Main health benefits of flavonoids
Flavonoids are a group of plant compounds that have great potential for enhancing both our psychological and physiological health.
1. Cognitive Enhancement:
Flavonoids have been studied for their positive impact on cognitive function. They can enhance memory, attention, and overall cognitive performance. By promoting healthy blood flow and improving the brain’s oxygen supply, flavonoids help nourish brain cells and facilitate optimal brain function.
2. Mood Elevation:
Incorporating flavonoids into your diet can contribute to improved mood and emotional well-being. These compounds stimulate the production of neurotransmitters such as serotonin and dopamine, which are associated with feelings of motivation, happiness and calmness. By modulating these chemicals, flavonoids may help alleviate symptoms of depression or anxiety.
3. Neuroprotective Effects:
As we age, the risk of cognitive decline and neurodegenerative disorders increases. Flavonoidshave neuroprotective properties that can safeguard against such conditions. They fight oxidative stress, reduce inflammation, and improve neuronal communication, thereby promoting brain health and lowering the risk of diseases like Alzheimer’s and Parkinson’s.
4. Heart Health:
Flavonoids support a healthy cardiovascular system. They enhance the production of nitric oxide, which relaxes blood vessels, improves blood flow, and helps maintain optimal blood pressure. Flavonoids also reduce the risk of blood clot formation, leading to a reduced likelihood of heart attacks and strokes.
5. Antioxidant and Anti-inflammatory Properties:
Flavonoids possess powerful antioxidant properties, protecting cells from damage caused by harmful free radicals. By neutralising free radicals, flavonoids reduce oxidative stress and inflammation throughout the body. This effect has been linked to a lower risk of chronic diseases such as cancer, diabetes, and cardiovascular illness. Reduced inflammation throughout the entire body alleviates symptoms of brain inflammation, including feelings of stress, sadness, and lack of motivation.
6. Skin Health and Aging:
Flavonoids play a significant role in maintaining healthy, glowing complexion, and slowing down the aging process. By enhancing blood flow and oxygenation, they promote healthy skin, reduce the appearance of wrinkles or skin discolouration, and protect against UV damage, acting as a natural sunscreen. Flavonoid-rich foods or extracts help improve conditions like acne and eczema.
The best sources of flavonoids include:
1. Cacao and Dark Chocolate: Opt for minimum 70% dark chocolate (with a high percentage of cocoa) to reap the maximum benefits. A teaspoon or two of plain 100% cacao mixed with hot water and either honey or Xylitol (a natural plan-based sweetener) can curb your cravings for sweets, simultaneously providing the multiple health benefits. Alternatively, you could add high-quality cocoa powder to smoothies or sprinkle it on top of your coffee (another excellent antioxidant source).
3. Berries: Blueberries, wild blueberries and açai berries in particular, as well as strawberries and raspberries are delicious and convenient as a snack or dish topping- incorporate them daily, either frozen (buy unsweetened or freeze yourself when in season) or fresh. Make sue to rinse properly to avoid toxins from pesticides, or buy organic.
4. Tea and black coffee: Coffee beans, green tea, white tea, red tea, and black tea all contain flavonoids. Ideally, prepare these without any sweeteners or milk, or opt for local honey or 100% maple syrup.
5. Dark or colourful vegetables: spinach, broccoli, carrots, beetroot, for example.
