flavonolFlavonols are a class of flavonoid compounds, which are phytonutrients (plant chemicals) found in various fruits, vegetables, teas, and other plant-based foods. They are known for their antioxidant properties and have been studied for their potential health benefits.

Key characteristics of flavonols include:

Antioxidant Activity: Flavonols can scavenge free radicals in the body, helping to reduce oxidative stress and inflammation. This property is beneficial for overall health and may contribute to disease prevention.

Sources: Common dietary sources of flavonols include onions, kale, broccoli, apples, berries (such as cranberries and blueberries), grapes, citrus fruits, tea (especially green tea), and red wine.

Types: The most well-known flavonols include quercetin, kaempferol, and myricetin. These compounds are often studied individually for their specific health effects.

Health Benefits: Research suggests that flavonols may have various health benefits, such as improving heart health by reducing the risk of cardiovascular diseases, lowering blood pressure, supporting brain function, and potentially reducing the risk of certain cancers. However, the extent and specific mechanisms of these benefits are still under investigation.

Bioavailability: The absorption and bioavailability of flavonols can vary depending on the food source and how they are prepared or processed. For example, cooking certain vegetables can affect the concentration of flavonols.

Potential Downsides: While flavonols are generally considered safe and beneficial, consuming very high doses in supplement form may have adverse effects. It’s often recommended to obtain flavonols through a balanced diet rather than supplements unless specifically advised by a healthcare professional.

Overall, incorporating a variety of fruits, vegetables, and teas rich in flavonols into your diet can contribute to overall health and well-being, primarily through their antioxidant and potentially other health-promoting properties.

Some of the richest sources of flavonol:

  • tea: black and green tea
  • legumes: soybeans and chickpeas
  • chocolate: dark chocolate or cocoa
  • fruit: apples, cherries, grapes,  citrus fruits
  • berries: black currants, cranberries, and other berries
  • vegetables: red onion, bell peppers, artichokes
  • dark leafy greens: kale and spinach
  • herbs: parsley, dill, and oregano
  • rains/pseudo-grains: quinoa and buckwheat