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Flavonoids
ANTIOXIDANT, ANTI-CANCER, ENERGY-BOOSTING DYNAMOSIt’s the largest and most studied category of phytochemicals, accounting for
an estimated 6000 of the tens of thousands of phytochemicals identified.
There are 12 main subcategories of flavonoids, including anthocyanidins
(berries, grapes, wine), catechins (tea, cocoa, grapes, apples), flavonols/
quercetin (onion, kale), eriodictyol (citrus fruits), and isoflavones (soybeans,
legumes).
“Flavonoids have broad-reaching effects on the body, including anti-
allergic, antimicrobial, and even estrogen modulating”, says naturopathic
physician Jennifer Stagg, author of Unzip Your Genes: 5 Choices to Reveal a
Radically Radiant You. They are scavengers of cell-damaging free radicals;
plus, they contain lesser-known compounds that act at the genetic level.
They’re a major reason why epigenetics (the study of how nutrition impacts
gene expression) is on the rise. Two of the most widely studied flavonoids that
impact metabolism are EGCG (epigallocatechin gallate), found in green tea, and
curcumin from turmeric. Forage for these four favourite flavonoids:ABSORPTIONOFTHEHEART-HEALTHY
ANTIOXIDANTS FROM COCOA AND TEA CAN BE
HINDERED IN THE PRESENCE OF COW’S MILK,
ACCORDING TO MOLECULAR NUTRITION & FOOD
RESEARCH, SO TRY HAVING YOUR HOT COCOA
AND TEA WITH ALMOND OR FLAX MILK INSTEAD.LUTEOLIN
A type of fl avonoid found
in parsley and celery
that’s been shown to
reduce infl ammation. In a
study out this year in CNS
Neuroscience & Therapeu-
tics, consuming luteolin
helped curb infl ammation
in mice with autism and
animals with gout, a type
of infl ammatory arthritis.
It’s also a key cancer
fi ghter. New research in the
Journal of Cell Physiology
found that cancer cells in
the ovaries were signifi -
cantly reduced when
treated with luteolin.EGCG
This fat-fi ghting catechin
has long been touted by(DON’T) MILK IT:
Ursolic Acid
MUSCLEMAKERAND
ANTI-AGEINGHELPERThehumbleapple
andthatSouthern
charmer,thegreen
tomato(notfried,
though!),maybe
yournewbest
buddieswhenit
comestobuilding
sleekmuscle.
ResearchfromFree
RadicalBiology&
Medicinepointsto
acomboof
phytonutrients,
includingursolic
acid,asbeneficial
forskeletalmuscle
adaptationsin
strengthand
endurancetraining.
Otherresearch
showsitcanblock
theloss ofmuscle
massby suppressing
inflammationand
reducingtheactivity
ofaprotein(ATF4)
thatworksagainst
musclesasweage.green tea lovers,thanks to
its ability to regulategene
expressionof adipose(fat)
tissue and to boost the
activityof a key
coactivator(PGC-1a)
that oxidizesfatty acids.ANTHOCYANIN
Found in abundance in
blueberries and other red,
blue, and purple berries;
red radishes; and even
purple carrots,
anthocyanins can help halt
natural cell death by
preventing oxidation and
promoting detoxifying
enzymes, research shows.
Plus, they activate a gene
(NRF2) that kicks on an
antioxidant and anti-
infl ammatory response,according to numerous
studies.CURCUMIN
Found in the spice
turmeric, curcumin
is having a serious
moment in the limelight.
Research points to it
helping fi ght infections,
cancer, stomach ulcers,
and infl ammation, among
other conditions, accord-
ing to the University of
Maryland Medical Center.
From Gwyneth Paltrow’s
golden-milk recipe to
4000-year-old curry
preparations, there are
infi nite ways to add a
dash of the antioxidant-
rich spice to your daily
foods.(^) 2019 JUL/AUG | M&F HERS | 81