Bioflavonoids are a class of antioxidant nutrients that are sometimes called "vitamin P".
Enhancing the beneficial properties of vitamin C, bioflavonoids prevent the breakdown of ascorbic acid in the body. Back in 1935, it was proved that the extract obtained from the zest of lemon is many times more effective against scurvy than pure vitamin C. And as early as next year, it was found that the citrine extract is a mixture of bioflavonoids. Today, many researchers and doctors believe that the consumption of these substances is good for blood vessels and as a remedy against cardiac diseases.
There are more than 6 thousand natural flavonoids, to which different classifications apply.
The most common types of this substance are isoflavonoids, flavones and flavonols.
According to another classification, 4 categories of substances are distinguished: proanthocyanidins (found in many plants, in red wine, grape seeds, bark of seaside pine; the human body is affected multifunctionally), quercetin (the most active, serve as the basis for other flavonoids, and are useful for inflammations and allergies ), citrus bioflavonoids (include rutin, quercetrin, hesperidin, naringin; used in the treatment of blood vessels), polyphenols of green tea (anti-cancer agent).
Representatives of different types differ slightly in their structure, but the basic properties are common to all substances. All bioflavonoids usually play the role of anti-carcinogens, regulate hormones, and also strengthen bone tissue.
What are useful?
In their natural state, bioflavonoids, as a rule, are paired with ascorbic acid. And during the interaction, both substances enhance each other's properties. When taking nutritional supplements, it is important to consider this. In addition, bioflavonoids are useful for humans as antioxidants, antiviral and anti-inflammatory drugs.
High concentration bioflavonoids are found in the peel of citrus fruits, in rose hips and black currants. In alternative medicine, these substances are used as a means to strengthen immunity, as an enhancer of the action of ascorbic acid, as well as for the treatment of viruses, allergies, arthritis and inflammatory diseases.
Other benefits of bioflavonoids:
- important for the prevention of nasal and postpartum hemorrhages;
- prevent miscarriages at different stages of pregnancy;
- treat menstrual irregularities;
- protect against cardiological diseases and cancer;
- prevent excessive blood coagulation;
- lower blood cholesterol;
- prevent early aging;
- protect against infections;
- able to reduce pain;
- improve the performance of the liver and organs of vision;
- strengthen the walls of blood vessels.
Representatives of the group
It treats chronic venous insufficiency, glaucoma, hay fever, hemorrhoids, varicose veins, circulatory disorders, herpes, cirrhosis, stress, cataracts. Useful for rheumatoid diseases such as gout, arthritis, lupus erythematosus, spondylitis.
Contained in apricots, buckwheat, prunes, rose hips, white peel of citrus peel, shifts of green pepper.
Effective for the treatment of eye diseases such as cataracts, night blindness, diabetic retinopathy, macular degeneration. Also useful for strengthening the walls of blood vessels, which helps prevent bruising, varicose veins, hemorrhoids. These bioflavonoids are useful for the prevention of osteoporosis, as they stabilize the amount of collagen, a protein important for bone health. They also prevent the growth of cholesterol in the blood, the development of cardiac diseases and strokes. Anthocyanins and proanthocyanidins also act as vasodilators to prevent blood clots. Interestingly, proanthocyanidins are able to cross the blood-brain barrier to protect brain cells from free radicals and infectious diseases.
Contained in blueberries, cranberries, black and green tea, raspberries, grapes, eggplant, red cabbage, elderberry, red wine.
It is useful for women during menopause, and is also effective in combating viruses that cause herpes, influenza and some respiratory diseases. Helps fight allergic reactions, swelling in the legs. Deficiency of a substance in the body is manifested by fragility of blood vessels, pain in arms and legs, leg cramps at night.
Contained in the pulp and peel of citrus fruits.
It is one of the anti-cancer substances, in particular due to its ability to neutralize the action of carcinogens. Reduces the negative effects of certain harmful substances contained in tobacco smoke, as well as processed meat products. Reduces the effect on the body of aflatoxins (carcinogens) that can cause serious liver disease and cancer.
Contained in strawberries, grapes, apples, cranberries, blackberries, walnuts.
An antihistamine that reduces inflammation, hay fever, allergies, bursitis, gout, arthritis and asthma. It is important for detoxifying the liver and strengthening blood vessels, useful for treating atherosclerosis and lowering cholesterol. It is believed that quercetin reduces the risk of developing malignant tumors and stops the reproduction of bacteria harmful to the body. Effective in the treatment of complications of diabetes associated with the functioning of the kidneys, nervous system and eyes. It also helps to act on herpes viruses, polio and the Epstein-Barr virus, which causes mononucleosis.
Contained in green tea, onion scales, different types of cabbage, green beans, tomatoes, potatoes, lettuce, strawberries, cherries, grapes and other products.
