Essential Vitamins

Vitamins Guide – BIOFLAVONOIDS

Flavonoids in bioflavonoid-rich foods
Image credit: Mplanine, CC BY-SA 4.0, via Wikimedia Commons

Bioflavonoid-Rich Foods

In vitamin supplements, the natural form of vitamin C comes from either acerola cherries or corn. It is most effective when combined with bioflavonoids – a group of coloring pigments that bolster a plant’s antioxidant protection against environmental stress. Bioflavonoids obtained from bioflavonoid-rich foods are needed to:

  • Strengthen blood capillary vessels throughout the body.
  • Improve and maintain skin appearance.
  • Work with vitamin C to prevent bruising.

All fruits and vegetables containing vitamin C are good sources of bioflavonoids.

Water Soluble

Bioflavonoids are water-soluble nutrients that are needed in tiny amounts and cannot be stored in the body. That is why eating a regular supply of fresh foods is important in order to maintain the correct levels of vitamin C and bioflavonoids. For example, a diet high in fresh fruit and vegetables typically provides 1 to 2 grams (1,000 to 2,000 mg) per day of the whole range of bioflavonoids.

Sources of Bioflavonoids

The best sources of bioflavonoids (of which 5 are selected further on for closer examination) are, in alphabetical order: -

  • Apricots: raw apricots are also a moderate source of vitamin A and vitamin C.
  • Blackcurrants: polyphenol phytochemicals in blackcurrant fruit and seeds are being investigated for their potential biological activities. Anthocyanins in blackcurrants are: delphinidin-3-O-glucoside, delphinidin-3-O-rutinoside, cyanidin-3-O-glucoside, and cyanidin-3-O-rutinoside, and other polyphenols.
  • Broccoli: a rich source of vitamins C and K, raw broccoli also contains moderate amounts of several B vitamins, the dietary mineral manganese, and other micronutrients.
  • Brussels sprouts: contain B vitamins, folate, essential minerals and sulforaphane – a phytochemical with biological properties.
  • Citrus fruits: the vitamin C content in citrus fruits depends on the species, variety, and mode of cultivation. The flavonoids include various flavanones and flavones.
  • Grapes: grape pomace – 10 to 30 percent of the total weight of crushed grapes – contains various phytochemicals such as polyphenols, tannins, and anthocyanins.
  • Guavas: guava leaves contain carotenoids and polyphenols such as (+)-gallocatechin and leucocyanidin. Some of these phytochemicals produce the guava fruit skin and flesh color. For example, red-orange ones tend to have more polyphenol and carotenoid content than yellow-green ones.
  • Kale: a source of the carotenoids lutein and zeaxanthin, glucoraphanin (which contributes to the formation of sulforaphane), and high levels of polyphenols, such as ferulic acid.
  • Parsley: a source of flavonoids and antioxidants, especially luteolin and apigenin. Dried parsley contains lycopene, alpha-carotene, lutein, zeaxanthin, and beta-carotene.
  • Strawberries: contain flavonoids such as anthocyanins, flavanols, flavonols, and phenolic acids. They also have the flavonoid fisetin at higher levels than other fruits. The achenes (seeds) contribute eleven percent of the total polyphenols in the fruit. The achene phytochemicals include ellagic acid, ellagic acid glycosides, and ellagitannins.
  • Tomatoes: flavonoids in these fruits are in the skin. There is little in the flesh. The chief flavonoids are a chalcone and a flavonol: naringenin chalcone, and rutin (quercetin-rutinoside). However, tomatoes are very rich in lycopene, a bright red carotenoid.
  • Watercress: as a cruciferous vegetable, watercress has isothiocyanates. These are partly destroyed by boiling, but steaming or microwaving retains these phytochemicals.

Bioflavonoid research is relatively new and has turned up some interesting findings: -

  • By bolstering cell membranes, bioflavonoids may help prevent excessive antibody leakage in the bloodstream of allergy sufferers.
  • Some bioflavonoids block the production of inflammatory agents called leukotrienes in the body. As these are the foremost biochemical causes of asthma, the potential for bioflavonoids as treatments for fever, asthma, and other allergies is very interesting.

