Women's health
What to know about flavonoids – and how they can support healthy ageing
Vitamins, minerals, and antioxidants are three compounds in our food that we know can benefit our wellbeing. But there’s another to add to the list: flavonoids.
When it comes to healthy benefits, flavonoids bring them in spades – and research shows they can be particularly valuable during our midlife years. Here’s what you need to know.
What are flavonoids?
“Flavonoids are a group of plant compounds that belong to a larger category called polyphenols,” explains Nichola Ludlam-Raine, a specialist registered dietitian and author of How Not to Eat Ultra-Processed. “They are responsible for many of the vibrant colours we see in plant foods, like the deep purple of berries or the bright green of kale.”
There are six sub-types of flavonoids, says Sophie Medlin, director and specialist dietitian at City Dietitians.
“Each are categorised by their structure and activity in the body,” she reveals.
However, all flavonoids have three things in common: their ability to help prevent oxidative damage in the body, a powerful anti-inflammatory status, and positive effects on heart health.
“Arguably, they’re all as important as each other,” Sophie says.
The six types of flavonoids
- Flavanols: These are among the most studied flavonoids, says Rhiannon Lambert, a leading nutritionist and author of The Unprocessed Plate. “They may contribute to heart health and have antioxidant properties, though individual responses can vary,” she says.
- Flavones: Particularly known for their anti-inflammatory properties and positive impact on leukocytes (a key element of the immune system).
- Isoflavones: This compound is a type of phytoestrogen and has a similar structure to oestrogen. “They may play a role in supporting hormone balance – although more research is needed to fully understand their impact,” explains Rhiannon.
- Flavin-3-ols: Also known as catechins. “These are known to support metabolism and heart health,” says Sophie.
- Flavanones: These compounds may support the body’s natural anti-inflammatory processes, reveals Rhiannon. “They’ve been linked to cholesterol and blood fat regulation in some studies,” she says.
- Anthocyanins: “These compounds are known for their brain and heart health benefits,” reveals Sophie.
How do flavonoids benefit our health?
Flavonoids can help to support various areas of our health and wellbeing. Research shows they can play a beneficial role in everything from preventing heart disease, cancer and diabetes to supporting the health of our brain and skin.
For instance, one study revealed that a higher intake of anthocyanins could our risk of developing type 2 diabetes.
“Flavonoids help to increase insulin sensitivity by activating a key regulator of glucose metabolism, slowing carbohydrate digestion and glucose absorption, and reducing inflammation in pancreatic cells – thereby improving insulin secretion,” explains Sophie.
Meanwhile, another study noted that the antioxidant and skin-barrier strengthening properties of flavonoids could aid in managing atopic dermatitis (eczema), psoriasis, and acne.
Heart healthy
As Sophie explains, the impact on our cardiovascular health is where flavonoids really shine.
“Flavonoids inhibit pro-inflammatory enzymes and suppress factors in the body that drive inflammation,” she says. “We’re learning more and more about how chronic inflammation can lead to many health conditions, such as heart disease – so having plenty of flavonoids in your diet will help to prevent and fight inflammation, reducing our risk of chronic diseases.”
Numerous studies have explored the influence of flavonoids on heart health. Researchers have learned that long-term consumption of these compounds can reduce blood pressure, slow the rate of functional and structural changes in the heart caused by disease, and lower overall risk of fatal and non-fatal coronary artery disease.
Last but not least, flavonoids potentially play a crucial role in age-related diseases, such as cognitive decline. For example, a large UK Biobank study saw that those who ate high levels of flavonoids had a lower risk of dementia.
“Flavonoids, specifically anthocyanins, cross the blood-brain barrier, allowing them to reduce oxidative damage in brain cells,” Sophie explains. “They also fight inflammation and improve blood flow to the brain, protecting us against neurodegenerative diseases.”
These plant compounds may also help ward off frailty. One research paper of 62,000 adults over age 60 noted that flavonoid intake led to lower rates of frailty and impaired physical function. Another found that high flavonoid consumption was associated with lower odds of frailty onset.
Flavonoids vs. menopause
Tweaking our diet can help to ease menopause symptoms, and eating more flavonoid-rich ingredients is another tactic to add to our arsenal.
Thanks to their oestrogen-like chemical structure, Rhiannon says isoflavones may be particularly beneficial during this stage of life.
“One of the most researched areas of isoflavone intake is its potential role in managing menopausal symptoms,” she states. “Hot flashes and night sweats affect more than 80% of women during the menopause transition, and several systematic reviews suggest isoflavones may help reduce the frequency of these symptoms.”
Indeed, a study involving both peri- and post-menopausal women found that consuming isoflavones from soy significantly improved hot flashes and fatigue, along with symptoms of depression, anxiety, and irritability.
But the benefits don’t end there. Flavonoid intake – particularly isoflavones – during and after menopause has been associated with a decreased risk of hormone-related cancers (such as breast and ovarian), as well as lung cancer. Plus, research indicates they can also help to reduce vaginal dryness and bone loss. What’s not to love?
9 of the best flavonoid-rich foods
Berries
Blackberries, raspberries, and blueberries are particularly rich in anthocyanins, shares Nichola. A handful (around 80g) a day is perfect, she says – and makes an ideal topping to porridge or yoghurt.
Green tea
Containing both catechins and flavonols, this herbal drink is a winner. “Having a couple of cups a day can support metabolic and heart health,” says Sophie. It’s worth knowing that green tea also contains caffeine, so avoid before bedtime!
Red cabbage
This veg is another excellent source of anthocyanins, Rhiannon explains. It’s also incredibly versatile and can be used in dishes from stir-fries and salads to slaw and kimchi.
Apples (with the skin on)
Nichola explains this humble fruit contains quercetin, a flavonoid linked to heart and immune health. “One apple a day is a simple, affordable option,” she says.
Soybeans
Sophie says incorporating these into our diet is a great place to start supporting our hormonal health. They contain key flavonoids such as isoflavones, flavonols, and anthocyanins. “They can be added as a side to any dish or mixed with rice and other grains,” she suggests.
Dark chocolate
We love any excuse for a bit of cocoa, and dark chocolate (aim for 70% or higher) is a fantastic source of flavonols. “A small square or two (about 20g) a couple of times a week is enough to reap the benefits without overdoing the sugar,” recommends Nichola.
Parsley
This little green herb surprisingly contains a high concentration of flavonols. “Using herbs like parsley regularly can be a simple way to boost dietary diversity,” says Rhiannon.
Citrus fruits
For a touch of zing, Nichola says these zesty fruits contain plenty of flavonols. “One portion a day (e.g. an orange or half a grapefruit) can help support immunity and inflammation regulation,” she shares.
Onions
Another veg packed with flavonols that may support the body’s anti-inflammatory processes. Aim to add them to meals several times a week.
Words: Chantelle Pattemore
