Flavonoids...nature's secret weapon!

Flavonoids are powerful antioxidants and anti-inflammatory substances found in the pigments of flowers, herbs, fruits and vegetables. Still, their highest concentrations are observed in fruits and especially on the skin. Apples, grapes and oranges have the highest concentrations. Among vegetables, broccoli and onion are essential sources.

They protect weak proteins and lipids in cell membranes and neutralize the effects of oxidation, binding and neutralizing free radicals, turning them into substances that are non-toxic and harmless to the human body.

When a free radical attacks a cell, it enters metabolic pathways and can cause irreversible damage by creating oxidative stress. On a long-term basis, this dysfunction (when the oxidizing mechanisms outweigh the corresponding antioxidants) can cause cardiovascular and skin diseases, premature ageing of the skin, but also the appearance of various forms of cancer.

Such causes come daily from, e.g. air pollution, poor nutrition, stress, smoking etc. which are responsible for a significant percentage of diseases. But there is one element that unites all the above causes of severe damage, and that is the action of particularly harmful to the cells of the human body, charged atoms or molecules, "free radicals.

The antidote is an antioxidant substance essential in our daily diet since they not only fight but also limits the oxidations that can cause various health problems in the body. Antioxidants also contribute to anti-ageing and fight various diseases. In short, they give health and longevity.

Flavonoids are estimated to be about 4 - 6,000 in number. They belong to the broader family of phytochemicals which are the natural defence arsenal of plants to protect themselves from the attacks of their enemies (weeds, microbes).

We benefit in various ways from these substances when we eat all the colourful species of the plant kingdom. Flavonoids are not vitamins, although they were initially called Vitamin P. In humans, they help promote vitamin C and prevent its oxidation. One of the main reasons flavonoids are even more beneficial is they offer immunity against fungi, insects and other harmful organisms.

A typical example of a flavonoid is tea catechin. Oxidizing substances contained in food cause damage to the genetic material of cells. Antioxidants chemically react with oxidizing substances, rendering them inactive and harmless to the cell and the organism.

Tangeretin, contained in the peel of citrus fruits, has anti-inflammatory properties. At the same time, the flavonoids of orange prevent the action of enzymes that convert some components of cigarette smoke into carcinogenic substances.

Soy contains isoflavin, a type of flavonoid which acts like estrogen and has been used as an alternative method of hormone therapy in women.

Also, chocolate contains isocatechin, also another type of flavonoid. Still, it should not be consumed in large quantities because it damages the hygiene of the teeth, and here we do not mean anything related to the sugar mixed in the chocolate product.

And herbs contain flavonoids such as basil, parsley, dill, oregano, thyme, cardamom, rosemary, sage, cayenne pepper, coriander, mint, chamomile, anise, calendula. They are also found in garlic.

Cooking foods containing flavonoids and especially baking (more than boiling vegetables) reduces their action by up to 50%. Canning and turning fruits into juices removes a significant part of their benefits. It is estimated that humans take 1 gr. Flavonoid / daily.

Benefit of flavonoids

• They protect cell membranes: This action mainly concerns vitamin E and beta-carotene.

• They act cardio-protective: They increase the resistance of the vessels, limit inflammatory factors, prevent the oxidation of LDL cholesterol and contribute to the regulation of blood pressure.

• They significantly reduce the risk of stroke: Studies show that vitamin C can benefit patients who are chronic smokers and have hypercholesterolemia or cardiovascular disease.

• They have an anti-cancer effect: they block or prevent the attachment of dangerous enzymes to tissues, inactivate carcinogenic substances and slow down the mechanisms of carcinogenesis.

• They improve mental abilities and mood, protecting neurotransmitters from oxidation and contributing to better cerebral microcirculation.

• They keep the skin elastic and protect it from premature ageing by limiting collagen breakdown.

• They protect bones and joints, limiting swelling, inflammation and degenerative changes.

• They enhance vision.

