If you are interested in topics such as health and nutrition, you have probably come across the term “bioflavonoids” more than once. These secondary plant compounds are gaining increasing support—both in society and in science. And for good reason: bioflavonoids are known to have numerous beneficial properties that can support our health. In this article, we will introduce you to the valuable properties of bioflavonoids and explain how they can benefit our health.
Table of Contents
What are bioflavonoids?
Bioflavonoids are secondary plant compounds found in many fruits and vegetables, legumes, herbs, cocoa, and tea. Green tea, in particular, is rich in flavonoids. Secondary plant compounds are very useful in nature because they act as natural insecticides for plants, making them unpalatable to insects, fungi, and other pests. Furthermore, secondary plant compounds provide plants with the UV protection they need to protect them from harmful radiation. Another benefit: secondary plant compounds can attract bees, butterflies, and other pollinators in the form of fragrances.
Bioflavonoids can be divided into 6 subgroups:
- Flavanes
- Flavanones
- Flavones
- Flavonols
- Isoflavones
- Anthocyanins
These groups can, in turn, have their own subgroups. In naturopathy, bioflavonoids are known to be a real asset to our health. They have antioxidant, anti-inflammatory, and neuroprotective properties, among others, and can support the immune system, cardiovascular system, vein and skin health, brain, and metabolism.
Dr. Nicola Bondonno, lead researcher at the ECU School of Medical and Health Sciences, explained: “Flavonoids have anti-inflammatory properties and improve blood vessel function, which may explain why they are associated with a lower risk of death from heart disease and cancer.” She also added that it is important to consume many different flavonoid compounds found in a variety of plant-based foods and beverages. “This can easily be achieved through diet: a cup of tea, an apple, an orange, 100 g of blueberries, and 100 g of broccoli would provide a wide range of flavonoid compounds and over 500 mg of total flavonoids.” 1
Bioflavonoids and their sources
Many foods we consume daily contain bioflavonoids—often without us realizing 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
Bioflavonoid supplements in the form of capsules or powder are 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 daily requirements.
Supplements are also a good option for supporting overall well-being alongside a balanced diet and can be an ideal solution for people who turn to healthier foods due to their busy lifestyles. Since bioflavonoids are found in many colorful fruits and vegetables, smoothies and bowls offer a good opportunity to consume a high amount of important nutrients. The cosmetics industry has long recognized the antioxidant, anti-inflammatory, and skin-care properties of bioflavonoids and therefore enriches creams, serums, lotions, and other products with them.
Citrus bioflavonoids and their benefits
As you can probably tell from the name, citrus bioflavonoids are a subgroup of flavonoids found in citrus fruits such as oranges, lemons, grapefruits, mandarins, etc. Most bioflavonoids are found in the peel and rinds of citrus fruits. Citrus bioflavonoids are responsible for the tart taste and aroma of citrus fruits. The best-known citrus bioflavonoids include hesperidin and diosmin. Both citrus bioflavonoids are frequently combined in dietary supplements and are known for their effects on blood circulation and their antioxidant properties. Diosmin, in particular, is said to promote vein health and is often recommended for varicose veins, spider veins, and swollen legs.
Natural synergy between bioflavonoids and vitamin C
In many vegetables and fruits, bioflavonoids and vitamin C occur together—as they do in citrus fruits. This combination is a synergy provided by nature, as bioflavonoids are known to improve the absorption and effectiveness of vitamin C. Together, they are considered particularly helpful because they support each other in their antioxidant and health-promoting functions.
Dosage and side effects of citrus bioflavonoids
In general, citrus bioflavonoids are well tolerated and cause no side effects. However, if you have a citrus allergy, known kidney disease, or are taking blood-thinning medication, you should consult a doctor before taking them. Pregnant or breastfeeding women are advised to take citrus bioflavonoids only after consultation with and under the supervision of a doctor.
Positive properties of citrus bioflavonoids for humans
Citrus bioflavonoids are increasingly coming to the forefront of scientific research: numerous studies have aimed to explore and substantiate the potential health-promoting properties of citrus bioflavonoids. Here is an overview of some study findings:
Citrus bioflavonoids and the immune system
Hesperidin, hesperetin, naringenin, naringin, and narirutin are flavonoids found in citrus fruits. All of them have anti-inflammatory properties. Numerous studies report that hesperidin can reduce inflammatory markers. In this context, it is believed that drinking orange juice after a meal high in fat and carbohydrates can reduce the inflammatory response triggered by the meal. A meta-analysis even confirmed that daily orange juice consumption can actually reduce inflammatory markers in the body. 2 These scientific findings suggest that citrus bioflavonoids may indeed help combat oxidative stress and inflammation in the body.
Citrus bioflavonoids and vein health
A 2021 study examined the effectiveness of diosmin in patients with chronic venous disease. The aim was to relieve symptoms and improve quality of life. As part of the study, patients took either diosmin or a placebo daily. It was found that the diosmin group showed 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 shows that diosmin treatment can support vein health.
Citrus bioflavonoids and the cardiovascular system
A study published in 2021 examined a dietary supplement containing a mixture of grapefruit, bitter orange, and olive extracts. The aim of the studies was to determine whether this supplement could reduce the risk of cardiovascular disease in healthy people. The participants were divided into two groups, with one group receiving the supplement and the other a placebo. It was found that the supplement group showed 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 extracts has anti-inflammatory effects and can have positive effects on the cardiovascular system. 4
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Citrus bioflavonoids and skin health
To evaluate the effect of citrus bioflavonoids on skin health, a study was conducted that aimed to administer a citrus bioflavonoid mixture to patients with senile purpura to improve the appearance of their skin. Senile purpura are skin changes (bruising) that occur frequently in older people without external injury. To better assess the effectiveness of the study, the participants were divided into two groups. One group received the citrus bioflavonoid mixture, while the other received a placebo. The study found that taking a citrus bioflavonoid mixture for 6 weeks significantly reduced the number of new purpura lesions. The treated group saw a 50% reduction in lesions compared to the baseline. Patients also reported a visible improvement in the appearance of their skin. 5
Conclusion
Flavonoids are colorful, delicious, and known for their promising properties, which offer a lot for our physical and mental well-being. We would like to encourage you to incorporate flavonoids into your diet in the future. Above all, a balanced and varied diet can help us feel fit and healthy. Supplements also offer an ideal way to thoughtfully support your diet and provide 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.
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