Flavonoids in Fruit

June 11, 2024

Fruit is one of nature’s greatest gifts: delicious, juicy, colorful, and loaded with many of the nutrients our human bodies need to develop, grow, and heal. All fruits have a different mix of vitamins and minerals, which is why eating a wide variety of fruits is the best way to get the most benefit from fruit. Yet though most people are aware of classic nutrients like vitamin C or minerals like calcium, fruits also contain another category of compounds that are thought to provide a range of health benefits.

What Are Flavonoids?

Flavonoid is the term for a class of polyphenols that are found naturally in almost all fruits and vegetables. These valuable phytochemicals serve many purposes in plants, from aiding in their growth and development to providing protection from fungi, bacteria, and insects. Many phenolic compounds also give various fruits and veggies their distinctive pigments. With over 5000 naturally occurring flavonoids, they represent a diverse set of chemical compounds that can be categorized into a number of different subclasses: ¹

anthocyanidins: includes cyanidin, pelargonidin, and malvidin
flavonols: includes quercetin, kaempferol, and myricetin
flavones: includes apigenin and luteolin
isoflavones: includes genistein and daidzein
flavanols (flavan-3-ols): includes catechins and epicatechins
flavanones: includes naringenin and hesperetin

How Do Flavonoids Impact Human Health?

Over the last few decades, researchers have extensively studied dietary flavonoids to better understand their potential impact on health. While there have been some promising results, the research thus far shows that many factors—such as the type of flavonoid, the concentration in a food, and individual biology—likely play a role in how potent these substances can be. Still, the evidence suggests that consuming flavonoid-rich foods may have a variety of health benefits:

Antioxidant activity: Flavonoid content in food is thought to have powerful antioxidant properties. Antioxidants are compounds that can neutralize harmful free radicals, which are unstable molecules that can damage cells and lead to oxidative stress; oxidative stress is associated with various chronic diseases and aging. By neutralizing these free radicals, flavonoids may help protect cellular structures and may slow down the aging processes at the cellular level.
Anti-inflammatory effects: Inflammation has been linked to the development of numerous chronic diseases, but flavonoids have been shown to modulate various inflammatory pathways in the body. They can also inhibit proinflammatory enzymes and reduce the production of inflammatory cytokines. This anti-inflammatory action may contribute to their potential in preventing or managing chronic diseases.
Cardiovascular health: Sufficient intake of flavonoids is also thought to be beneficial for maintaining healthy blood vessels, reducing blood pressure, and even improving cholesterol levels. They may also reduce the risks of developing heart disease.
Cancer prevention: More research is needed, but some studies have suggested that certain flavonoids may have anticancer properties. In addition to inhibiting the growth and spread of cancer cells, they may also induce cancer cell death (apoptosis) and slow the formation of new blood vessels that feed tumors (angiogenesis).
Brain health: Flavonoids may also have protective effects for brain cells, which can improve cognitive function. There are also studies that indicate they can reduce the risk of developing neurodegenerative diseases like Parkinson's and Alzheimer's disease.
Immune system support: Some research has shown that flavonoids can enhance immune system function by increasing the production of certain immune cells and improving the body's ability to fight off infections. These antimicrobial and antiviral effects can also aid in general disease prevention. ²

Fruits With High Flavonoid Content

The great thing about flavonoids is that they are abundant in almost all fruits. This is why organizations like USDA recommend that all Americans eat a wide variety of plant food sources on a regular basis. Because in addition to the different flavonoids noted above, fruits contain other important vitamins and minerals that the body needs for basic function. However, some fruits are known to be particularly high in flavonoids:

Berries: Berries of various types are one of the best sources of flavonoids. They are especially high in anthocyanins, which are known for producing vibrant colors. Examples include blueberries, blackberries, raspberries, and cranberries.
Citrus fruits: Citrus fruits are already popular all over the world, but they are also a good source of flavonoids. Examples include lemons, limes, grapefruit, and oranges.
Apples: Apples are incredibly healthy for many reasons, but they are particularly high in quercetin, a flavonoid that may have anticancer properties.
Grapes: Grapes are also high in flavonoids and a number of other important nutrients. Red wine, which is derived from grapes, also contains flavonoids, however the alcohol content makes it not as beneficial as fresh grapes or grape juice.
Pomegranates: Pomegranates are mostly known for their seeds and juice rather than the flesh, but both contain high concentrations of anthocyanins and flavonols.
Kiwifruit: The fuzzy, green kiwifruit is also high in flavonols like quercetin; though they don’t have as many flavonoids as berries, they are rich in other nutrients like vitamin C.

It’s important to remember that factors like ripeness and growing conditions can have an effect on the concentration of flavonoids in fruit. Additionally, much of this content is often primarily found in the skin of the fruit rather than the flesh. This is why the best practice is to eat a wide variety of fruits. But there are also other sources of flavonoids in other plant foods like tea leaves, including black tea, green tea, and oolong tea. There are also flavonoid in many vegetables and legumes like soybeans, black beans, and lentils.

Contact FruitSmart for Premium Fruit Ingredients

The potential health benefits of flavonoids is just one of the countless reasons to eat fruit. The flavors, textures, and colors make fruit a go-to ingredient in all kinds of foods and beverages. At FruitSmart, we specialize in providing high quality ingredients that can make a recipe really stand out. If you’d like to learn more about any of our products, or how FruitSmart can work with you to develop your next great recipe, please contact us today.