Flavonoids, found in fruits, onions, and green vegetables, have antioxidant properties that protect against cell damage. Tea, wine, beer, and cocoa are also good sources. Cooking vegetables for too long can lower flavonoid content, and only dark chocolate with a cocoa content of 70% or higher offers significant antioxidant benefits.
Flavonoids are the naturally occurring chemical compounds that give plants their brilliant colors. Research has shown that when eaten, many flavonoids have antioxidant properties and therefore may offer protection against cell damage. Flavonoid antioxidants are found in many commonly eaten foods. Good sources of flavonoid antioxidants include fruits, especially berries, onions, and some green vegetables. Tea, wine, beer, and cocoa are also good sources of flavonoid antioxidants.
Many fruits contain a significant amount of flavonoid antioxidants. Since flavonoids contribute to the brilliant hues of plants, it is perhaps not surprising that richly colored fruits like blueberries and raspberries are among the best sources of these compounds. Flavonoid antioxidants can also be found in other fruits, such as apples. It should be noted that flavonoids are often concentrated in the skin of a fruit, and that the skin of the fruit should be eaten along with its flesh for maximum flavonoid intake.
Onions are an excellent source of flavonoid antioxidants. As with fruits, an onion’s depth of color appears to be directly related to its flavonoid content. Therefore, a red onion tends to contain more flavonoids than a yellow one.
Some green vegetables, such as broccoli and cabbage, also contain flavonoid antioxidants. However, it’s important to note that cooking vegetables for long periods of time can lower their flavonoid content, along with their percentages of other health-boosting vitamins and nutrients. Therefore, care must be taken to avoid overcooking vegetables. As a basic guide, some nutritionists recommend that vegetables be removed from a heat source before their color begins to dull.
A number of common drinks also contain flavonoids with antioxidant properties. The main ones are green and black teas, as well as red wine. Hops also contain antioxidant flavonoids, making beer a good source of these compounds. However, since excessive alcohol consumption can lead to intoxication, organ damage, and chemical dependency, it is recommended that both wine and beer be consumed in moderation.
Finally, chocolate lovers may be pleased to learn that cocoa contains flavonoid antioxidants. However, some research has suggested that the milk contained in many types of chocolate may interfere with the antioxidant properties of flavonoids. Therefore, it is believed that only dark chocolate products with a cocoa content of approximately 70 percent or higher actually offer significant antioxidant benefit. Unfortunately, many people do not like products with such high concentrations of cocoa, as they tend to taste quite bitter.
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