Foods rich in bioflavonoids
Consuming fresh fruits, vegetables and herbs is without a doubt the best way to take in bioflavonoids. Chocolate, tea and wine in moderation can also be healthy sources, as are some spices, nuts, dry beans and seeds. Flavonoids are often concentrated in the skins and outer portions of fruits and vegetables so these portions of the foods are excellent to consume. It’s also best to consume fruits, vegetables and herbs in their raw forms to receive the highest amount of flavonoids.

Here are some bioflavonoid-rich food items you’ll want to be taking in regularly:

Fruit

Fresh fruit, especially citrus fruits, berries and tree fruits, are awesome choices when it comes to bioflavonoids. Strawberries, grapes, apples, cranberries and blackberries are high in the bioflavonoid ellagic acid. Citrus fruits like lemons, limes, oranges, tangerines and grapefruits are rich in citrus bioflavonoids. Apples, peaches and plums are rich in the flavonoid flavan-3-ol.

Vegetables

Feel free to eat any and all vegetables, particularly green and red ones, to obtain your daily dose flavonoids. Broccoli, kale, onions (red, yellow and spring), red and hot peppers, rutabaga, spinach, and watercress are some of the heavy hitters when it comes to flavonoids. Red and green onions are especially high in quercetin. Artichokes and celery are high in the flavones, while okra and broccoli are high in flavonols.

Herbs and Spices

Fresh oregano, parsley, peppermint and thyme are high in the flavonoid known as flavone. Cinnamon is a great choice when it comes to spices as well.

Tea

Black, green and red (rooibos) tea are great beverage choices to up your flavonoid intakes. These tea varieties have all been shown to be high in catechins and flavonols.

Chocolate

Flavanols are the main type of flavonoid found in pure cocoa as well as chocolate (made from cocoa and cocoa butter). One ounce of high-quality dark chocolate — that’s organic with a high cocoa percentage and low sugar content — is a good daily amount.

Wine

Both red and white wine contain flavonoids, but red wine has higher levels since fermentation occurs in the presence of grape skins, the source of significant amounts of flavonoids. So if you drink already, then wine, specifically red wine in moderation, can be a healthy choice. Moderation means not more than one glass per day for women and not more than two glasses per day for men.

Nuts, Beans and Seeds

The soybean is particularly high in bioflavonoid, especially isoflavones like genistein and daidzein. Dark beans — such as black beans and kidney beans, as well as garbanzo, pinto and fava beans — are rich in bioflavonoids. When it comes to nuts, pecans, walnuts, pistachios and cashews are great choices.

Buckwheat is often mistaken for a grain, but it’s actually a nutrient-packed, gluten-free seed that’s particularly high in the bioflavonoids quercetin and rutin.