5 Amazing Bioflavonoid-Rich Foods

Bioflavonoids are a group of plant compounds that have been shown to have numerous health benefits, including improving skin health. They mainly occur in plants’ leaves and outer parts, and only trace amounts are present in underground plant parts, except for onion bulbs, which contain significant portions of the flavonoid quercetin. In bioflavonoid-rich foods, flavonoids are usually bound to simple sugars like glucose.

Dr. Michael Hertog

Dr. Hertog analyzed flavonoids in Dutch foods and identified five potential anti-carcinogenic flavonoids in popular food. He noted that flavonoid levels in leafy greens such as lettuce, endive, and leeks were seasonally dependent. Levels were up to five times higher in summer than in other seasons, revealing that flavonoid formation is light-dependent. In addition, Dr. Hertog found that greenhouse-grown plants have less flavonoid content, indicating ultraviolet light plays a role in their production. Glass reflects most UV light.

Always eat FRESH food

Food processing destroys food nutrients, including bioflavonoids. Bioflavonoid levels in processed foods are half compared to those in fresh products. However, amazingly sweet cherries contain more of the flavonol called quercetin than fresh sweet cherries. So, if you’re looking to incorporate more bioflavonoids into your diet, here are five of the best bioflavonoid-rich foods to consider: -

Bioflavonoid-Rich Foods: Citrus Fruits

Citrus fruits are loaded with bioflavonoids

Citrus fruits are great bioflavonoid-rich foods that can help improve your skin health and overall well-being. Oranges, lemons, and grapefruits are all rich in bioflavonoids like hesperidin and quercetin, which have been shown to have anti-inflammatory properties. Inflammation is a major contributor to skin aging, so incorporating more citrus fruits into your diet can help keep your skin looking youthful and healthy. Plus, they’re delicious and easy to add to your meals or snacks!


In addition to their anti-inflammatory properties, citrus fruits are also rich in vitamin C, which is essential for collagen production and skin elasticity. Eating a diet rich in bioflavonoid-rich foods like citrus fruits can also help protect against sun damage and improve overall skin texture. Try adding slices of citrus fruits to your water or salads, or enjoy them as a snack on their own. Their sweet and tangy flavor makes them a delicious and nutritious addition to any diet.

Bioflavonoid-Rich Foods: Berries

Not only are berries delicious, but they also offer a range of health benefits. As one of the bioflavonoid-rich foods, blueberries, strawberries, and raspberries are all rich in anthocyanins, which have been shown to protect against UV damage and improve skin elasticity. These bioflavonoids also have anti-inflammatory properties, which can help reduce redness and irritation in the skin. Try adding a handful of berries to your morning smoothie or yogurt for a tasty and nutritious boost.

Quercetin and catechins

In addition to anthocyanins, berries are also a great source of other bioflavonoids, such as quercetin and catechins. Quercetin has been shown to have anti-inflammatory and antioxidant properties, while catechins have been linked to improved cardiovascular health. Berries are also low in calories and high in fiber, making them a great snack option for those looking to maintain a healthy weight. So next time you’re looking for a sweet treat, reach for a handful of berries and enjoy their many benefits.

Bioflavonoid-Rich Foods: Dark Chocolate

Dark chocolate is not only a delicious treat but also contains high levels of flavanols, a type of bioflavonoid. Flavonols have been shown to improve blood flow to the skin, leading to a brighter complexion and better skin health overall. In addition, the antioxidants in dark chocolate can help protect the skin from damage caused by free radicals. Just be sure to choose dark chocolate with at least 70% cocoa content to get the most benefits.

