Bioflavonoids, also known as flavonoids , are categories of “phenolic compounds”, phytochemicals of natural origin. They have also come to be called vitamin P. These substances have many properties that benefit health in the body, and in the studies that have been done, more than 8 thousand flavonoids are already known, present in foods as varied as fruits, vegetables, cocoa, extra virgin olive oil, teas and wine.
Bioflavonoids were discovered in science around 1930, by the Nobel Prize Albert Szent-Gyorgyi, when he tried to isolate vitamin C. and went on to scrutinize its powerful properties. The first property observed was a protective action on the capillarity of blood vessels , which can stop bleeding gums.
Benefits of Bioflavonoids
Research today points out that bioflavonoids have antioxidant capabilities , capable of reacting with free radicals, which slows cell aging. It is still known about its anti-inflammatory, analgesic, vasodilator, anti-hepatotoxic, anticancer, antibiotic and antiviral actions .
There are studies that are beginning to show the action of some flavonoids, such as catechin, against hepatitis and the human immunodeficiency virus, HIV . Even so, it does not prevent infection, but it can help in some way in the treatment.
It can also help in the fight against polio, herpes, syncytial, parainfluenza, echovirus, rhinovirus , among others. Catechin is widely found in matcha, an extract of green tea. But the dose used in the studies is high, from 500 to 750 mg 3 times a day.
Other properties found in bioflavonoids are:
- Anesthetic, mainly for muscle pain
- Bruise preventer
The bioflavonoids found in fruit peels, especially citrus fruits, also help to combat varicose veins (varicose and microvaricles), hemorrhoids and bleeding, as they reinforce the walls of the veins and help them to give more elasticity and tonicity. Rutin is the name of one of these bioflavonoids, also called citroflavonoids, which relieve varicose veins.
In the past, this benefit was associated only with vitamin C in food, but then it was concluded that it would be a combined action. For those who have purple spots, hematomas, easily, vitamin C with citrus bioflavonoids are also recommended.
There are a lot of foods that are the source of these organic compounds. And they are easily available in any market. The easiest way to recognize it is on the assumption that the more colorful the fruit or vegetable, the richer the flavonoids will be.
Bioflavonoids are divided into categories, being of the types: flavonols, flavones, isoflavones, flavanones and anthocyanidins. Citrus fruits are the main sources of bioflavonoids called quercitin, rutin, hesperidin, limonene and naranjin.
Quercitin is found in onion (284 to 486 mg / kg concentration), a greenish-yellow pigment flavonoid, also present in apples, cherries, broccoli, grapes, buckwheat and red cabbage . The reddish pigments are present in fruits such as strawberry, grape, apple, blueberry, cranberry, pomegranate and raspberry. About 95% of the total flavonoids ingested are usually quercitin, the most abundant in food.
Anthocyanins, flavones and flavan-3-ol are other components that can prevent high blood pressure and are present in fruits, vegetables, teas and wines . In addition, bioflavonoids are still found in cereals and seeds, such as soy, flaxseed and nuts, and in beverages, such as coffee, wine, teas and beer. Cocoa and honey are also sources of bioflavonoids.
Daily intake of Bioflavonoids
Daily, the content of bioflavonoids consumed is more or less distributed as follows:
- 162 mg in vegetables and herbs
- 79 mg in potatoes
- 45 mg in grains and nuts
- 44 mg in cereals
There is still no research that accurately explains the total amount of bioflavonoids that should be ingested by a human daily, but it is estimated that this amount varies between 26 mg to 1 g per day. There are still more discoveries to be made about the functions of these compounds for health and how to potentiate them in the diet.
See also: Folic Acid (Vitamin B9)
My name is Dr. Alexis Hart I am 38 years old, I am the mother of 3 beautiful children! Different ages, different phases 16 years, 12 years and 7 years. In love with motherhood since always, I found it difficult to make my dreams come true, and also some more after I was already a mother.
Since I imagined myself as a mother, in my thoughts everything seemed to be much easier and simpler than it really was, I expected to get pregnant as soon as I wished, but it wasn’t that simple. The first pregnancy was smooth, but my daughter’s birth was very troubled. Joana was born in 2002 with a weight of 2930kg and 45cm, from a very peaceful cesarean delivery but she had already been born with congenital pneumonia due to a broken bag not treated with antibiotics even before delivery.