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Flavonoids and you

What makes flavonoids or colourful natural compounds so popular today?

THE NEW FAVOURITE Dark chocolates are richin flavonoids

Flavonoids have become something of nutritional celebrities over the last few years. One keeps reading of them, and how dark chocolates and red wine, beer and tea, blueberries and grapes all join apples on the list of foods that might keep the doctor away because they're rich in these mysterious chemicals. But what are flavonoids?

The composition

For the scientific-minded, they are polyphenolic compounds found in abundance in plants, and can be categorised based on chemical structure into flavonols, flavones, isoflavones, catechins, anthocyanidins and chalcones. For those who left chemistry behind with pleasure in school and for whom none of these terms mean much, nutritionist and diet consultant Nimmi Ittycheria John explains in plain English: "These organic compounds are responsible for the red, orange, yellow and even blue coloration of plant foods." "There are between 4000 and 6000 kinds of flavonoids found in nature."

So why have these colourful chemicals become so popular of late? "They are vital for health because they have antioxidant, are anti-inflammatory, and anti-carcinogenic properties," says Nimmi. Their remarkable antioxidant properties in particular have received a lot of attention. Flavonoids protect cells against oxidative and free radical damage that has been linked to cancer, aging, cardiovascular disease, and neurodegenerative disorders. The protection provided by flavonoids is considered even more powerful than that of Vitamin E and C, which are also effective antioxidants. They also serve to reduce the body's inflammatory immune response by inhibiting the production of histamine and other allergic or inflammatory mediators.

The best thing about flavonoids is how abundant they are in nature. "A diet rich in fruits and vegetables, with a balance of whole grain and pulses should provide sufficient quantities of flavonoids," says Nimmi. Research has also found that teas, both black and green, red wine, and dark chocolate are all rich sources of flavonoids. However, be cautious of excessive intake of these items, she says.

"One should be aware that large quantities of dark chocolate or tea in combination with milk and sugar are not recommended because of other ingredients that might be detrimental to long term health," she adds. And of course, drinking too much wine causes an increase in triglyceride levels and calorie intake, however healthy the flavonoids they contain may be. "Be wary of those who push these products under the virtuous banner of flavonoids," she cautions.

So go ahead, uncork that bottle of Merlot, and open that box of decadent dark chocolate, but don't forget the fruits, vegetables and pulses — together, they may just keep the doctor away this holiday season!

DIVYA KUMAR

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