The Many Colors of Flavonoids
As a registered dietitian, I like telling my patients and clients about the foods they should eat to promote health, rather than the ones they should avoid. That is when foods rich in flavonoids come to mind. This substance, partly responsible for the color of fruits and vegetables, has been found to be important for our health. Although, they have not reached ‘star’ recognition yet; consumers are starting to hear more about them.
Many studies are showing flavonoids to have versatile health benefits. For instance, they may prevent heart diseases and some types of cancers. Some of the key flavonoids are flavonols, isoflavones and catechins. Foods rich in flavonoids are enticing and simple to include everyday!
Here are some tips to increase their intake:
- Start your day by eating fruit and have at least 5 servings of fruits and vegetables a day, especially deep purples, bold blues, and rich reds. Have oranges and pink grapefruit for breakfast, blueberries, red and purple grapes for desserts and snacks. Remember, most flavonoids are colored, so look for the brightest.
- Make some time for tea, especially the black and green types rich in catechins. Both have been found to have the greatest number of flavonoids. Mix some additional ingredients to your teas for variety and extra flavonoids such as: orange or lemon peel, berries or apple juice.
- Spice up your day by using herbs and spices when cooking your favorite recipes. Use more hot peppers, parsley and thyme; rich in flavones in addition to yellow onions and scallions.
- Go for Non-GMO soy foods two to three servings each day to boost up your isoflavones. Some ways to increase your soy intake: 8 oz glass of soymilk at breakfast, 1 soy burger at lunch and ¼ cup of soy nuts as a snack. You can also whip some soy in a smoothie for a refreshing snack.
The best way to ensure sufficient flavonoids in your diet is to include a variety of deep colored fruits and vegetables, tea and soy. These foods will supply your dietary flavonoids and countless nutrients.
