10 Flavonoid-Rich Foods to Fight Inflammation
Flavonoids, present in a variety of foods such as fruits, vegetables, beans, and wine, are known for their antioxidant and anti-inflammatory properties. Dietitian Jasmine Hormati advocates for a diverse diet to ensure adequate flavonoid consumption. These compounds are categorized into subgroups, including flavones, flavonols, isoflavones, flavanols, anthocyanins, and catechins. A review from 2020 highlights their role in helping plants manage oxidative stress, while a 2016 study underscores their anti-oxidative, anti-inflammatory, anti-mutagenic, and anti-carcinogenic effects. Quercetin is noted for reducing blood pressure and cholesterol, and various flavonoids enhance immune function. Foods high in flavonoids include berries, parsley, capers, red cabbage, and Tropea red onions from Calabria, Italy. Green tea is richer in catechins compared to black tea, while citrus fruits are abundant in flavanones, and apples provide catechins and flavonols. Although red wine contains flavonols, it is also classified as a carcinogenic neurotoxin.
Key facts
- Flavonoids are natural chemical structures with antioxidant and anti-inflammatory properties.
- Jasmine Hormati, MS, RD, CDN, founder of Mendinground Nutrition in New York City, recommends a variety of fruits and vegetables.
- Flavonoid subgroups include flavones, flavonols, isoflavones, flavanols, anthocyanins, and catechins.
- A 2020 scientific review states flavonoids help plants fight oxidative stress and serve as UV filters.
- A 2016 review reports flavonoids have anti-oxidative, anti-inflammatory, anti-mutagenic, and anti-carcinogenic properties.
- Flavonoids neutralize free radicals, reducing oxidative stress linked to cardiovascular disease and Alzheimer's (2022 review).
- Quercetin lowers blood pressure and cholesterol; other flavonoids improve the immune system.
- Berries (blackberries, blueberries, cranberries, cherries) contain over 80 mg anthocyanidins per 100g.
- Parsley contains high levels of the flavone apigenin and vitamins C, A, K.
- Capers have 180.7 mg of quercetin per 100g.
- Red cabbage gets its color from cyanidin and has 53.9 mg vitamin C per 100g.
- A 2025 study found red onions, especially Tropea red onions from Calabria, Italy, highest in quercetin.
- Green tea contains more catechins than black tea; matcha is also rich in flavonoids.
- Cherries are sources of anthocyanidins and catechins.
- Citrus fruits (oranges, lemons) are rich in flavanones, which lower cholesterol and blood lipids.
- Apple peel has higher antioxidant activity than flesh.
- Red wine contains flavonols and five types of anthocyanidins, but alcohol is a carcinogenic neurotoxin.
Entities
Institutions
- Mendinground Nutrition
- USDA
- Cleveland Clinic
- Vogue
Locations
- New York City
- Calabria
- Italy