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Health & Diet Guide 

Diet & Weight Management / Reference

Top Foods High in

Flavonoids
Medically Reviewed by Poonam Sachdev on July 11, 2023
Written by WebMD Editorial Contributors

5 min read

What Are Flavonoids?

Flavonoids are plant compounds with a variety
of health benefits. Many plant-based foods, as
well as beverages such as tea and wine, contain
flavonoids.

Many studies have shown the benefits of these

plant chemicals (phytonutrients). Researchers
suggest that a diet rich in flavonoids could
reduce your risk for cardiovascular disease,
diabetes, and some types of cancer.

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You might also hear about flavonoids called

vitamin P, bioflavonoids, or polyphenols.
Plants use these compounds for their own
growth. They help plants attract pollinators
and fight infections. They also give some fruits
and vegetables their deep, rich colors.

Apple cider vinegar livens up sauces, stews,

salad dressings and marinades. It may have
some health benefits, too. Photo credit:
iStock/Getty Images

Types of Flavonoids
There are six main classes of flavonoids:

Flavonols. The most studied flavonols are

quercetin, myricetin, and fisetin. Flavonols are
linked to many health benefits, including a
lower risk of heart disease. They’re found in:

Lettuce

Tomatoes

Onions

Kale

Apples

Grapes

Berries

Tea

Red wine

Isoflavones. These compounds are found

mostly in legumes and soybeans and, less
commonly, in other plants. Some are
considered to be phytoestrogens, a form of
estrogen that we can get from food.

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Flavanones. Citrus fruits like oranges, lemons,

and grapefruits have flavanones. These
compounds make citrus juice and peels taste
bitter. They help:

Lower inflammation

Act as antioxidants

Lower cholesterol

Lower fat levels in your blood

Flavanols. Flavanols are also called flavan-3-

ols or catechins. Black tea, oolong tea, and
chocolate are rich in catechins. They’re also
found in fruits, including:

Bananas

Blueberries

Peaches

Apples

Pears

Anthocyanins. The color of red, purple, and

blue fruits comes from anthocyanins. They're
found in:

Red grapes

Cranberries

Raspberries

Strawberries

Blueberries

Bilberries

Blackberries

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Chalcones. These are thought to have

antioxidant properties. Some types of these
compounds are used in beauty products. Foods
high in chalcones include:

Tomatoes

Pears

Strawberries

Bearberries

Wheat

Health Benefits of Flavonoids

Experts are still studying how flavonoids a"ect
health. But some of the potential benefits
include:

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Antioxidant e!ects. Your body makes free

radicals, unstable molecules that can damage
cells. This damage can lead to inflammation
and contribute to other problems such as
cancer and heart disease.

Antioxidants help neutralize free

radicals. Flavonoids have been shown to have
antioxidant e"ects. They might help prevent
chronic diseases, but your body may not
absorb them as well as other antioxidants like
vitamin C.

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Heart disease prevention. Flavonoids might

reduce your risk for heart disease. Their
antioxidant activity could help lower
inflammation and blood pressure.

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Learn more

Diabetes prevention. Flavonoids may reduce

your risk for type 2 diabetes because they
improve how your body uses glucose (sugar)
and digests carbohydrates. A study of 200,000
people showed that those who consumed lots
of flavonoids had a lower risk of diabetes.

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Brain health. Flavonoids might protect your

brain by lowering inflammation and protecting
your vascular (blood vessel) system. Studies
show a type of flavonoids found in cocoa could
improve brain function, memory, and blood
flow.

Cancer prevention. A long-term review of

several studies found that a diet rich in
flavonoids leads to a reduced risk of breast,
prostate, and colorectal cancers. The studies
suggest that di"erent flavonoids help protect
against specific types of cancer. For example,
anthocyanidins decrease lung cancer risk,
while flavonols reduce the risk of prostate
cancer. That's why it’s best to consume a
variety of plant foods.

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Managing chronic pain and inflammation.

Another review study looked at flavonoids'
anti-inflammatory and pain-relieving
properties. Flavonoids were found to reduce
cells' response to pain. Researchers propose
that flavonoids could someday be used to
manage chronic pain and treat inflammatory
diseases.