A tasty treat

If you want to add more bioflavonoid-rich foods to your diet, dark chocolate is a great option. Not only is it a tasty treat, but it also contains high levels of flavanols, which have been shown to have several health benefits. In addition to improving blood flow to the skin, flavanols may also help reduce inflammation, lower blood pressure, and improve heart health. Just be sure to choose dark chocolate with at least 70% cocoa content to get the most benefits. And remember, while dark chocolate can be a healthy addition to your diet, it should still be consumed in moderation as it is high in calories and fat.

Bioflavonoid-Rich Foods: Green Tea

Green tea is one of the amazing bioflavonoid-rich foods to add to your diet if you want to improve your skin health. The catechins in green tea have been shown to have anti-inflammatory and antioxidant properties, which can help protect against skin damage and improve skin health. In addition, green tea has been linked to a reduced risk of skin cancer. Try swapping your morning coffee for a cup of green tea or adding it to your smoothies for an extra boost of antioxidants.


Green tea is not only a delicious and refreshing beverage, but it’s also a great source of bioflavonoids that can benefit your skin health. The catechins can help protect against skin damage caused by UV radiation and pollution. These compounds can also improve skin elasticity and reduce the appearance of fine lines and wrinkles. To incorporate more green tea into your diet, try swapping your morning coffee for a cup of green tea or adding it to your smoothies for an extra boost of antioxidants. You can also use green tea as a toner or face mist to soothe and hydrate your skin.

Bioflavonoid-Rich Foods: Red Wine

Red wine is another of the bioflavonoid-rich foods known for its antioxidant properties. It contains resveratrol – a compound found in red wine – which has been shown to protect against skin aging and improve overall skin health. However, it’s important to remember to drink red wine in moderation, as excessive alcohol consumption can negatively affect your health. So, stick to one glass a day for women and two glasses for men to reap the benefits of resveratrol without overdoing it on alcohol.

More bioflavonoids

In addition to resveratrol, red wine also contains other bioflavonoids, such as quercetin and catechins, which have been shown to have anti-inflammatory and anti-cancer properties. Other bioflavonoid-rich foods include citrus fruits, berries, onions, and green tea. Incorporating these foods into your diet can help improve your overall health and protect against chronic diseases. So, next time you’re looking for a healthy snack or beverage, reach for some red wine or a bowl of berries to get your dose of bioflavonoids.

Bioflavonoid Supplementation

Essential 16 Vitamins

Although not classed as vitamins, bioflavonoids are are super antioxidants included in our 16 Essential Vitamins . Below is a complete list of the vitamins in these supplements. As you can see, our EV-16 supply 5 mg of bioflavonoids in case you miss out eating colorful bioflavonoid-rich foods.

  • Vitamin A (Retinyl acetate) 0.8 mg or 100% of the RDA
  • Vitamin B1 (Thaimine) 2.2 mg or 200% of the RDA
  • Vitamin B2 (Riboflavin) 2.8 mg or 200% of the RDA
  • Vitamin B3 (Niacin) 32 mg or 200% of the RDA
  • Vitamin B5 (Pantothenate) 12 mg or 200% of the RDA
  • Vitamin B6 (Pyridoxine) 2.8 mg or 200% of the RDA
  • Vitamin B7 (Biotin) 0.1 mg or 200% of the RDA
  • Vitamin B12 (Methyl cobalamin) 5 mcg or 200% of the RDA
  • Vitamin C (L-ascorbic acid) 160 mg or 200% of the RDA
  • Vitamin D3 (Cholecalciferol) 10 mcg or 67% of the RDA
  • Vitamin E (DL-α-tocopheryl acetate) 24 mg or 160% of the RDA
  • Vitamin K1 (Phytomenadione) 75 mcg or 200% of the RDA
  • Choline 82.5 mg **
  • Bioflavonoids 5 mg **
  • Folic Acid 0.4 mg or 200% of the RDA
  • Inositol 50 mg **
  • ** RDA not established. Other Ingredients: Microcrystalline Cellulose, Maltodextrin, Magnesium Stearate (Vegetable Source)


Synonymous terms: flavonoids supplements; flavonoids foods benefits; flavonoids benefits; flavonoids antioxidants

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