What Foods and Drinks Contain Flavonoids?

December 26, 2025 •

3 min read

Research shows that more than 6,000 unique flavonoid compounds exist within the plant kingdom, offering significant health benefits, from antioxidant properties to potential anti-cancer effects. A wide variety of foods and drinks contain flavonoids, which are often responsible for the vibrant colors in fruits and vegetables.

Quick Summary

Flavonoids are antioxidant-rich plant compounds found in many fruits, vegetables, teas, and cocoa products. These phytonutrients offer a range of health benefits, including anti-inflammatory and cardiovascular support.

Key Points

Antioxidant Power: Flavonoids are powerful antioxidants that combat oxidative stress and cellular damage in the body.
Variety is Key: Consuming a wide range of colorful fruits, vegetables, and plant-based foods ensures you get different types of flavonoids.
Top Food Sources: Excellent sources include berries, citrus fruits, onions, kale, and legumes like soybeans.
Best Drink Choices: Teas (green and black), red wine, and cocoa products are among the best beverage sources of flavonoids.
Metabolism Varies: The bioavailability and metabolism of flavonoids can differ significantly depending on the specific subclass and food source.
Herbs Pack a Punch: Herbs like parsley and oregano are surprisingly concentrated sources of certain flavonoids, including flavones.

What Are Flavonoids?

Flavonoids are a diverse group of plant-based compounds, or phytonutrients, found in almost all fruits, vegetables, and plant-derived products. They are a subgroup of polyphenols and are known for their potent antioxidant and anti-inflammatory properties. Flavonoids play a crucial role in plant biology, contributing to flower pigmentation, acting as UV filters, and defending against pathogens. When consumed, these compounds are metabolized by the body, offering various health benefits, such as supporting heart and brain health and helping to reduce the risk of certain chronic diseases.

There are six main subclasses of flavonoids, and the specific type you consume depends on your dietary choices. Eating a wide spectrum of colorful plant-based foods is the best strategy to obtain a diverse mix of these beneficial compounds.

Subclasses of Flavonoids and Their Food Sources

Anthocyanins

These flavonoids are responsible for the red, purple, and blue pigments in many plants. High intake of anthocyanins is associated with potential cardiovascular and brain health benefits.

Berries: Blueberries, blackberries, raspberries, strawberries, and cranberries.
Grapes and Wine: Red and purple grapes, as well as red wine, are rich sources.
Other Fruits and Vegetables: Cherries, black plums, and red cabbage.

Flavan-3-ols (or Catechins)

This subclass includes catechins and their derivatives, known for their strong antioxidant properties.

Tea: Green, black, and white tea are excellent sources.
Cocoa Products: Dark chocolate and cocoa are rich in flavanols.
Apples: Especially the skin of red apples.
Other Sources: Grapes, blueberries, and pears.

Flavonols

Commonly found in vegetables, this group includes quercetin, kaempferol, and myricetin.

Onions: Red onions are particularly high in quercetin.
Leafy Greens: Kale, spinach, and lettuce contain significant amounts.
Broccoli: A good source of kaempferol.
Other Sources: Tomatoes, berries, and tea.

Flavones

These are found in herbs and certain vegetables, known for their anti-inflammatory effects.

Parsley: Considered one of the best sources of apigenin.
Celery: Provides both apigenin and luteolin.
Herbs: Oregano, thyme, and chamomile contain flavones.
Peppers: Hot peppers and green peppers.

Flavanones

High in antioxidant power, these are concentrated in citrus fruits.

Oranges: A major source of hesperetin and naringenin.
Grapefruit: Rich in naringenin.
Lemons and Limes: Also excellent sources.

Isoflavones

Known for their phytoestrogenic activity, isoflavones are predominantly found in legumes.

Soybeans and Soy Products: Tofu, tempeh, edamame, and other soy-based foods.
Other Legumes: Some beans and lentils also contain these compounds.

