Spring’s arrival brings the anticipation of fresh fruits and vegetables, a welcome medley of bright colors after the beige sweet potatoes and white onions of winter.
Earlier this month, Jen published a blog post about hormones and how imbalances can affect our daily energy and vitality. One practical way to help balance our hormones is to incorporate anti-inflammatory foods that promote flavonoids into our diets. Because flavonoids are found abundantly in those brightly colored plant foods, spring is a great time to “eat the rainbow” and enjoy a colorful-looking plate.
Why are Flavonoids Important?
Flavonoids are phytochemical substances found in the skin and flesh of some fruits, vegetables, herbs, and more. Flavonoids consist of a wide range of antioxidant and anti-inflammatory properties that boost our immune system when we’re sick or under chronic stress – instances that can lead to an imbalance of our hormones. Different flavonoids provide different health benefits.
There’s no established recommended amount for flavonoid intake, but research suggests incorporating as many different types of flavonoids as possible will help reduce inflammation which, in turn, will boost our energy. More health benefits of flavonoids include a decrease in overall mortality, heart disease, stroke, lung and prostate cancer, type 2 diabetes and asthma.
Below are lists of the best whole foods sources for flavonoids as well as things to consider when purchasing and ingesting.
Best Flavonoid Whole Food Sources
Dark-colored, vibrant fruits are great sources of flavonoids, such as:
- Blueberries
- Blackberries
- Cherries
- Grapes
- Plums
- Cranberries
Citrus fruits are also good sources of flavonoids:
- Lemons
- Limes
- Oranges
- Grapefruit
Flavonoids can also be found in:
- Green and black tea
- Cocoa products
- Cinnamon
- Apples
- Peppermint
- Oregano
- Parsley
- Chamomile
Choose Organic Sources
Many flavonoid choices include thin-skinned fruits and herbs that do not need to be peeled; therefore, we suggest buying organic options as much as possible.
It’s no secret that conventional farming applies pesticides to growing crops to reduce unwanted pests and may also apply pesticides again to kill weeds before harvest.
A very helpful guide for choosing organic is provided by the Environmental Working Group (EWG). Each year, EWG provides printable lists of their “Clean Fifteen” and “Dirty Dozen” fruits and vegetables that contain the least and most pesticide residue, respectively.
Another helpful site is The Real Organic Project. This farmer-led movement was created to distinguish soil-grown and pasture-raised products under USDA Organic to preserve the integrity of the organic label. You can search the website for a farmer’s location near you or shop their online products.
What about Red Wine?
Let’s address the elephant in the room about the benefits of drinking red wine.
In 1992, a study was published that suggested red grapes contain a flavonoid called resveratrol and that consuming red wine may reduce the risk of heart disease. Since then, the media has regularly proclaimed that drinking red wine in moderation is good for health.
Resveratrol comes from grapes, both white and red varieties. White wine and grape juice contain less flavonoids than red wine. So, yes, red wine contains the most resveratrol out of the grape juices.
However, there are other things to consider about drinking red wine. The first is knowing where the wine grapes come from. On the EWG list of produce with the highest residue of pesticides, grapes rank fourth (see the Organic section above). Therefore, seeking out organic wine is important.
Second, even a small amount of alcohol can affect your sleep quality. It may help you fall asleep faster, but alcohol disrupts your sleep cycle which may lead to morning fatigue.
Finally, resveratrol can also be found in other foods, like blueberries and cranberries, so you can get these flavonoid benefits without involving alcohol.
The choice to drink alcohol is always a personal one, so choosing organically made wine and drinking on occasion are our recommendations for getting more flavonoids to boost your energy.
What About Dried Fruit?
Dried fruit, such as berries and cherries, are good options in small amounts. While dried fruit still contains important fiber and flavonoids, the reduced moisture content from the drying process intensifies the amount of sugar (fructose and glucose) you’re ingesting. Look for dried fruit with no added sugar and keep your daily intake to less than ¼ cup. Making your own trail mix with some tart Montmartre cherries, raw nuts and seeds, organic coconut flakes and cacao nibs is a wonderful snack — no additives needed!
With all the beautiful, colorful produce coming into the grocery stores this spring, take the opportunity to give your body an anti-inflammatory energy boost by incorporating flavonoid whole foods into your diet.
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References:
Advanced Nutrition and Human Metabolism, 7th edition, by Sareen S. Gropper, Jack L. Smith and Timothy P. Carr
The Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno and Lara Pizzorno
Zagoskina NV, Zubova MY, Nechaeva TL, et al. Polyphenols in Plants: Structure, Biosynthesis, Abiotic Stress Regulation, and Practical Applications (Review). Int J Mol Sci. 2023;24(18):13874. Published 2023 Sep 9. doi:10.3390/ijms241813874
Hano C, Tungmunnithum D. Plant Polyphenols, More than Just Simple Natural Antioxidants: Oxidative Stress, Aging and Age-Related Diseases. Medicines (Basel). 2020;7(5):26. Published 2020 May 9. doi:10.3390/medicines7050026
https://pmc.ncbi.nlm.nih.gov/articles/PMC7281114/pdf/medicines-07-00026.pdf
https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/red-wine/art-20048281