Experts reveal the benefits of increasing flavonoid intake in your daily diet

When it comes to nutrition, the lack of flavonoids in our diets goes under-the-radar.

In simple terms, these are naturally occurring compounds that annihilate harmful pests and diseases inside fruits and vegetables. Upon consumption, they support the human body in fighting off diseases as well. Flavonoids are the reason why some of your favourite whole foods retain their bright and varied colours!

A recent study published in Scientific Reports suggested that an increased intake of a flavonoid rich diet is linked to lower risk of all-cause mortality as well as cancer, Alzheimer’s disease (AD), and cardiovascular disease (CVD)-specific mortality risks. In exclusive interviews with indianexpress.com, experts explain why you should include more flavonoids in your diet.

What are flavonoids?
Dr Narayanaswamy S., founder of Athreya Hospital Bengaluru explains, “Flavonoids are a large and diverse group of natural compounds found in many plants. They are considered phytonutrients, meaning they offer potential health benefits beyond basic nutrition.”

Sanchi Tiwari, nutritionist at Lord’s Mark Biotech, shares that foods that are rich in flavonoids contain polyphenolic phytochemicals. These perform the essential functions of providing antioxidant properties to the body, fighting against free radicals and preventing damage on a cellular level.

What foods should you consume?
Some foods that are rich in flavonoids include kale, onions, apples, tomatoes, broccoli, grapes, berries and tea. Tiwari explains, “Incorporating flavonoid-rich foods like kale, onions, berries and tea aligns perfectly with existing dietary recommendations, particularly those advocating for a Mediterranean-style diet. This diet, known for its association with extended lifespan and reduced incidence of degenerative diseases like cardiovascular diseases, cancer and diabetes, emphasises the consumption of fruits, vegetables, legumes, cereals and olive oil – all of which are rich sources of flavonoids.”

Nutritionist Lovneet Batra advises that incorporating a colourful diet with a wide variety of flavonoids is the key to obtaining maximum benefits. “Include seasonal fruits (at least 2 servings per day) and seasonal vegetables (with every meal),” she says.

How can you enhance your flavonoid consumption?
There are several practical and actionable steps that individuals looking to increase their flavonoid consumption can take.

Dr Narayanaswamy recommends starting your day with fruit infused water, yogurt with berries, or a delicious berry smoothie. For those who like to consume hot drinks, add green tea in your daily consumption.

He advocates healthy snack options that include fresh produce like apples, pears and bell peppers. “Look for recipes that incorporate a variety of flavonoid-rich ingredients. Experiment with different types of leafy greens, colorful vegetables, and whole grains,” he adds.

To retain the flavonoid content in foods, Tiwari says that “steaming or lightly sautéing vegetables” can help individuals absorb flavonoids effectively.

Batra agrees, adding that cooking at high temperatures or overcooking should be avoided at all costs as it can potentially lead to the food losing its flavonoid properties. She elaborates, “Consider techniques like fermentation and sprouting to enhance flavonoid concentration.”

What are the guidelines for individuals aiming to increase their flavonoid intake?
While there aren’t any risk factors associated with the consumption of flavonoids, experts stress that balance is essential. “Excessive consumption of specific flavonoids, such as those found in green tea extracts and isoflavones, may pose potential drawbacks. Studies have indicated anti-thyroid and goitrogenic activities associated with high doses of these compounds, as well as inhibition of vitamin C transport, decreased trace element bioavailability, and impaired folate uptake,” Tiwari explains.

In agreement, Tiwari, Batra and Dr Narayanaswamy all prescribe eating whole foods for optimum flavonoid consumption.