3 flavonoids to boost your health

Good things come in small packages.

Flavonoids, a diverse group of phytonutrients (plant chemicals) found in almost all fruits and vegetables, have garnered significant interest for their potential health benefits. Berries, in particular, are rich in these compounds, which contribute to their vibrant colors and numerous health-promoting properties

There are about 5000 species. The brighter the color of the product, the higher their concentration.

Here are some common flavonoids and their potential benefits:

Rutin

It’s found in dandelion, rosemary, citrus fruits, apricots, cherries, and grapes.

• powerful antioxidant that fights free radicals and reduces inflammation

• protect the heart, brain, and nerve cells from damage

• have anti-cancer properties

• improve blood sugar control and protect against diabetes complications

• protect the liver from toxins

Quercetin

It’s found in onions, lingonberries, peppers, cherries, grapes, tea, tomatoes, and berries

• powerful antioxidant that neutralizes free radicals

• reduce inflammation

• lower blood pressure and improve blood vessel function

• improve exercise performance and endurance

• slow cancer growth

• aid in weight loss and improve cholesterol levels

• help control blood sugar levels

• act as a natural antihistamine for allergies

Catechins in green tea:

• improve heart health by lowering blood pressure and cholesterol

• protect against cancer

• help control blood pressure

• increase insulin sensitivity

• protect the liver from damage

The health benefits come from eating whole, fresh fruits and berries – not from fruit juices, canned fruits, or fruit snacks that often contain added sugars.

Berries like strawberries, blueberries, and blackberries are known for lowering oxidative stress. Berries come with lots of fiber, including insoluble fiber, which slows the rate at which food moves through your colon and in turn diminishes hunger and potentially reduces calorie intake. 

Studies have shown that raspberries may have benefits for colon cancer patients, and strawberries may help against liver cancer cells.

The health benefits come from eating whole, fresh fruits and berries – not from fruit juices, canned fruits, or fruit snacks that often contain added sugars, or even worse, high-fructose corn syrup.

While fruit and berries can be healthy, it's important to remember that too much fructose (fruit sugar) can be harmful. 

Therefore, it is useful to keep in mind the glycemic index and glycemic load.👇

This science-based food pyramid provides a complete understanding of the basics of a healthy diet 👇

Each mindful small step today will become a giant leap for your well-being tomorrow.

Warm regards,
Kos