Viewed Diettian Katey Davidson, M.Sc.Fn, RD, CPT
Recipe Photo: Victor Motasio.
The main points
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Flavonols are plant compounds with antioxidants and anti -inflammatory properties.
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The most popular sources of flavonols are citrus fruits, onions, dark chocolate, apples, herbs and spices.
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Eat a variety of colorful fruits and vegetables anti -inflammatory diet.
You may know that edible foods contain macronutrients such as carbohydrates, fats and proteins, as well as vitamins and minerals. But you may be less familiar with flavonols-grown compounds with antioxidants and anti-inflammatory properties that help your body defend yourself from chronic disease. Flavonols belong to a larger family called flavonoids, which also includes compounds such as flavones, anthocyanins and catechins. “Flavonols are important to heart health, brain function, supportive memory, and also reduce chronic inflammation associated with diabetes, heart disease and arthritis,” says Val Goldberg Libraty, RD, CD, registered dietitian.
We went deep into research and talked to registered nutritionists to find out the most important sources of flavonols food, why they are so good for you, and tips on how to eat an anti -inflammatory diet.
Citrus fruits
Citrus not only gives food and drinks not only a bright, gloomy taste – they are also packed with nutrition. “Citrus fruits such as oranges and grapefruit are not only rich in vitamin C, but also in flavonols, which are mainly found in membranes and pulp, protecting against oxidative stress and maintaining the immune system,” says Johane Filemon, RDN, registered dietitian specialized in chronic inflammation and intestinal health.
Studies have shown that citrus fruits such as luteoline and apigenine, flavonals and flavones, exposed to antioxidants in your body, help reduce inflammation. These compounds are also known to have antimicrobial and anticancer properties. For a more diet, achieve tangerines, orange, grapefruit, lemon and lime.
Dark chocolate
This is useful when nutritional tests support the food most of us loves. Frances Largeman-Roth, RDN, notes that “dark chocolate and cocoa tips are a fave. They are abundant with epicateines and procyanidins.”
Cacao – a plant behind chocolate – contains flavonoids, including quercetin and anthocyanins, along with an alkaloid known as Theobromine. These compounds are associated with reduced risk of certain chronic diseases such as heart disease, type 2 diabetes, obesity, cognitive decline and certain types of cancer. “Research has linked the consumption of dark chocolate with improved endothelial function and lower blood pressure,” explains Lineman-Roth. Cacao also has several fiber and minerals such as magnesium and potassium.
The dark chocolate contains a higher percentage of cocoa particulates – often 70% or more – which helps to provide this health benefits. Cacao Nibs, minimally processed, retains the most nutritious value. In addition, both options are often smaller than milk chocolate, making them a better choice when trying to arrange chocolate.
Herbs and spices
Herbs and spices give more than just the taste of your dishes – they also support your health. Many flavonoid herbs and spices can maintain heart and intestinal health and help stabilize blood sugar. The library recommends spices such as cinnamon, turmeric and garlic to make their antioxidant activity.
However, do not forget herbs such as parsley, often considered only garnish. Philemon notes that the parsley contains “a rich kaempferol, as well as quercetine, two antioxidants known for their anti -inflammatory properties.” It also adds a lot of freshness in recipes such as Tabbouleh and salad sauces.
Regardless of what herbs or spices you choose, you will probably get some health benefits. In addition, they add a great taste when you try to limit extra calories and sodium.
Apples
Apples are one of the most popular fruits for a reason – they are full of nutrition and easily accessible. Largeman-Roth notes: “I am also an apple fan because of their quercetin content, which helps protect our brains and bring the benefits of cardiovascular.”
If you want to stay strong as you get older, you might want to reach apples and other quercetin -containing foods. A recent study found that high use of quercetin was associated with a lower risk of brittleness.
“Apples are also a source of soluble fiber, so they are the best choice as a filling and a nutritious snack,” says Lageman-Roth.
Onions
You may have heard the advice to “eat a rainbow” because compounds where fruits and vegetables give their beautiful colors are often the same as the health benefits. However, it also includes lighter vegetables such as humble white or yellow onion, which is also rich in flavonols. “Onions are kitchen tufts in my house not only for taste but also because of their high quercetin content – flavonol, which was associated with reducing inflammation and cell protection,” says Philemon.
The onions are packed with flavonoids known for anti -inflammatory effects and the potential benefits of blood sugar and cholesterol control. They are fragrant, accessible and versatile – just a few more reasons why you need to love this daily power plant.
Other tips for anti -inflammatory diet
Eating foods rich in flavonols is important to reduce inflammation, but your overall eating habits and habits are the most important. A diet full of fruits, vegetables, whole grains, healthy fats, protein, nuts, seeds and legumes, supplying many powerful anti -inflammatory nutrients. It is important to combine this with other healthy lifestyle habits such as physical activity, social connection and restricting stress. These tips can also help:
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Sip coffee and green tea. What you eat is important, but what you drink. Coffee and tea are rich in antioxidants that can maintain brain health and concentration. Lageman-Roth says: “Green tea is one of the richest sources of catechin and has been associated with brain protection and cardiovascular benefits. Drinking a cup of green tea is a very intelligent health habit.”
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Go color. The more colorful your meals, the better. Different fruits and vegetables offer a variety of flavonoids that help reduce inflammation. “The more colorful your plate, the more nutrients you add,” Philemon explains.
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Reduce extremely processed food. If you want to reduce inflammation, reduce extremely processed foods that are high in sugar, sodium, saturated fat and refined grain, are a smart place to start.
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Eat different foods. Although we have emphasized the top five sources of flavonols, it is important to remember that each food has its own unique nutrient profile. You will get different benefits from cherries than cabbage or almonds, but it does not necessarily make one better than the other. “Eating different foods is important to get as much as possible in the fight against inflammation of your diet,” says Largeman-Roth.
Our expert is taking
Flavonols are plant compounds associated with reduced inflammation and lower risk of chronic disease. Foods rich in flavonols such as onions, apples, citrus fruits, chocolate, herbs and spices – also provide other nutrients that are important to overall health. There is no need to overestimate it when it comes to flavonols. Just strive to a variety of different colorful fruits and vegetables and occasionally a challenge to try something new for yourself.
“The first step on any wellness journey begins with the basics,” says Philemon. “Make a plate around the rich, colorful product and healthy fat is easy to change inflammation and promote good bowel health.”
Read the original article about Eatingwell