If you're interested in topics like health and nutrition, you've probably often come across the term "bioflavonoids." These secondary plant compounds are gaining increasing popularity - both in society and in science. And for good reason: bioflavonoids are known to have numerous positive properties that can support our health. In this article, we will introduce you to the valuable properties of bioflavonoids and explain how they are beneficial for our health.
Table of Contents
What are Bioflavonoids?
Bioflavonoids are secondary plant compounds found in many fruits and vegetables, legumes, as well as in herbs, cocoa, and tea. Green tea, in particular, is rich in flavonoids. Secondary plant compounds are very useful in nature, as they serve as natural insecticides for plants, making them unpalatable to insects, fungi, and the like. Furthermore, these secondary plant compounds provide plants with the necessary UV protection to shield them from harmful radiation. Another advantage: secondary plant compounds can attract bees, butterflies, and other pollinators in the form of fragrances.
Bioflavonoids can be divided into 6 subgroups:
- Flavans
- Flavanones
- Flavones
- Flavonols
- Isoflavones
- Anthocyanins
These groups can, in turn, have their own subgroups. In naturopathy, bioflavonoids are known to be a true asset to our health. Among other things, they possess antioxidant, anti-inflammatory, and neuroprotective properties and can support the immune system, cardiovascular system, venous and skin health, the brain, and metabolism.
Dr. Nicola Bondonno, the lead researcher at ECU's School of Medical and Health Sciences, explained: "Flavonoids have anti-inflammatory properties and improve blood vessel function, which could explain why they are associated with a lower risk of death from heart disease and cancer." She also added that it's important to consume many different flavonoid compounds found in a variety of plant-based foods and beverages. "This is easily achieved through diet: a cup of tea, an apple, an orange, 100g blueberries, and 100g broccoli would provide a wide range of flavonoid compounds and over 500mg of total flavonoids." 1
Bioflavonoids and Occurrence
Many foods we consume daily contain bioflavonoids – often without us being aware of it. You can find these valuable secondary plant compounds in the following foods:
- Berries (blueberries, raspberries, strawberries)
- Citrus fruits (oranges, lemons, grapefruits)
- Apples
- Grapes
- Onions
- Spinach
- Bell peppers
- Broccoli
- Kale
- Cocoa
- Green and black tea
- Beans
- Lentils
- Herbs
- Spices
The supplementation of bioflavonoids in the form of capsules or powder is particularly popular. These are strictly controlled during production and generally have high bioavailability. The advantage of supplementation is that the dosage can be precisely adjusted to meet the daily intake.
Additionally, supplements are a good option to support well-being alongside a balanced diet and can be an optimal solution for people who rely on healthier foods due to their stressful everyday lives. Since bioflavonoids are found in many colorful fruits and vegetables, smoothies and bowls offer a great opportunity to absorb a high amount of important nutrients. The cosmetics industry has also long recognized the antioxidant, anti-inflammatory, and skin-caring properties of bioflavonoids and therefore enriches creams, serums, lotions, etc., with them.
Citrus Bioflavonoids and their Benefits
As you can certainly deduce from the name, citrus bioflavonoids are a subgroup of flavonoids found in citrus fruits such as oranges, lemons, grapefruits, tangerines, etc. The majority of bioflavonoids are found in the peel and membranes of citrus fruits. Citrus bioflavonoids are responsible for the sour taste and smell of citrus fruits. The most well-known citrus bioflavonoids include hesperidin and diosmin. Both citrus bioflavonoids are often combined in dietary supplements and are known for their effects on blood circulation and their antioxidant properties. Diosmin, in particular, is said to promote venous health and is often recommended for varicose veins, spider veins, and swollen legs.
Natural Synergy between Bioflavonoids and Vitamin C
In many fruits and vegetables, bioflavonoids and vitamin C occur together - including in citrus fruits. This combination is a naturally given synergy, as bioflavonoids are known to enhance the absorption and effect of vitamin C. Together, they are considered particularly helpful, as they mutually support each other in their antioxidant and health-promoting functions.
Dosage and Side Effects of Citrus Bioflavonoids
Under normal circumstances, the intake of citrus bioflavonoids is well tolerated and without side effects. However, if there is an allergy to citrus fruits, known kidney diseases, or if blood-thinning medications are being taken, a doctor should be consulted urgently before taking them. Pregnant and breastfeeding women are advised to take citrus bioflavonoids only after consultation and under the observation of a doctor.
