When it comes to the health benefits of whole-foods over supplementation and the power of a plant-based diet, flavonoids are key.

Currently, there are around 600 different known flavonoids - it is by far the most diverse class of nutrients that we will discuss this year.  To begin understanding just how vital this class of nutrients is, let’s borrow a quote from a review article on flavonoids from the Journal of Nutritional Science: 

“Flavonoids are associated with a broad spectrum of health-promoting effects and are an indispensable component in a variety of nutraceutical, pharmaceutical, medicinal, and cosmetic applications.  This is because of their antioxidative, anti-inflammatory, anti-mutagenic, and anti-carcinogenic properties coupled with their capacity to modulate key cellular enzyme functions.” (1)

Just as with last week, this can become a complex topic really quickly.  I will spare you a discussion of the different molecular structures and a wander through the weeds; however, if you are interested in learning more, I encourage you to read the references I’ve listed below. 

What are Flavonoids: 

Flavonoids are polyphenolic chemicals found naturally in plants; this means the molecule has multiple carbon rings within its structure.  They are made in all parts of plants and are used to create the color and aroma of flowers and fruits, promote growth and development of seeds and plant parts, provide protection from UV radiation, act as antifungal/antibiotic/antiparasitic compounds, provide protection from the damage of freezing, and so much more!

There are several general categories of flavonoids which we will address briefly through this article: 

• Flavones

• Flavan-3-ols

• Flavanones

• Flavonols

• Isoflavones

• Anthrocyanins

While there are many different ways to classify flavonoids creating more or fewer classes, we will stick with the six categories above.  Please use this information to help you understand the broadness of this class of nutrients and the value of eating a diverse array of plants rather than as an obsession or worry.  The intended takeaways here are the importance of eating plant foods, eating lots of different ones, and knowing that even the best supplements can in no way replace real food - even food-based supplements.

What do Flavonoids do:

You can probably guess already that flavonoids can do quite a bit, considering all they do for the plants in which they are found!  This list can also get really long quickly, so we will cover some of the most well studied and understood activities, knowing that we are simply scratching the surface and that more is going on than we know currently.  

Broadly speaking, flavonoids have the following beneficial effects: 

• Anti-inflammatory

• Antioxidant

• Antimicrobial

• Anti-cancer

• Reduce blood clotting

• Increase insulin sensitivity

• Reduce tissue injury

• Promote healing of tissues

• Block the formation of Beta-amyloid plaques (Alzheimer Disease prevention)

• Heavy metal chelation (binding and preventing damage)

• Modulation of cell signaling pathways - creating disease prevention and treatment effects by influencing DNA expression!

When we dive into the research, we can investigate the direct effects of flavonoids on disease processes.  So far, we have evidence of flavonoids: 

• Preventing cardiovascular disease

• Reducing blood pressure in hypertension

• Preventing the formation of atherosclerosis (hardening of the arteries)

• Preventing diabetes

• Increasing insulin receptor sensitivity

• Preventing cancer - especially hormone sensitive cancers such as breast and prostate cancer

• Improving nerve function and cognitive abilities

• Reduce pain and inflammation through the COX pathways (similar to NSAID medications)

• Reduce uric acid concentrations helping to prevent gout and kidney stones

• Provide antibiotic activity against antibiotic resistant bacteria

• Improve the overall health of blood vessels

• Regulate immune system activity

• Reduce kidney damage due to alcoholism

Isn’t it amazing how much our food can influence our health?  I also love how science backs up the common knowledge of how important it is to eat fruits and vegetables.  We already knew it was a good idea, but we are better understanding the why and how. 

Where Can I Find Flavonoids: 

Flavonoids are found in plants, so eat your fruits and vegetables, and enjoy incorporating herbs and spices into your diet.  Below, we will look at six classes of flavonoids and highlight the specific sources of each to highlight in greater detail just how important a diverse diet really is.  If we cut out certain plant categories, we may be missing out on some of our flavonoids.  

Flavones: 

Flavones are found in particular abundance in parsley, thyme, celery, chamomile, mint, ginkgo, and hot peppers. 

Flavan-3-ols:

These are found concentrated in tea (black/green/and white), cocoa, grapes, berries, and apples.

Flavanones:

These are in particular abundance in the peels and juice of citrus fruits. 

Flavonols: 

These flavonoids are found in their highest amounts in onions, scallions, kale, broccoli, apples, berries, bananas, peaches, pears, and tea.

Isoflavones: 

These estrogen-mimicking molecules are found in soy, legumes, and red clover.  These effects are similar to the lignans in flax seeds. 

Anthocyanins:

This class of flavonoids is found abundantly in the skin of red, blue, and purple berries and grapes.  They create the colors of plants, fruits, and flowers.  They are particularly stable forms of flavonoids, allowing them to remain in their usable form through food storage and preparation. 

Applications: 

Eat your plants!  Lots of them!

I would like to take a moment to point out that the biochemistry of the human body is quite complex.  Many of the effects that we covered have been studied in the controlled environment of a laboratory - not within the complex system of a human body.  This is one reason why there remain so many unanswered questions when it comes to health.  We are biological, mental/emotional, and spiritual beings with a lot going on, and each of these aspects influence each other.  This is one reason why I prefer and have found much more help with my health conditions through a focus on my diet, lifestyle, herbal medicine, mental and emotional care, and spiritual practices than I ever found with pharmaceuticals or supplements.  This doesn’t mean pharmaceuticals and supplements do not have a place.  It simply means they cannot work if they are the only treatments we are pursuing; we aren’t petri dishes.

By increasing the nourishment our bodies receive, flooding our system with fiber, flavonoids, healthy fats, protein, carbohydrates, vitamins, minerals, and other necessary nutrients like choline, we give ourselves a fighting chance to heal when we are in a supportive environment, and listening to what our bodies need.

Conversely, when we are in a never-ending cycle of stress, pushing our bodies beyond their limits in order to survive, and eating nutrient-poor foods that deliver calories and a dopamine rush but not much else, it is very difficult for us to truly heal.  Again, this brings us to the concept of social justice and ensuring that we ALL have real access to community, opportunity, healthy plant-based foods, mental health care, physical health care, and security.  

A prosperous society is one that leaves no one behind, recognizes and honors the humanity of all, and moves to address disparities.  We are all in this together, and we will sink or swim as one in the end. 

I’ve mentioned many ways of getting involved in your local community over the months, but honestly, the resources and needs of your community will be unique.  It doesn’t take much effort to find people doing good work - there is always a core group of people who could use some more help.  Whatever resources you have: a platform, time, finances, connections, or other, they can be put to good use in your community.  One big thing to look for is a collection of people with diverse backgrounds and experiences - if you are trying to help people out, but you leave them out of the conversation, are you really helping?

One organization that I am happy to support in the Portland area is Equitable Giving Circle.  However, there are many needs and many great groups out there that can use more engaged help. 

Next Week: 

Next week, we will explore our first official vitamin: Vitamin A

To our health!

References: 

1. Panche AN, Diwan AD, Chandra SR. Flavonoids: an overview. J Nutr Sci. 2016 Dec 29;5:e47. doi: 10.1017/jns.2016.41. PMID: 28620474; PMCID: PMC5465813.

2. Higdon, J, Flavonoids, Linus Pauling Micronutrient Center, 2005, updated 2016, https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/flavonoids accessed 6/8/2021