditions like Alzheimer's disease and supports cognitive function and memory retention.

What to watch out for?

While flavonoids are generally considered safe and offer numerous health benefits, there are potential risks associated with excessive or inappropriate use. The primary concern is their interaction with certain medications. Some flavonoids can interfere with the metabolism of drugs in the body, potentially increasing or decreasing their effectiveness. Therefore, it is advisable to consult your doctor or pharmacist before incorporating flavonoid supplements into your routine, particularly if you are taking prescription medications.

Another potential risk is the toxicity that may arise from excessive flavonoid intake. While these compounds naturally occur in foods and plants, consuming them in high doses — especially through dietary supplements with concentrated amounts — can have adverse effects. Some studies suggest that they can lead to gastrointestinal problems such as indigestion or diarrhoea. In addition, certain flavonoids have been found to influence the endocrine system, which regulates and coordinates bodily functions in collaboration with the nervous system. To minimise the risk of side effects, it is crucial to maintain a balanced diet and consume flavonoids within the recommended daily intake levels.

Bottom line

Flavonoids are widely distributed organic compounds present in many foods such as fruits, vegetables, herbs and various teas. These substances are associated with many health benefits, including antioxidant and anti‑inflammatory effects, promoting cardiovascular health, boosting the immune system and protecting neurological health. However, in the case of targeted overconsumption or supplementation, it is still a good idea to discuss this decision with your doctor or an appropriate specialist.