Flavonoids

Secondary plant substances, subdivision of polyphenols, antioxidants, found in almost all plants. Around 6,000 flavonoids are known to date, most of which are colored (flower colors). The basic pattern of all flavonoids is three carbon rings, which lead to a change in properties if there is a slight deviation. Derived from the basic structure of flavones. Pigments without nitrogen, mostly heat-stable. Flavonoids include anthocyanins, catechins, citrins, flavanones, flavones, flavonols, hesperidin, isoflavonoids, quercetin, rutins. They often have glycosidic constituents. They are found in leaves, flowers and fruits. They are located directly under the skin and in the fruit seeds. Catechin inhibits the incorporation of fat into the body (Japanese researchers). It is contained in green tea and oolong tea, among others. They are always involved in the overall effect, e.g. in combating cardiovascular disorders with herbal drugs (e.g. flavonoids in hawthorn dilate the coronary vessels, normalize blood pressure and control processes, improve energy reserves. Hawthorn promotes the formation of adenosine triphosphate in the heart muscle cells. Most effective as fresh plant juice. Contains the flavonoids hyperoside, rutin, triterpenes, vitexin). Some flavonoids (rutin) strengthen capillary vessels, normalize their permeability and seal thin vein walls. They are therefore also used to treat bleeding under the skin, uterine bleeding, haemorrhoids, venous disorders, etc. Chocolate and cocoa contain flavonoids that reduce the clumping of blood platelets and prevent LDL from sticking to the blood vessel walls (Prof. Keen, University of California). Also contained in rooibos tea (quercetin, quercitrin) and lapacho tea (lapachol). Propolis (putty resin from bees) is particularly rich in bioflavonoids. Contains antibacterial, antiviral, fungicidal and germicidal components), green tea, red wine, citrus fruits and berries (black chokeberry), and the peel and seeds of fruit in general. The tannin in green tea is twenty times more effective than vitamin E. - The flavonoids in the leaves absorb light of a certain wavelength for photosynthesis and at the same time prevent ultraviolet light from damaging the cell nucleus. Yellow pigments ensure the longevity of the flowers. Others protect against fungal attack, e.g. if the flowers have been damaged by hail. Increased levels of pigments in the pistil then ensure improved immune defense and thus successful pollination. Together with dietary fiber, bio-flavonoids in rye bread are effective against cancer (colon, prostate). According to Prof. Lochs of the Charité, Berlin, flavonoids can restore the function of the intestine as a partition between intestinal contents and blood and effectively prevent the penetration of harmful substances. Bleeding, blood clotting, allergies and inflammation are another area of action of bioflavonoids (yellow, red and blue plant pigments).

The flavonoid quercetin in onions acts as an antihistamine, used for grass allergies. Flavonoids act synergistically with other secondary plant substances or vitamins, e.g. with vitamin E. The effect of vitamin C in citrus fruits is enhanced 50-fold by flavonoids, which are present in the white parts of the peel. In many cases, this also has a cancer-protective effect. Green tea, grape juice and red wine (vitamin P = rutin keeps the capillaries open) contain a considerable amount of flavonoids (catechin, epicatechin, quercetin, resveratrol in red wine), and hops to a lesser extent. In addition to enzymes and minerals, the numerous flavonoids in honey also provide tumor protection and age prevention. The preventive effect against breast, colon and skin cancer has been proven. Excessive inflammatory processes are inhibited and thus also rheumatic or allergic diseases. Kämpferol and quercetin reduce the secretion of histamine, which is involved in inflammatory processes. Together with carotenoids or other secondary plant substances, they strengthen the immune system and even heal damaged cells. They protect LDL from oxidation. They are regarded as radical scavengers° (Lancet 1998/352;207), so they are also effective against arteriosclerosis. They also help to eliminate toxins (catechins). Particularly important is the property of flavonoids to support the apoptosis of cancer cells, the programmed self-death. Flavonoids are the main active ingredients in milk thistle. Flavonoids from the cranberry strengthen the bladder wall and protect against infections. All flavonoids can be effective in aqueous and fatty environments. - Tannins and bitter substances repel snails. Flavonoids are also contained in various types of lettuce. Daily requirement at least about 500 mg. According to the Federal Research Institute for Nutritional Physiology in Karlsruhe, Germany, certain findings suggest that some flavonoids can partially reverse the damage to genetic material caused by cancer. Finnish researchers have found that frequent consumption of apples and onions significantly reduces the risk of heart disease. It is probably also the flavonoids in apples that reduce allergic symptoms by suppressing histamine. Mangoes contain many flavonoids, as do pears, chicory, peppers and peaches. The more sunshine the fruit has received, the higher the content. Conversely, plants that are preferably grown under glass, fleece or foil have correspondingly lower values.

According to "Eulenspiegel", an organ of the European Institute of Food and Nutritional Sciences, the lower prostate cancer mortality rate of the Japanese is attributed to the high number of isoflavonoids in their blood. In one study, it was 110 times higher than that of Finns. The high number is attributed to the consumption of plant estrogens in soybeans, which are almost exclusively found in this plant. In cell cultures, they inhibited cancer cells. A study by the American Society for Clinical Nutrition concludes that the phytoestrogens in soy probably prevent hormone-dependent cancers in the breast and prostate. The breast cancer rate of Japanese women is only 1/5 of that of European women, which is attributed to the isoflavones in soybeans. The soy-rich diet of Japanese women is also said to be the reason why they have the highest life expectancy in the world. The Japanese consume around 200 mg of isoflavones per day in their diet, while other Asians consume 50 mg per day and Europeans and Americans only 5 mg.

Buckwheat contains rutin and other flavonoids, which are effective against increased capillary permeability or fragility of the arteries. Prevention of arteriosclerosis according to Prof. Schilcher. Horse chestnut blossom extract and grape seed extract are also rich in flavonoids. - They are probably also flavonoids, which neutralize the benzpyrene produced during barbecuing, as well as mustard. Heterocyclic amines, which are also produced when grilling (meat), are neutralized by adding peppermint, sage and oregano (Udo Pollmer, food chemist). Catechins are also contained in chocolate. An isoflavonoid that is only found in barley juice, together with vitamin E, protects against radiation damage caused by sunlight and X-rays.

Need in sport

Flavonoids are powerful antioxidants. There are thousands of such products in the food supplement industry. It would be pointless to list them all here. Here are a few important flavonoids in bodybuilding: Methoxyisoflavones, Ipriflavones, Quercetin, Chrysin, Grape Seed, Enzogenol, Milk Thistle(Silymarin), Green Tea, Cranberries(Ktanich berries), Alfalfa and many more.

How much should be taken?

The dosages vary. It is best to follow the instructions of the respective product.