The Tamesis
Not only do brightly colored fruits and vegetables make for great-looking photos at the farmers market, they are also an excellent source of flavonoids, chemical structures with powerful antioxidant and anti-inflammatory properties.
“Whenever you include fruits and vegetables in meals and snacks, you’re consuming flavonoids,” says Jasmine Hormati, MS, RD, CDN, founder of Mendinground Nutrition in New York City. “It’s even better if you can eat a variety of fruits and vegetables.” So if you’re looking for some inspiration for your next shopping trip, here are 10 flavonoid-rich foods.
What are flavonoids?
“Flavonoids are naturally occurring chemical structures found in vegetables, fruits, legumes, wine, etc.,” Homati said. She added that there are different subclasses of flavonoids based on their chemical composition and structure, such as flavones, flavonols, isoflavones, flavanols, anthocyanins and catechins.
More broadly, flavonoids are polyphenols that can help reduce oxidative stress and inflammation.
According to a scientific review published in 2020, flavonoids in plants help fight oxidative stress, act as UV filters, give fruits and flowers their color and aroma, and more. For humans, they can provide a variety of health benefits.
What are the benefits of flavonoids?
A 2016 scientific review of flavonoids reported that they possess “antioxidant, anti-inflammatory, antimutagenic, and anticancer properties.” As antioxidants, flavonoids neutralize free radicals (unstable atoms or molecules in the body that can cause oxidative stress). By reducing oxidative stress, flavonoids have been linked to preventing cardiovascular disease and treating Alzheimer’s disease, according to a 2022 scientific review.
Additionally, the flavonoid quercetin has been linked to lowering blood pressure and cholesterol, while other flavonoids have been found to improve the immune system.
10 foods rich in flavonoids
berry
Berries of all kinds are excellent sources of flavonoids. According to the USDA, blackberries, blueberries, cranberries, and cherries (more on that later) contain more than 80 mg of anthocyanins per 100 grams, in addition to other types of flavonoids.
coriander
According to the USDA, decorative parsley contains high levels of the flavonoid apigenin. It’s also a good source of vitamins C, A, and K, which helps with collagen synthesis, the immune system, bone strength, and more.
capers
the magazine drug Capers (a common ingredient in salads, pasta, etc.) are reported to contain up to 180.7 mg of the flavonol quercetin per 100 grams.
red cabbage
According to a 2004 study, red cabbage gets its deep purple color from a type of anthocyanin called anthocyanin, making it a more valuable source of flavonoids than green cabbage. But that’s not the only benefit; the USDA reports that raw red cabbage also contains 53.9 mg of vitamin C per 100 grams.
red onion
A 2025 study reported that red onions “have the highest levels of quercetin, which is found primarily in the outer layer of the onion.” It also states that Tropea red onions, especially those from Calabria, Italy, are “rich in anthocyanins, flavonoids (particularly quercetin) and phenolic compounds with excellent antioxidant properties and potential cardiovascular benefits.”
Tea
A 2019 study reported that both green and black tea are rich in flavonoids, but green tea contains more catechins. Don’t worry, matcha fans, a 2020 study found that matcha is also rich in flavonoids.
cherry
Both sweet and tart cherries are great sources of anthocyanins and catechins. They’re also rich in other antioxidants, including vitamins A, C and E, notes the Cleveland Clinic.
orange
“Citrus fruits like oranges and lemons are rich in flavanones,” says Homati. Flavanones are particularly known for their “free radical scavenging properties,” the 2016 review noted, adding that citrus flavonoids are known not only for their antioxidant and anti-inflammatory effects, but also for lowering cholesterol and blood lipid levels.
