How Flavonoid-Rich Foods Can Support Better Health
What are flavonoids — and how are they good for you? Learn simple ways to add these healthy plant compounds to your diet.
Experimenting with flavors can transform cooking into a joyful and rewarding experience. The joy of food can also deliver health benefits, especially when it includes nutrient-rich ingredients. If dill, parsley, or oregano are your go-to garnishes, you’re in luck! Their flavors are naturally complemented by a valuable plant compound: flavonoids.
In addition to herbs, many other foods that may be in your kitchen likely also contain flavonoids. Regardless of the diet you follow, flavonoid-rich fruits and vegetables are widely enjoyed across many cultures and can be added as healthy sides. It may be simpler than you realize to incorporate flavonoid-rich foods into your current lifestyle and preferences.
What are flavonoids?
Flavonoids are plant compounds found in fruits, vegetables, and whole grains. Andrea Shannon, a clinical dietitian at Hebrew Rehabilitation Center, says flavonoid-rich foods have antioxidant properties, which are responsible for reducing free radicals in the body that can damage our cells.
Flavonoid-rich foods may also help reduce chronic inflammation, protect against frailty, support cognitive function, and have antiviral and anti-allergic properties.
Dr. Courtney Millar, an assistant scientist at the Hinda and Arthur Marcus Institute for Aging Research and instructor of medicine at Harvard Medical School, has been investigating the health benefits of flavonoids in older adults. “Our group’s research indicates that flavonoids may help stave off frailty. We are also currently testing to see if flavonoids can help improve mood and sleep. These molecules are quite diverse in their potential benefits and can easily be obtained by making sure you eat a variety of fruits and vegetables!” says Millar.
Flavonoids can usually be identified by the presence of vibrant colors in many fruits, vegetables, spices, and herbs. Just as there are different food groups, there are several types of flavonoids. While prioritizing certain flavonoid-rich foods for their unique health benefits can be empowering, they all equally bring valuable benefits to the table.
Flavonoid-rich foods include:
| Flavonoid Type | Foods | Potential Health Benefits |
|---|---|---|
| Flavanols | Apples, blackberries, cardamom, cocoa, coriander, dill, kale, nutmeg, onion, oregano, saffron, oats |
|
| Flavones | Nutmeg, oregano, parsley, peppers, olive oil |
|
| Flavanones | Citrus fruits, coriander |
|
| Flavan-3-ols | Apples, cinnamon, cocoa, tea |
|
| Anthocyanins | Blackberries, blueberries, cranberries, grapes, purple sweet potato, red cabbage, red wine, strawberries, black rice, sorghum |
|
| Isoflavones | Legumes, soybeans |
|
While flavonoid-rich foods can support your overall health, conditions like diabetes, high blood pressure, and heart disease should always be diagnosed and treated by a health care professional. Diet plays an important role, but it should never replace medical care.
Simple advice to eat more flavonoids
While you may be tempted to charge ahead when starting a healthier diet, an abrupt change could lead to gastrointestinal distress. Most flavonoid-rich foods have a high fiber content. If your diet is not currently made up of fibrous foods, adding flavonoid-rich foods gradually can help prevent digestive symptoms that can come with increasing fiber intake too quickly, says Shannon. Spreading out your flavonoid intake evenly throughout the day can also be helpful.
Including a variety of these foods in your diet is also key. Aim to rotate your weekly menu of flavonoid-rich foods. When it comes to cooking methods, steaming or light stir-frying can help preserve nutritional value. Boiling can lead to loss of nutrients, but the potential loss of flavonoid intake can be minimized by repurposing the cooking water for other food preparation. Soups and smoothies are also flavorful options that reap all the benefits and are easier to eat. Regardless of how you are cooking, prevent overcooking to preserve flavonoid content.
Deciding exactly what to eat can be overwhelming, so proximity can help guide your choices. Seasonal produce has the greatest amount of nutrients and is often on sale, making it a quality and affordable option.
Clarifying common misconceptions
Convenience doesn’t have to come at the cost of quality. Fresh fruits and vegetables aren’t your only nutritious option for health benefits! Opting for frozen and canned fruits and vegetables is practical and may be the better choice for your needs. These foods are picked at peak ripeness, so their preservation ensures that greater amounts of nutrients stay intact for longer. When buying canned options, check to be sure there is little to no added sugar.
Natural sugars found in fruit, however, are not the same as added sugars. Many older adults who come to outpatient nutrition therapy consultations at Hebrew Rehabilitation Center believe that they should avoid fruit because of its high sugar content, but “the amount of sugar is not as important as the other health benefits that you’re getting, such as fiber and the flavonoids,” says Shannon.
On the other hand, it is important to remember that flavonoid-rich foods are only one part of the equation. Fruits and vegetables are essential, but not in isolation. Remember that a healthy diet also means consuming enough grains — especially whole grains — protein, and healthy fats!
The best diet is the one you enjoy
Eating more flavonoid-rich foods does not have to come at the expense of familiar flavors. Many traditional dishes already feature flavonoid-rich ingredients, making it easy to support healthy aging without changing your routine. For example, a comforting bowl of chicken soup often includes carrots, herbs, and onions, all rich in nutrients. Continuing to prepare the foods you know and love, while adding colorful fruits and vegetables, can make healthy eating feel both natural and enjoyable.
Make your own flavonoid-packed smoothie
Adding flavonoid-rich foods to meals can enhance flavor and be convenient. By meal prepping recipes or customizing them, you can build satisfying meals with lots of nutrients while saving time.
Smoothies are a great option for getting a lot of flavonoids at once. They can be based on what you already have on hand.
Base ingredients:
- 1/2 cup base of your favorite dairy/non-dairy liquid
- 2 cups of your favorite greens (i.e., kale)
- 1 ½ cups of your favorite fruit combo (i.e., frozen berries)
- 1 teaspoon of preferred sweetener (e.g., honey, maple syrup, or stevia)
- Water or ice, if needed
If desired, adding cinnamon, nutmeg, or cardamom can really boost taste and add another hint of flavonoids. Blend all ingredients until smooth. For a cool summer treat, blend some ice into the mix and enjoy!
Adapted from The Ohio State University’s Build a Better Smoothie guide.
Personalized nutrition services for older adults in Boston and Dedham
At Hebrew SeniorLife, our multidisciplinary approach to health care recognizes nutrition as a vital part of both managing and preventing serious health conditions. If you or a loved one is navigating dietary concerns, Hebrew Rehabilitation Center in Boston and Hebrew Rehabilitation Center at NewBridge on the Charles in Dedham, MA, offer an outpatient medical nutrition therapy program for older adults.
This program includes one-on-one individualized education and treatment plans developed by our registered dietitians. To learn more, contact us online or call our outpatient nutrition therapy program at 617-363-8539 in Boston or 781-234-9630 in Dedham.
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Outpatient Nutrition Therapy
As part of our specialty outpatient care, we offer one-on-one nutrition counseling at Hebrew Rehabilitation Center in Boston. Our Registered Dietitians, who specialize in the needs of older adults, will help you stay in overall good health or provide suggestions to manage or prevent specific health concerns.