Positive Properties of Citrus Bioflavonoids for Humans
Citrus bioflavonoids are increasingly coming into focus in science: numerous research studies have aimed to investigate and prove the potential health-promoting properties of citrus bioflavonoids. Here you will find an insight into some study results:
Citrus Bioflavonoids and Immune System
Hesperidin, hesperetin, naringenin, naringin, and narirutin are flavonoids found in citrus fruits. They all have anti-inflammatory properties. Numerous studies report that hesperidin can lead to a reduction in inflammation markers. In this context, it is believed that consuming orange juice after a meal high in fat and carbohydrates can dampen the inflammatory response triggered by that meal. A meta-analysis even confirmed that daily consumption of orange juice can indeed reduce inflammation markers in the body. 2 These scientific findings suggest that citrus bioflavonoids can certainly help combat oxidative stress and inflammation in the body.
Citrus Bioflavonoids and Venous Health
A 2021 study investigated the effectiveness of diosmin in patients with chronic venous disease. The aim was to alleviate symptoms and improve quality of life. In this study, patients daily took either diosmin or a placebo. It was shown that the diosmin group experienced a significant reduction in leg edema after just 4 weeks, and pain decreased after 8 weeks. No side effects of this treatment were observed. 3 This study demonstrates that treatment with diosmin can support venous health.
Citrus Bioflavonoids and Cardiovascular System
A study published in 2021 investigated a dietary supplement containing a mixture of grapefruit, bitter orange, and olive extract. The aim of the investigations was to find out whether this supplement could reduce the risk of cardiovascular diseases in healthy people. The subjects were divided into two groups, with one group receiving the supplement and the other a placebo. It was found that in the supplement group there were significant improvements in blood pressure, total cholesterol, and inflammatory markers. This supplement could also be taken without side effects. It can therefore be assumed that the combination of grapefruit, bitter orange, and olive extract has anti-inflammatory effects and can have positive effects on the cardiovascular system. 4
Advertisement
Order Citrus Bioflavonoids now!
Citrus Bioflavonoids and Skin Health
To evaluate the effect of citrus bioflavonoids on skin health, a study was conducted aimed at administering a citrus bioflavonoid mixture to patients with senile purpura to achieve an improvement in skin appearance. Senile purpura are skin changes (bruises) that often occur in elderly people without external influence. To better assess the effectiveness of the study, the subjects were divided into two groups. One group received the citrus bioflavonoid mixture, while the other group received a placebo. The study found that the 6-week intake of a citrus bioflavonoid mixture significantly minimized the number of new purpura lesions. The treated group experienced a 50% lower number of lesions compared to baseline. Patients also reported a visible improvement in their skin appearance. 5
Conclusion
Flavonoids are colorful, delicious, and known for their promising properties that offer much for our physical and mental well-being. We want to motivate you to integrate flavonoids into your diet in the future. Because above all, a balanced and varied diet can help us feel fit and healthy. Supplements also offer an optimal way to consciously support your diet and supply targeted nutrients.
Sources:
1. Science Daily. (2019, August 13). Flavonoid intake linked to lower mortality rates in Danish study. Science Daily. https://www.sciencedaily.com/releases/2019/08/190813080204.htm
2. Miles EA, Calder PC. Effects of Citrus Fruit Juices and Their Bioactive Components on Inflammation and Immunity: A Narrative Review. Front Immunol. 2021 Jun 24;12:712608. doi: 10.3389/fimmu.2021.712608. PMID: 34249019; PMCID: PMC8264544.
3. Sánchez Macarro M, Martínez Rodríguez JP, Bernal Morell E, Pérez-Piñero S, Victoria-Montesinos D, García-Muñoz AM, Cánovas García F, Castillo Sánchez J, López-Román FJ. Effect of a Combination of Citrus Flavones and Flavanones and Olive Polyphenols for the Reduction of Cardiovascular Disease Risk: An Exploratory Randomized, Double-Blind, Placebo-Controlled Study in Healthy Subjects. Nutrients. 2020 May 19;12(5):1475. doi: 10.3390/nu12051475. PMID: 32438719; PMCID: PMC7284884.
4. Sánchez Macarro M, Martínez Rodríguez JP, Bernal Morell E, Pérez-Piñero S, Victoria-Montesinos D, García-Muñoz AM, Cánovas García F, Castillo Sánchez J, López-Román FJ. Effect of a Combination of Citrus Flavones and Flavanones and Olive Polyphenols for the Reduction of Cardiovascular Disease Risk: An Exploratory Randomized, Double-Blind, Placebo-Controlled Study in Healthy Subjects. Nutrients. 2020 May 19;12(5):1475. doi: 10.3390/nu12051475. PMID: 32438719; PMCID: PMC7284884.
5. Berlin JM, Eisenberg DP, Berlin MB, Sarro RA, Leeman DR, Fein H. A randomized, placebo-controlled, double-blind study to evaluate the efficacy of a citrus bioflavanoid blend in the treatment of senile purpura. J Drugs Dermatol. 2011 Jul;10(7):718-22. PMID: 21720653.
DE-ÖKO-006
