Eat This: Flavonoids and Isoflavones

Eat your fruits and veggies are more than just a means to get dessert. So much happens when you sit down with a plate of food. You’re developing a relationship for enjoyment (yes you should enjoy your food) and for you health. Plant based foods provide many nutrients including phytochemicals (phyto means plant based) which in turn protect and fight for you. You need phytochemicals daily and different type.

Two specific phytochemicals need to have consistent presence in your food relationship: flavonoids and isoflavones.

Flavonoids are the reason your fruits and vegetables have color. There are around 4,000 know types of flavonoids. Each playing an important role. Flavonoids support you on a cellular level by protecting and regulating cellular activity. They are your defenders by fighting free radicals too. It’s more than an aging concern. When antioxidants like flavonoids battle free radicals, they help reduce risk of cancer, stroke, and heart disease. Flavonoids have an extra added benefit for those with autoimmune disease and allergies. Foods with flavonoids have antimicrobial and antihistamine properties. It may not be a concentrated medicinal dose. However, a daily dose is helpful for your body.

Top foods with flavonoids

  • Teas
  • Leafy vegetables
  • Onions
  • Apples
  • Berries
  • Soy beans
  • Citrus
  • Grapes
  • Tomatoes

Flavonoids are mostly found in the leaves and skins of plant based foods. Plus the darker or more colorful the skin, the more flavonoids. Eating a variety with skins on, within reason, covers all your bases.

Photo by Ella Olsson on

Isoflavones come with controversy due to misconceptions. Isoflavones have a bad rap for manipulating estrogen much like certain toxic chemcials. This phytochemical does affect estrogen- by regulating it. Isoflavones have multiple studies that back up their powerful status in cancer prevention and help with menopause. A study adds to the need for isoflavones- it could help increase bone density. Isoflavones may help with blood pressure and heart disease as well. They don’t deserve the bad rap they’ve gotten.

Isoflavone rich foods

  • Soy beans
  • Tempeh/ tofu
  • Beans
  • Peas
  • Chickpeas

It’s better to eat than supplement in most cases when it comes to phytochemicals. It’s difficult to over eat them. In some cases a professional, food knowledgeable medical or nutritionist, may suggest a supplement. Supplements are excellent as they meet what your body needs naturally. Plus, they generally have less side effects than most medications. However, supplements are not to be taken lightly- ready what you need to know about supplements. Nor are they safe for everyone at anytime. Get your phytochemicals the best way when possible- eat this, flavonoids and isoflavones.

Published by JRiley

Certified holistic nutritionist, reiki master, and yogi who hates kale and loves tacos.

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