• They are anti-allergic. Some studies have shown that the antioxidant vitamins A, E and C, as well as polyunsaturated fatty acids ω-3, contribute to the prevention or even the reduction of the symptoms of asthma, atopic dermatitis and eczema.

• They preserve the reserves of other essential nutrients in the body, prevent their destruction and, in some cases, enhance their action.

The main classes of flavonoids

As has been proven since 1930, flavonoids maintain the health of our vascular system while generally protecting our cells from ageing. They strengthen the strength of veins and capillaries. Studies have shown that taking flavonoids such as hesperidin and diosmin provides tremendous (and long-lasting) relief from symptoms such as night cramps, heaviness, swelling and itching in the legs and haemorrhoids. The action of flavonoids does not stop here. Research has shown that they contribute to reducing cell mutations, reducing the possibility of cancer and preventing cardiovascular and neurodegenerative diseases.

• The Quercetin

Quercetin (or quercetin or valanoketone) belongs to the class of bioflavonoids, consisting of water-soluble plant pigments. It is a natural antioxidant found in red wine. Quercetin protects the human body's cells from the destructive effects of free radicals. It can help prevent heart disease and stroke because it prevents the damaging effects of free radicals on blood vessels. Also, quercetin is recommended for treating allergies and other related pathological conditions.

Quercetin is well-known for treating allergic conditions, including asthma, rhinitis, eczema and urticaria. Research conducted on animals has shown that quercetin blocks the release of histamine from immune cells.

It prevents the oxidation of LDL and polyunsaturated fatty acids. It protects citrus juices from the destruction of vitamin C. Foods rich in quercetin are onions, broccoli, apples, red grapes, cabbage, cereals and greens.

Natural sources: Quercetin is found in red wine, grapefruit, onions, apples and black tea. At the same time, it is found, but in smaller quantities, in leafy green vegetables and beans.

• Flavonols

Flavones are a sub-class of poly-hydroxy-flavonoids based on the flavone structure. They are yellow pigments found in the grape's skin either as 3-glucosides of quercetin, kaempferol, myricetin and isorhamnetin or as the corresponding aglyconic derivatives, in smaller quantities, produced after hydrolysis during alcoholic fermentation.

All four of the above flavones have been identified in red wines, while only quercetin and kaempferol have been detected in white wines. In wine, they can form complexes with anthocyanins for the colours red, purple and blue. As mentioned above, their primary function is to protect the flesh from UV radiation.

Natural sources: cocoa, dark chocolate, cabbages, leeks, broccoli, peppers, spinach, onions, blueberries, apples, berries, almonds, tea, red wine, etc.

• Isoflavones

These compounds have a strong antifungal and antimicrobial effect. Isoflavones also exhibit several biological properties. Research has shown that sheep graze in pastures rich in the plant Trifolium sulterraneum (a species of clover native to Europe) for an extended period, showing estrogenic properties. The two main estrogens in soy are Genistein and Daizin. They act like estrogen and reduce the risk of developing hormone-dependent tumours. Phytoestrogens give the body a 'hormonal' boost, lowering cholesterol, increasing bone density and enhancing nerve and brain function.

Natural sources: Soy protein, Miso (fermented cooked rice mixture), Edamame (soy), Legumes, tempeh, broccoli, soybeans, cauliflower and strawberries,

• Catechins

They are a group of highly active compounds that belong to the flavonoid family. Catechins are found in tea leaves, so tea is the primary dietary source of catechins. The action of catechins mainly concerns the cardiovascular system, brain function and the activation of metabolism. Of all teas, green tea has the highest catechin content due to its production process. The content of green tea in catechins is 90 – 110mg/ 200ml of tea.

• Resveratrol

Resveratrol is a phytochemical, a phenol produced naturally by various plants under attack by a microbe. It is found in the skin of grapes, red wine, berries, and nuts. It can also be prepared in the laboratory and is sold as a supplement and has the effect of:

Cardiovascular: It has an antioxidant effect, preventing the oxidation of the LDL molecule, a reaction that begins atherosclerosis. At the same time, it has an anti-inflammatory effect, reduces the density of the blood, making it more fluid and has a vasodilating effect, properties that prevent the formation of atheroma.

