Health Guide

Flavonoids

Think of Flavonoids as nature's paint and bodyguards for plants. When we eat colorful fruits and vegetables, these powerful plant compounds (polyphenols) come inside us. They aren't just for color; they are biological boosters that help reduce inflammation, protect your cells from damage, and keep your blood vessels flexible. Unlike a standard vitamin, you don't need a specific daily amount, but aiming for a 'rainbow' diet ensures you get enough to support long-term health.

Evidence BasedDietary Supplement

VERIFIED SOURCE

Bio-Activity Analysis

Flavonoid Bioavailability by Source

SCIENTIFIC DATA VISUALIZATION

Y-Axis

Absorption Efficiency

Source Type →

Health Benefits & Sources

Why You Need It

Brain Protection: Helps improve blood flow to the brain and may delay cognitive decline.
Heart Health: Lowers blood pressure and improves the flexibility of arteries.
Antioxidant Power: Neutralizes free radicals, reducing oxidative stress that leads to aging.

Deep Dive

Flavonoids act as signaling molecules within the body. The most famous group, Flavanols (found in cocoa and tea), stimulate the production of Nitric Oxide in the blood. Nitric Oxide relaxes blood vessels, improving circulation and lowering blood pressure. Furthermore, Flavonoids help stabilize mast cells, which are responsible for releasing histamine (the chemical that causes allergy symptoms). By stabilizing these cells, they can naturally reduce the severity of seasonal allergies.

Natural Food Sources

Getting flavonoids from food is superior to pills because you get a synergistic mix of fiber, vitamins, and minerals.

Food	Amount (Est. Flavonoids)	% Daily Goal
Cocoa Powder (Dark)	800mg per 2 tbsp	100%+
Blueberries	300mg per 1/2 cup	~40%
Red Cabbage	250mg per 1/2 cup	~30%
Green Tea	200mg per cup	~25%
Onions (Red/Yellow)	150mg per 1/2 cup	~20%

Supplementation

While food is best, supplements can be useful for specific goals. Cacao Extract or Green Tea Extract pills are common. Look for "standardized extracts" to ensure potency. These are often used by athletes for performance or individuals seeking concentrated antioxidant support.

Top Food Sources

Cocoa Powder (Raw/Unsweetened)

800mg+ per serving

Blueberries

Rich in Anthocyanins

Red Onions

High in Quercetin

Green Tea

Catechins (EGCG)

Kale

Kaempferol

Frequently Asked Questions

Vitamins are essential nutrients your body *must* have to function (like Vitamin C). Flavonoids are *phytochemicals*; your body doesn't strictly require them to survive, but they significantly optimize health and prevent disease.

It depends. Steaming or sautéing onions or cabbage actually increases the availability of certain flavonoids. However, boiling them in water can cause these water-soluble compounds to leach out into the water.

Yes, but only if it is dark (70% cocoa or higher). Milk chocolate contains very few flavonoids because the milk binds to them and prevents absorption, and the processing often destroys them.

From food, it is virtually impossible to overdose. From supplements, taking mega-doses (over 800mg/day of extracts) for long periods isn't recommended.

Safety & Side Effects

Flavonoids are generally considered safe with very low toxicity. However, concentrated extracts (like Green Tea Extract) have been rarely linked to liver issues in high doses. If you have a liver condition, avoid extracts and stick to whole foods. Green tea supplements can also interact with blood thinners (like Warfarin) due to Vitamin K content.

Scientific References

[1]Schewe, T., et al. (2002). 'How to understand the mechanisms of cocoa flavanols.' *Free Radical Biology & Medicine*.
[2]Khan, N., & Mukhtar, H. (2013). 'Tea Polyphenols in Health and Disease.' *Annual Review of Pharmacology and Toxicology*.
[3]Williamson, G. (2017). 'The role of polyphenols in modern nutrition.' *Nutrition Bulletin*.