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Treating viral infections. Flavonoids have

known antibacterial and antiviral e"ects. Many
lab studies show that certain flavonoids can
help keep the H1N1 flu, HIV, SARS, and RSV
viruses from reproducing themselves. But we
need more research to figure out how
flavonoids might work in the body against
viruses.

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Foods With the Most Flavonoids

You can buy many flavonoid supplements. But,
as with most nutrients, it’s probably best to get
them from food. These 10 foods are some of
the best sources of dietary flavonoids:

1. Berries
All berries contain flavonoids, but some
varieties are more potent than others.
Blackberries are particularly powerful and
include all six types of flavonoids.
Blueberries, cherries, and raspberries also
contain all flavonoids. Strawberries have
moderate amounts of anthocyanidins.

2. Red cabbage
Another great source of anthocyanidins is
red cabbage. Anthocyanidins have been
studied for their protective e"ects against
cancer, cardiovascular disease, diabetes,
and age-related thinking disorders.

3. Onions
Onions are the basis of many di"erent
cuisines, and it’s no wonder why. This
humble vegetable is a powerhouse of
nutrients and adds flavor to any dish.
Onions are a great source of flavonols,
which can reduce the risk of prostate
cancer.

4. Kale
This leafy green is another great source of
flavonols. Kale leaves make an excellent
base for salads. You can also add them to
soups and stews to boost their nutritional
value. If you don’t care for the taste, add
kale to smoothies and protein shakes.

5. Parsley
Parsley provides more flavonols in the
American diet than any other food. It
contains over 130 milligrams of flavonols
per gram. Add it to soups and sauces, or
sprinkle over dishes before serving.

6. Tea
One of the easiest ways to add flavonoids
to your diet is to drink tea. Green, oolong,
and black teas all contain high levels of
flavanols, which have been studied for
their benefits to heart and brain health.

7. Red wine
Another good source of flavanols is red
wine. Red wine in moderation has many
health benefits and may help lower your
risk for cardiovascular disease.

8. Dark chocolate
Chocolate and cocoa are both high in
flavanols. Cocoa, in particular, has been
studied for its brain-boosting properties
and its protective e"ect on the
cardiovascular system.

9. Citrus fruits
Citrus fruits such as oranges, grapefruit,
tangerines, lemons, and limes contain
flavanones. Juicing these fruits gives you
a more concentrated source of these
healthy plant compounds. Try squeezing
fresh lemon or lime juice into ice water to
add nutritional value.

10. Soybeans
Soybeans come in many forms and are a
top source of isoflavones. Edamame, tofu,
and tempeh can boost the isoflavones in
your diet. Isoflavones are thought to help
protect against reproductive cancers such
as breast, ovarian, prostate, and testicular
cancers.

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Apple Cider Vinegar

Reviewed by Jabeen Begum, MD on July 07, 2023 Written
by Alexandra Benisek

7 min read

What Is Apple Cider Vinegar?

Apple cider vinegar (ACV) is a type of vinegar
made with crushed fermented apples, yeast,
and sugar. It's used as an ingredient in foods
such as salad dressings, pickles, and
marinades.

For many years, people have also used it as a

home remedy for everything from fighting
germs to preventing heartburn. More recently,
research has shown that apple cider vinegar
might have some real health benefits, such as
helping reduce blood sugar levels and aid
weight loss.

While there's not a lot of evidence for these

benefits, ACV is generally harmless – as long as
you use it correctly.

Apple cider vinegar livens up sauces, stews,

salad dressings and marinades. It may have
some health benefits, too. Photo credit:
iStock/Getty Images

What Are the Types of Apple Cider

Vinegar?
Apple cider vinegar is made through a process
called fermentation. The process has two steps.
First, the apples are crushed and yeast is added
to speed up the fermentation process, so the
sugar converts into alcohol a#er a few weeks.
Then, natural bacteria break the alcohol down
into acetic acid, which gives vinegar its tangy
taste and odor.

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