Cancer: Resveratrol has been shown to have an anti-mutagenic effect, which can protect against some types of cancer (those caused by DNA mutations). It has also been demonstrated in vitro that resveratrol can prevent the growth of certain types of cancer, as well as metastasis.

Diabetes Mellitus: Resveratrol appears to have the ability not only to lower glucose levels but also to help prevent and treat the neuropathy that can be caused by uncontrolled diabetes.

Menopause symptoms: Resveratrol is a phytoestrogen that can mimic the action of estrogen, the female hormone whose production is drastically reduced during menopause. Research has shown that taking phytoestrogens, including resveratrol, can alleviate menopausal symptoms to some extent, but more research is needed.

In addition, resveratrol has been shown to act against viruses and protect against some autoimmune diseases, such as multiple sclerosis, asthma and Parkinson's disease.

• Quercetin

Quercetin is a type B flavone. It inhibits the oxidation of other molecules and is, therefore, a powerful antioxidant and one of the best antihistamines.

Histamine is the main culprit in allergies from pollen, animal dander, and house and soil dust in susceptible and susceptible individuals. Histamine accumulates in the blood and tissues' mast cells and basophilic cells. Quercetin strengthens the cell membranes of these cells and thus prevents the release of histamine from the tissues in response to allergens and other conditions.

It is believed to have anti-cancer properties due to its ability to prevent the formation of leukotrienes, as well as its antioxidant and antibiotic action because it contains a chemical substance, polyphenolic, that stops oxidation by acting as a scavenger of free radicals responsible for oxidative reactions chain.

It is anti-inflammatory and fights allergic rhinitis and other allergic conditions when taken together with bromelain. It also has a beneficial effect on the cardiovascular system, preventing the formation of clots, the oxidation of LDL (bad cholesterol) and arteriosclerosis.

It also fights free radicals in our body, protecting our cells from possible damage. Quercetin is abundant in red apples, red onions, capers, broccoli, cabbage, berries, and green and black tea.

• Lutein

Lutein is a carotenoid antioxidant with a beneficial effect, especially regarding eye health. The concentration of lutein and another carotenoid of zeaxanthin in the retina is particularly increased, thus forming the pigment of the macula that protects the eye from the oxidative action of ultraviolet radiation.

It is very beneficial for the eyes and is likened to "the inner glasses of the eye" because it can prevent visible blue rays from reaching the retina and creating, hitting it, destructive free radicals.

Lutein not only has a preventive effect against free radicals but also neutralizes free radicals that have already been formed, either by visible blue or UV radiation or during metabolism or other causes. This applies to the eye, the skin and other organs.

Macular degeneration is the most important cause of irreversible blindness in older people in the Western world. For this reason, the scientific community has turned its attention to this promising nutrient that plays a vital role in good eye health.

Together with other antioxidants, lutein is believed to help protect the skin from the damaging effects of free radicals. Adequate lutein intake, especially in people over 50, is of particular importance, given that many of these people have macular degeneration, which lutein can delay.

Natural sources are spinach, lettuce, broccoli, Brussels sprouts, asparagus, leeks, basil, egg yolk, etc.

Precautions for use/interactions: Not to be taken by people with kidney or liver disease. Supplemental intake during pregnancy and breastfeeding should be avoided.

• Lycopene

Lycopene, a valuable carotenoid substance, is a vegetable pigment that gives a red colour to certain fruits and vegetables. The presence of lycopene in the body indicates its significant biological value and usefulness. Lycopene is an important antioxidant component for dealing with the effects of free oxygen radicals, which are created by external factors and also during metabolism.

