Bioflavanoids belong to a class of molecules called antioxidants. They protect your cells, preventing the effects of free radicals. Over time, free radicals can lead to damage to your cells' proteins and membranes, as well as promote genetic mutations. Eating foods rich in bioflavanoids provides you with a rich source of antioxidants.
Citrus fruits contain bioflavonoids. These include oranges, lemons, limes, tangerines, clementines, grapefruit and tangelos. The New York University Langone Medical Center says that citrus bioflavonoids are also available as dietary supplements, and recommends 500 milligrams of flavonoids twice daily. In addition to their bioflavonoid content, citrus fruits also provide a source of dietary protein, as well as essential nutrients like vitamin C. Include citrus, either as whole fruit or fruit juices, in your diet several times a week.
Dark chocolate contains bioflavonoids. Cocoa solids contain several nutrients, including protein and fiber, and since dark chocolate contains high concentrations of cocoa solids, it also provides a source of these nutrients. Small doses of dark chocolate consumed daily have been linked to increased blood flow and improved blood vessel function, reports the University of California at San Francisco. When shopping for dark chocolate, pick high-quality chocolate with a high cocoa content for maximal health benefits.
Tea also provides a source of bioflavonoids, according to the Linus Pauling Institute at Oregon State University. The bioflavonoids in tea belong to two subclasses: the catechins, which are commonly found in white or green teas; and theaflavins and thearubigins, which are primarily found in black or oolong teas. In addition to its flavonoid content, tea also contains fluorine, which can help maintain strong teeth and bones. It also can hydrate your body and provides a sugar-free and salt-free alternative to plain water.
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