Flavonoid Subclasses at a Glance


Flavonoid Subclass	Key Compounds	Primary Food and Drink Sources
Anthocyanins	Cyanidin, Malvidin	Blueberries, blackberries, red grapes, red wine, cherries, red cabbage
Flavan-3-ols (Catechins)	Catechins, Epicatechins	Green tea, black tea, dark chocolate, cocoa, apples, pears
Flavonols	Quercetin, Kaempferol	Onions, kale, broccoli, spinach, tomatoes, tea
Flavones	Apigenin, Luteolin	Parsley, celery, oregano, thyme, mint
Flavanones	Hesperidin, Naringenin	Oranges, lemons, limes, grapefruit
Isoflavones	Genistein, Daidzein	Soybeans, tofu, tempeh, legumes

Easy Ways to Boost Your Flavonoid Intake

Incorporating more flavonoid-rich foods and drinks into your diet can be simple and delicious. Here are a few practical tips:

Start Your Day with Berries: Add a handful of blueberries or strawberries to your oatmeal, yogurt, or smoothie. Blueberries are especially powerful, as they contain all six types of flavonoids.
Drink More Tea: Swap one of your daily beverages for a cup of green or black tea. Both are excellent sources of flavan-3-ols.
Use More Herbs: Sprinkle fresh parsley or oregano on your salads, soups, and roasted vegetables. Dried herbs are even more concentrated in certain flavonoids.
Enjoy Dark Chocolate: Choose dark chocolate with a high cocoa content for a tasty treat that provides flavan-3-ols.
Diversify Your Vegetables: Include a variety of colorful vegetables in your meals, such as red cabbage in a slaw or roasted broccoli with dinner.
Squeeze in Citrus: Add fresh lemon or orange juice to your water to increase your flavanone intake.

Conclusion

Flavonoids are a powerful and diverse family of phytonutrients, offering substantial antioxidant and anti-inflammatory benefits to human health. Found in a vast array of fruits, vegetables, herbs, and beverages, these compounds are essential for fighting oxidative stress and supporting long-term well-being. A varied, plant-rich diet is the best way to ensure you're consuming a full spectrum of these beneficial compounds. By making simple dietary changes, like incorporating more berries, drinking more tea, and using fresh herbs, you can significantly increase your flavonoid intake and reap the rewards for your health. For more detailed information on flavonoids and their therapeutic potential, you can refer to authoritative sources National Center for Biotechnology Information (NCBI) on Flavonoids.

Frequently Asked Questions

The primary function of flavonoids in the human body is to act as antioxidants, neutralizing harmful free radicals that cause oxidative stress and cellular damage. They also possess anti-inflammatory and anti-carcinogenic properties.

No, while all teas contain flavonoids, the amount and type vary. Green tea contains more catechins, while black tea has higher levels of theaflavins and thearubigins, which are created during the oxidation process.

Juicing can remove a lot of the beneficial fiber, but the flavonoids from the fruit and vegetable pulp can still be extracted into the juice. Drinking the juice is still a way to get flavonoids, but consuming the whole fruit or vegetable is generally recommended for maximum nutritional benefit.

Easy ways to boost your flavonoid intake include adding berries to your breakfast, incorporating more leafy greens and citrus fruits into your diet, and drinking green or black tea regularly. Using herbs like parsley and oregano in your cooking also helps.

While supplements are available, most experts recommend getting flavonoids from food sources. This ensures you receive a wide spectrum of compounds and other nutrients, rather than an isolated dose. A balanced diet is always the best approach.

Foods rich in flavanols and anthocyanins are particularly noted for their cardiovascular benefits. These include berries, grapes, red wine, and cocoa products. A 2021 study found an association between lower blood pressure and higher intake of flavonoid-rich foods like apples, berries, and pears.

Many vegetables are rich in flavonoids, including onions (high in quercetin), kale, broccoli, spinach, and parsley (high in apigenin). Red cabbage and celery are also excellent sources.