Flavonoids ~ Vitamins

Flavonoids are one of the largest nutrient families known to scientists.

And include over 6,000 already-identified family members.

Some of the best-known include quercetin, kaempferol, catechins, and anthocyanidins.

This nutrient group is most famous for its antioxidant and anti-inflammatory health benefits.

As well as its contribution of vibrant color to the foods we eat.

You probably know about the powerful antioxidant properties of vitamins-C, E, and beta carotene.

These particular ones, like other antioxidants, do their work in the body by corralling cell-damaging free radicals.

They're present in a wide variety of fruits and veggies.

Some common and some not so common.

But some sources are better than others.

In general, the more deeply-hued the plant.

The more of this antioxidant it provides.

The Benefits:

These are very much like vitamins in that they act to make biological processes work faster and act as antioxidants.

Some increase the ability of certain enzymes to metabolize potential cancer-causing compounds into harmless compounds.

For age reduction, the RDA is 31 mg. per day.

This can make your real age as much as 3.2 years younger.

Great Sources:

Cranberries, 1 c. = 13.0 mg.

Cranberry juice, 8 oz. = 13.0 mg.

Tea (not herbal), 8 oz. = 7.2 mg.

Tomato juice, 8 oz. = 7.2 mg.

Apples, one medium = 4.2 mg.

Applesauce, 1 c. = 4.2 mg.

Strawberries, 1 c. = 4.2 mg.

Broccoli, 1 c. = 4.2 mg.

Onions, 1 c. or one small = 3.0 mg.

Red wine, one 5-oz. glass = 3.0 mg.

And, if you're wondering how to up your intake of flavonoids, try this great recipe;

Grape & Arugula Salad

This easy salad recipe makes a wonderful accompaniment to many meals and will up your intake.

The flavors complement one another beautifully.

Giving you another way to receive the healthy benefits of grapes in an interesting way.

Prep and Cook Time: 10 minutes


1 c. seedless green grapes

1 bunch arugula, (4 c.)

2 Tbs. thinly sliced fresh fennel

4 oz. manchego cheese, thinly shaved

1 Tbs. extra virgin olive oil

1 Tbs. fresh lemon juice

Sea salt and fresh cracked black pepper to taste


Wash and dry grapes, arugula, and fennel in a salad spinner if you have one.

Otherwise dry with paper towels so dressing is not diluted.

Arrange on plate, shave the cheese over the salad and drizzle with dressing.

Finish off with fresh cracked black pepper.


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