LIST OF my FOOD sources of FLAVONOIDS

LIST OF my FOOD sources of FLAVONOIDS

Adapted from: http://www.livestrong.com/article/73159-list-foods-flavonoids/

TREE FRUITS

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Fruits that grow on trees have been shown to be high in flavonoids. Bananas contain quantities of anthocyanidins including cyanidin and delphinidin. Citrus fruits including grapefruit, lemons, limes and oranges are high in the flavonone group of flavonoids including hesperetin, naringenin and eriodictyol. Members of the Rosaceae family of tree fruits including apples, pears, plums, peaches and apricots are known to be high in catechin and epicatechin and are best if consumed raw with the skin on.

NUTS AND BEANS

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Some nuts and certain beans, in addition to being high in protein, are also high in flavonoids. Dark beans such as black and kidney beans tend to be higher in flavonoids from the anthycyanidins group including delphinidin, malvidin, petunidin and kaempferol while beans that are consumed in an immature form such as fava beans or pinto snap beans are rich in flavonols such as epicatechin and epigallocatechin. Walnuts and pecans are high in anthocyanidins while pistachios and cashews are high in the flavonols catechins. The king of all plant proteins is the soybean, which is high in catechins and a particular type of flavonoid, the isoflavone group including genistein and daidzein.

VEGETABLES

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Most vegetables contain quantities of flavonoids, particularly green and red vegetables. Members of the nightshade family including peppers, tomatoes and eggplants are high in the flavonols, quercetin and the flavones luteolin. Onions, particularly red onions and green onions, are also high in quercetin. Green vegetables such as celery and artichokes are high in the flavones apigenin and luteolin, while vegetables such as snap beans, okra and broccoli are high in flavonols including quercetin, kaempferol and myricetin.