Flavonoids- Plant power

What are Flavonoids?

· Flavonoids are compounds widely distributed in the plant kingdom – fruits, vegetables, grains, roots, stem, flowers, even tea, wine and chocolate.

· They contribute to the colourful pigments of plant products

· In the plant kingdom, they are used for growth, detoxification and for defence against other micro-organisms.

Benefits

· Antioxidant, anti-inflammatory, anti carcinogenic and preventative against cardiovascular disease.

· Help in the lowering of Cholesterol.

· Improve cognitive fitness and help in prevention of dementia.

· Improve gut health by encouraging the growth of beneficial bacteria in the gut and are also helpful in various inflammatory conditions such as IBS and IBD.

Rich sources

· Fruits- apples, berries, citrus fruits, grapes.

· Green vegetables- Spinach, broccoli, kale, parsley.

· Soybeans, legumes, onions.

· Green tea, black tea, dark chocolate, red wine.

How to incorporate more flavonoids in your diet?

· Make sure to have a variety of fruits and vegetables of different colours.

· Consume at least 5-9 daily servings of fruits and vegetables (1 serving is approximately 80g).

· Add them to every meal and snack, for example-

- Fruits in cereals.

-Vegetables in omelette.

-A side salad with meals.

-Incorporate into stir fries.

-Snacks- Veggie sticks with hummus or apple with peanut butter.

-Grilled fruit as dessert.