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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



Anthocyanins a type of Flavonoids


What are Anthocyanins? Anthocyanins is a type of Flavonoids which is a powerful Antioxidant The richer the colour of fruits and vegetables the healthier they are for you as they are rich in Antioxidants. Anthocyanins gives fruits and vegetables we eat the lovely colours of purple, blue or red. Anthocyanins rich foods are the perfect diet as they protect your cells from the external toxins and poor quality food you eat and are like the anti ageing diet. Being anti inflammatory, Anthocyanins help support good blood flow.

16 Anthocyanins Rich Foods

Foods Rich in Anthocyanins
1. Eggplant, Baigan
2. Blackberries
3. Raspberries
4. Blueberries
5. Black Currant
6. Beetroot
7. Red Wine
8. Onions
9. Oranges
10. Cherries
11. Strawberries
12. Red Cabbage
13. Radish, Mooli
14. Pomegranate
15. Red Apples
16. Kand, Purple Yam

Blueberry Quinoa Coconut Pancakes with Eggs,   Pomegranate Tea, Turkish Tea,   Kand Na Dabada ( Gujarati Recipe),   Chatpata Pomegranate ( Tiffin Treats),   Chawli and Beetroot Soup,   Beetroot and Dill Salad,  

Flavanols a type of Flavonoids


What are Flavanols? You have been told a million times that Dark Chocolate is very good for your health. Its in the Flavanols which is a type of Flavonoid have been associated with a Healthy Heart as they can Lower Blood Pressure, reduce inflammation and make smoother blood flow. Also this helps in better brain cognition.

3 Benefits of Flavanols

Benefits of Flavanols
1. Healthy Heart
2. Lower Blood Pressure
3. Rich Antioxidant

10 Foods rich in Flavanols
Foods Rich in Flavanols
1. Dark Chocolate
2. Green Tea
3. Blueberry
4. Raspberry
5. Strawberry
6. Blackberries
7. Red Grapes
8. Black Grapes
9. Apple

Apple Cinnamon Soya Shake,   Apple Cinnamon and Oats Recipe with Almond Milk, Vegan Breakfast,   Melon and Black Grape Juice, Healthy Black Grape Juice,   Apple Almond and Celery Salad with Honey Mustard Dressing,   Orange Pomegranate and Black Grape Juice,   Apple and Oats Milkshake,  

Isoflavones a type of Flavonoids


What are Isoflavones? Isoflavones are a type of Flavonoids that have strong anti inflammation qualities. Inflammation is the response to the body when processed foods are eaten or through external toxins like pollution and is the root of most diseases like obesity, Diabetic, Heart and Cancer.

Isoflavones are found in legumes and soy.

10 Isoflavones Rich Foods

10 Isoflavones Rich Foods
1. Moong Dal
2. Chana Dal
3. Toovar Dal
4. Masoor Dal
5. Urad Dal
6. Kidney Beans (Rajma)
7. Chick Peas (kabuli chana)
8. Black Beans
9. Broad Beans or Fava Beans
10. Soybeans

Rajma and Urad Dal,   Masoor Dal Recipe,   Rajma, Bean Sprouts and Spring Onion Salad,   Strained Toovar Dal Recipe, Clear Fluid Recipe,   Toovar Dal Ni Khichdi, Gujarati Recipe,   Mooli Moong Dal, Low Salt Recipe,  

Flavonols a type of Flavonoids


What are Flavonols? Flavonols are a type of Flavonoids which is a powerful Antioxidant and have been associated with lowering the risk of hypertension, coronary heart disease and lowers LDL the bad cholesterol.

Flavonols is the most common type of Flavonoids found in foods. The 3 different flavonols are quercetin, kaempferol and myricetin. Amongst these 3 quercetin is the most potent flavonols and beneficial to us.

Top 5 Health Benefits of Flavonols: 1. Works as an antioxidant and protects the body’s healthy cells against stress, cigarette smoking and environmental pollutants.
2. Reduces the dangerous inflammation of the arteries. The flavonols found in unsweetened cocoa and chocolate are the most beneficial for this.
3. Flavonols, especially those found in onions, slashes the chances of different types of cancer.
4. Decreases heart diseases and improves coronary artery function.
5. Protects the nerves from oxidative damage and strengthens the nervous system.

15 Flavonol Rich Foods
Flavonol Rich Foods
1. Black Tea
2. Blueberry
3. Raspberry
4. Strawberry
5. Blackberries
6. Broccoli
7. Kale
8. Apple
9. Cherry Tomatoes
10. Plums
11. Arugula
12. Onion
13. Chia Seeds
14. Green Tea
15. Cocoa Powder

Some amount of flavonols are definitely lost upon storing the ingredients for a long time or cooking them for a long time. To get the full benefit of flavonols just chop them fresh and toss into a salad or a healthy shake. Try recipes from our repertoire like Citrus Kale Apple and Feta Salad, Strawberry Almond Milk and Oats Smoothie, Blueberry Avocado Vegan Smoothie etc.

If the ingredient losses it’s colour upon cooking, it’s an indication that some amount of flavonols is lost. However occasional indulgence into soups like Broccoli Broth, Broccoli and Bajra Snack is not unhealthy. You are sure to be benefit from that little flavonol content too.

Blueberry Raspberry Strawberry Smoothie, Triple Berry Fruit Smoothie,   Broccoli and Red Capsicum Soup,   Citrus Kale Apple and Feta Salad,   Kokum and Chia Seed Drink,   Broccoli Broth, Healthy Clear Broccoli Carrot Soup,   Strawberry and Coconut Milk Smoothie,  

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beetroot, cucumber and tomato raita recipe | healthy cucumber tomato beetroot raita | Indian style veggie raita | healthy vegetable raita | with 15 amazing images. Beetroot, cucumber and tomato raita is a nourishing accompaniment to any main meal. Healthy cucumber tomato beetroot raita is sure to satisfy your taste buds and hunger both. Learn how to make Indian style veggie raita. To make beetroot, cucumber and tomato raita combine all the 3 veggies along with the curd, salt and green chillies in a big bowl. To that add some roasted cumin seeds and asafoetida. Add some coconut and coriander for added flavour if you like. Mix well and the raita is ready for serving. Gather antioxidants like vitamin A , lycopene, betalain and Vitamin C from this healthy vegetable raita. These antioxidants will improve your resistance against diseases. Further it is also a rich source of protein, due to the use of curd. Thus this raita is a nourishing addition to cancer patient’s diet too. For kids to adults to senior citizens all can enjoy this healthy cucumber tomato beetroot raita. Senior citizens who have problems with chewing, can grate the beetroot and cucumber for ease of chewing. Diabetics, heart patients, hypertensives, PCOS , pregnant women, lactating mother too can look forward to this Indian style veggie raita as a satiating option to a bag of chips or a deep-fried samosa. Remember that later are made up of refined ingredients and loaded with fat – both of which open door to many diseases. Enjoy beetroot, cucumber and tomato raita recipe | healthy cucumber tomato beetroot raita | Indian style veggie raita | healthy vegetable raita | with step by step photos.

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