Bioflavonoids help prevent and treat cardiovascular diseases
There are about 5,000 flavonoids
Bioflavonoids were discovered in the 1930s, but only since 1990 has there been a growing interest in these compounds present in abundance in the plant kingdom, due to
Types of Bioflavonoids
Bioflavonoids can be divided into the following categories: isoflavones, anthocyanidins, flavonols, flavones and flavanones. Among the best known are the quercetin found in onion, soybean genistein, citrus flavonoids and lemon hesperidin, beryan cyanidins and apple rutin. In general, the more colorful the fruit or vegetable, the richer in flavonoids it is.
Bioflavonoids are a large class of powerful phytochemicals. In addition to their impressive effects, they also help to enhance the benefits of vitamin C.
Functions of bioflavonoids in plants
The role of bioflavonoids in plants is to attract pollinating insects, to combat environmental stress and to act on plant growth. In humans, bioflavanoids have intense biological activity and the ability to regulate signaling between cells. Several researches point to several actions in health: antioxidant, anti-inflammatory, antithrombogenic, antidiabetic, anticancer, anti-allergic, antimicrobial and neuroprotective.
Main sources of bioflavonoids
Consume fresh fruits, vegetables, vegetables and herbs, it is undoubtedly the best way to provide bioflavonoids to the body. Dark chocolate (50 to 70% cocoa), tea and wine (in moderation) are healthy sources such as spices, nuts, grains and seeds. Flavonoids concentrate on the shell and outer portion of fruits and vegetables. It is best to eat vegetables and raw herbs to receive the highest amount of flavonoids, since cooking heat can inactivate a large part of these precious phytochemicals.
Fresh fruits, especially citrus fruits, berries and tree fruits, are excellent sources of bioflavonoids. Strawberry, grape, acai, blackberry and raspberry are rich in ellagic acid, a type of bioflavonoid. Citrus fruits like lemon, orange, mandarin and grapefruit are rich in citrus bioflavonoids. Apple, peach, and plum are rich in the flavonoid flavan-3-ol.
Consume a good amount of vegetables, particularly green and red, to get your daily dose of bioflavonoids. Broccoli, kale, onion, bell pepper, red pepper, turnip, spinach and watercress are some of the best choices when it comes to flavonoids. Purple onion and chives are especially rich in quercetin. Artichokes and celery are rich in flavones, while okra and broccoli are rich in flavonols.
Condiments, teas, cocoa and wine
Herbs and spices such as oregano, parsley, peppermint, rosemary, sage and thyme are rich in flavone and luteolin. Cinnamon is a source of cyanidin. Black, green and red (rooibos) teas contribute to increased flavonoid intake, and are rich in catechins and flavonols. Flavanol is also the main type of bioflavonoid found in cocoa, as well as in dark chocolate (with at least 50% cocoa). Red and white wines contain the bioflavonoid resveratrol, but red wine has higher levels because the fermentation is done without removing the grape skin.
Legumes, nuts and seeds
Researchers have found at least eight different flavonoids in the bark of black beans. Other legumes such as mulatto, red, azuki, and chickpeas are also exceptionally rich in bioflavonoids, mainly anthocyanins. Nuts, almonds, pecans, pistachios and cashews are great choices, containing several flavonoids. And finally, we have buckwheat, which is actually a nutrient-free, gluten-free seed, and particularly concentrated in the flavonoids quercetin and rutin.Benefits of Bioflavonoids
The benefits of Bioflavonoids:
Action in the cardiovascular system
The action of bioflavonoids in the prevention and treatment of cardiovascular diseases is well documented. A recent study (2016) found that increased intake of flavonoids (mainly anthocyanin present in dark red or purple fruits) and flavanones (present in citrus fruits) decreased the risk of myocardial infarction and ischemic stroke in men.
Flavonoids help reduce platelet aggregation in the blood, a potential factor for heart attacks and angina. Because of their antioxidant action, bioflavonoids fight free radicals and reduce inflammation in the body, which also contributes to the prevention of heart problems.
Action on hypertension
Many studies have shown that consumption of fruits, vegetables, tea and wine can protect against stroke, whose main risk factor is high blood pressure. Studies have shown that people with hypertension have lower levels of circulating flavonoids, and that certain flavonoids, such as anthocyanins, flavones, and flavan-3-ol may contribute to the prevention of high blood pressure.
Varicose veins (varicose veins and microvarices), hemorrhoids, bleeding and bruising (purple spots) occur through a change in the wall of blood vessels, which lose their elasticity and tone. Rutin is a bioflavonoid that strengthens the walls of veins and helps them work better. Several studies have shown that rutin alleviates the swelling and pain of varicose veins.
It is found in fruit and peel fruits (especially citrus), buckwheat and asparagus. In addition, the proanthocyanidins (bioflavonoids found in the bark of grape and pine) also help in the fight against varicose veins and hemorrhoids. Citrus bioflavonoids along with vitamin C are recommended for those who make small bruises easily.
They help to strengthen and strengthen capillaries, which makes them more resistant to bruising. Likewise, flavonoids act to prevent bleeding of the gums.
Infections caused by viruses, such as hepatitis and herpes, are attenuated and have a shorter duration when bioflavanoids are administered. Catechin (found in high amounts in matcha, a green tea extract) helps people suffering from acute viral hepatitis as well as chronic hepatitis. The amount of catechin used in the trials is high (500 to 750 mg three times a day) and should be done with medical supervision. To accelerate the healing of herpes, vitamin C should be associated with bioflavanoids.
Quercetin (found in onion, buckwheat, pineapple and citrus fruits) is used to treat allergies. Quercetin is a natural anti-histamine and anti-inflammatory, which helps reduce the effects of allergic symptoms to mold, dust and pollen, and acts on food allergies as well as on skin reactions and asthma. It helps stabilize the release of histamine by the immune system, which results in the reduction of symptoms such as coughing, tearing, coryza, urticaria and digestive problems. Research shows that quercetin, a natural phytochemical, fights allergies as well as some prescription drugs, without their side effects.
Bioflavonoids fight cancer cells and inhibit angiogenesis (growth of blood vessels that feed or tumor). They fight free radicals, protect the skin against ultraviolet radiation, and reduce the aging caused by sunlight. They promote brain health and protect against dementia. Reduce inflammation. They help to normalize the rate of blood sugar and lipid levels (cholesterol and triglycerides). Citrus flavanones, in particular, play a role in preventing obesity, diabetes, non-alcoholic hepatic steatosis and heart disease associated with the unregulated diet.Care and Contraindications
The ingestion of bioflavonoids in food is completely safe. Oral supplementation has no consistent side effects, except catechin at high doses, which occasionally can cause fever, anemia symptoms, and urticaria. Pregnant or breastfeeding women should only supplement with medical advice. Bioflavonoids in tablets may affect the action of anticoagulants and interact with various medications.
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