Flavonoids are polyphenolic compounds found in plants that act as plant pigments, protect against UV radiation and pathogens, and play a role in plant communication. They are common in fruits, vegetables, berries, and tea.
There are over 4,000 different flavonoids, and they are often found in the skins of plants. In our diet, they act as antioxidants, help fight free radicals, and may affect inflammation as well as heart and vascular health.
- Polyphenolic compounds in plants (e.g., in fruits, berries, vegetables, tea).
- Act as antioxidants and can support the body’s defense mechanisms.
- Give plants their color and protect them from UV radiation.
- Main sources in the Finnish diet: onions, berries, tea, and apples.
- Berries
Blueberries, black currants, boysenberries, strawberries, raspberries – very high in anthocyanins.
Cranberries and blueberries – high anthocyanin content.
- Vegetables
Onions (especially red onions) – one of the best sources of quercetin.
Kale and broccoli – contain flavonols like kaempferol and quercetin.
Parsley and celery – very rich in flavones (a type of flavonoid).
- Fruits
Apples (with skin) – a good source of flavonols.
Citrus fruits (oranges, grapefruits, lemons) – contain flavanones like hesperidin and naringin.
- Beverages
Green and black tea – very rich in catechins.
Red wine – contains flavanols and resveratrol.
- Others
Dark chocolate / cocoa – high in flavanols.
Soy products – contain isoflavones.
Nuts (especially walnuts) – contain a variety of flavonoids.