Catechins and tannins
They help in the process of cleansing the liver, strengthen blood vessels, reduce the manifestations of inflammatory reactions. Also belong to substances that inhibit the growth of cancer cells. Prevent collagen breakdown. May be useful for the treatment of hepatitis and arthritis.
Contained in green and black tea.
This natural flavonoid promotes rapid and effective cleansing of the liver, strengthens the vascular system. Known as an anti-cancer agent.
Contained in strawberries, leeks, cabbage, broccoli, radishes, beets.
It slows down the progression of heart diseases and ophthalmic problems that appeared on the background of diabetes mellitus. A powerful anticoagulant that supports the health and strength of arteries. It is an important substance for the prevention of strokes, heart attacks, and blindness due to diabetes.
Contained in grapefruit (gives a bitter taste to the fruit).
Known flavonoid regulator of estrogen. It is believed that this substance is able to stop the development of cancer at different stages. Protects the cardiovascular system. Useful for maintaining men's health, and also necessary for women during menopause.
Contained in soy and products from it.
What is important to know about bioflavonoids
Today, in the era of the extreme popularity of dietary supplements and all kinds of "natural" medicines, the popularity of bioflavonoids has increased, in particular as part of medicinal herbs. Meanwhile, when buying a medicine of this type, it is important to know where the plants were collected, how environmentally friendly they are, and whether the drug contains harmful impurities.
In addition, "where the legs grow" from vitamin P, it is important to know who and when it may be necessary. And there may be several reasons for vitamin therapy. This includes stomach ulcers and vascular problems, all kinds of physical injuries and emotional disorders. In addition, it is desirable to “get hooked” on bioflavonoids in the cold seasons, when the body most of all needs useful substances and support for immunity. There was a weakness of incomprehensible origin, joints hurt, bruises appeared on the skin (mainly at the point of hair growth) - a sure sign of R. hypovitaminosis
Application: daily norms and recommendations
Bioflavonoids are found in large quantities in many fruits. A particularly high concentration of the substance is found in fresh products of plant origin, as well as fresh fruit.
Although the optimal daily intake of bioflavonoids has not been determined. Some experts advise enriching your daily menu with this useful substance in an amount of 2000-6000 mg. But in this case, take only citrus fruits as a source, since they have very low toxicity. The daily norm of bioflavonoids obtained from polyphenols of green tea should not exceed 300-400 mg, from quercetin - 200-400 mg. Proanthocyanides for prophylactic purposes take 50 mg daily (for example, from grape seed extract), and the therapeutic norm is 150-300 mg per day.
Meanwhile, it is advisable to remember that some bioflavonoids, in particular from grapefruit juice, can affect the biological activity of certain medications. For this reason, taking natural antioxidants and medications, it is important to consult a doctor about the permissibility of such a combination. If this is not possible, then it is necessary to adhere to the instructions for use and not exceed the recommended dose. It is important to drink all bioflavonoid-based preparations with plenty of clean water. It is better to store the substance at room temperature, in a place protected from direct sunlight and moisture.
Researchers say this substance is non-toxic and will not be harmful even in high doses. Bioflavonoids are readily soluble in water, and excess is excreted in the urine. Meanwhile, it is not recommended to take too large portions of bioflavonoids to pregnant women. It is believed that childhood leukemia can be caused by a high concentration of bioflavonoids in the mother. Also, in some cases, an overdose of the substance can cause allergic reactions in the form of urticaria, shortness of breath, swelling of the face, lips, tongue or throat.
Sources of Bioflavonoids
High concentration bioflavonoids are found in the pulp and peel of citrus fruits and other fruits that have vitamin C. They are also present in some types of vegetables (soybeans, root vegetables). Other sources are tea, flax seeds, and whole grains.
Bioflavonoids are an ingredient in many herbal medicines. In particular, they are found in large quantities in feverfew, tansy, ginkgo biloba, licorice root, echinacea, and St. John's wort.
Fresh fruits and vegetables are usually the best choice for large quantities of bioflavonoids. Meanwhile, it is important to know that after heat treatment most of the useful elements are lost.
Most bioflavonoids contain:
- Bulgarian red pepper (according to some sources, contains 3 times more vitamin C than orange juice);
- fruits (citrus fruits: oranges, lemons, limes, as well as nectarines, peaches);
- Brussels sprouts;
- tropical fruits (mango, papaya);
And further. It is important to remember that the largest concentration of vitamin P is concentrated in the peel of fruits and berries. The exception is fruit with colored pulp. And by color, you can understand what kind of flavonoid is contained in the product. So, red, violet, blue colors are anthocyanin, yellow, orange are flavones, chalcones, flavonols, aurons.
Bioflavonoids, like most other nutrients, help keep your hair and nails healthy, and your skin taut and smooth. The beneficial effect of this substance is felt by the whole organism. And the plus is that finding foods rich in vitamin P will not be a problem - they are everywhere, literally under our feet, since most plants are excellent sources of flavonoids.