However, scientists believe it has additional properties, such as its beneficial effect on the skin and the reduction of cholesterol, because it is supposed to interfere with the action of the enzyme that catalyzes its production.

The human body is found in the blood serum and in various tissues such as the skin, liver, adrenal glands, testicles and prostate.

The benefit of lycopene supplementation

Cardiovascular diseases: according to scientific data, adequate intake of lycopene can contribute to the prevention of cardiovascular diseases.

Scientific research has proven that lycopene protects LDL cholesterol from oxidation, thus protecting the arteries from atherosclerosis and coronary heart disease.

Reduced risk of prostate hyperplasia: dietary intake of lycopene inhibits the expression of the androgen receptor in prostate cancer cells and has also been shown to affect the intracellular insulin-dependent growth factor pathway in prostate cancer cells and prevent its benign hyperplasia (Benign prostate hyperplasia-BPH) thus improving the symptoms of the disease.

Beneficial effect on the skin: lycopene, as a fat-soluble antioxidant, has a beneficial impact on tissues with a high lipid content, such as the skin, improving the function of cell synapses and metabolism.

Lycopene, acting as an antioxidant, reduces inflammation and prevents blood clotting, improving the function of the endothelium, the layer of cells surrounding the blood vessels. It also increases their sensitivity to nitric oxide, which causes arteries to dilate, especially under intense exercise.

• Anthocyanins

Anthocyanins are a class of phytochemicals that give the characteristic red, blue and purple colour to wide varieties of berries and other types of fruits, vegetables and flowers. These pigments exhibit antioxidant and anti-inflammatory effects and many health benefits.

Multiple laboratory research and clinical trials have proven that anthocyanins:

They reduce the clotting ability of blood platelets, thus preventing the formation of blood clots, which can cause strokes, pulmonary embolisms, peripheral vascular disease and heart attack.

They increase the levels of 'good' cholesterol (HDL).

They prevent the oxidation of 'bad' cholesterol (LDL).

They protect capillaries from damage caused by high blood sugar levels and retinopathy, one of the severe complications of diabetes, as they enhance glucose metabolism.

They neutralize oxygen-free radicals that destroy cells and accelerate the ageing process.

They regulate enzymes, so fewer inflammatory reactions cause pain and trigger other diseases.

Most of these compounds are broken down in the digestive tract within a few hours of eating.

Freezing foods and storing them in freezing conditions preserves anthocyanins very effectively. At the same time, the most significant losses occur during the heat treatment required during the preparation of juices or the pasteurization of pulps and canned products.

When heated, the anthocyanins bond together to form polymers that improve colour intensity, but reduce the total percentage of individual anthocyanins, although their overall antioxidant power is maintained.

However, fruits rich in anthocyanins retain their antioxidant benefits, whether consumed fresh, cooked, frozen or juiced.

Natural resources

Fruits: Acai & goji berries, berries, grapes, cherries, sour cherries, plums, pomegranates, black currant, bananas, etc.

Vegetables: Eggplant, onion, red cabbage, red and black beans

• Ellagic acid

Ellagic acid has antioxidant, anti-mutagenic and anticancer effects. Studies have shown anticancer activity in breast, oesophagal, skin, colon, prostate, and pancreatic cancer cells. In particular, ellagic acid prevents cancer cells' destruction of the P53 gene.

Laboratory studies have shown that ellagic acid induces apoptosis (cell death) in cancer cells. Ellagic acid binds to cancer-causing molecules, rendering them inactive. In addition, ellagic acid has shown a chemoprotective effect on chemically induced cancers.

According to the American Cancer Society (ACS), ellagic acid can reduce the effect of estrogen in promoting the growth of breast cancer cells in tissue cultures. It can also help remove or break down some carcinogens in the blood, reducing heart disease, liver problems, and congenital disabilities and promoting wound healing.

Natural sources: blueberries, pomegranates, strawberries, blueberry seed extract, raspberry leaves and grapes. The highest levels of ellagic acid are found in frozen and dried berries.