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 Last Updated : Mar 29,2019



एंटीऑक्सिडेंट रिच फ्लेवोनोइड रेसिपी - हिन्दी में पढ़ें (Antioxidant Rich Flavonoids recipes in Hindi)
એન્ટીઑકિસડન્ટ રીચ ફલેવોનોઈડ્સ રેસિપી - ગુજરાતી માં વાંચો (Antioxidant Rich Flavonoids recipes in Gujarati)


What are Flavonoids?

Phytonutrients ( Anti Oxidants found in plant life) comes from the Greek word “phyto” meaning plant. There are thousands of chemicals found in plants called Phytonutrients or Phytochemicals which help fight against fungi, bug, pollution, sun and germs and found in fruits and vegetables. Flavonoids are one class of Phytonutrients found in plants and provide them with their colourful pigments. There are thousands of chemicals found in plants which help fight against fungi, bug, pollution, sun and germs and found in fruits and vegetables.

Hence, eating a diet from plant based foods will help you get the benefits of these rich nutrients. Flavonoids are a strong antioxidant which helps our body fight harmful free radicals. There are about 4,000 types of Flavonoids.

Plants are affected by environmental conditions which change through the year. The yield of Flavonoids in summer for leafy vegetables is far more higher than in other seasons. Some Flavonoids like pears and red cabbage offer the same Flavonoids content throughout the year. Cooking seems to reduce the effect of Flavonoids and hence they are better had in Smoothies or juices.



Why you should eat different coloured foods?

For a healthy life style, ensure that you get an assortment of Flavonoids in your diet and not focus only on one source as each food has its own strength. The richer the assorted colour of fruits and vegetables on your plate, the healthier it is for you. While dark green leafy vegetables will provide you Iron, Berries like Blueberry, Strawberry will give you strong antioxidant benefits and help ward of cancer and provide fibre and potassium. Lentils such as Moong Dal, Urad Dal will provide good protein on the table for Vegetarians. Dark Chocolate is good for your Heart. So the list goes on. Avoid processed food and stay away from Sugar which is the kay cause of body inflammation.

32 Food Sources Rich in Flavonoids

1. Blueberries 17 Red Cabbage
2. Raspberries 18 Pears
3. Strawberries 19 Oranges
4. Blackberries 20 Lemons
5. Red Grapes 21 Grapefruit
6. Purple Grapes 22 Onion
7. Red Wine 23 Yellow Moong Dal
8. Beetroot 24 Chana Dal
9. Kand, Purple Yam 25 Toovar Dal
10. Pomegranate 26 Masoor Dal
11. Dark Chocolate 27 Urad Dal
12. Green Tea 28 Kidney Beans
13. Apple 29 Chick Peas
14. Tomatoes 30 Black Beans
15. Lettuce 31 Broad Beans or Fava Beans, Vaal
16. Cherry Tomatoes 32 Soyabeans

  We will focus on the top 4 Flavonoids.
1. Anthocyanins
2. Flavanols
3. Isoflavones
4. Flavonols



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