What Foods are High in Diosmin? A Guide to Natural Sources

According to a study in the Journal of Agricultural and Food Chemistry, the highest levels of diosmin are found in the immature fruit and peel of certain citrus varieties, not the edible pulp. This reveals which foods are high in diosmin and provides context on why obtaining therapeutic amounts can be challenging through diet alone.

Quick Summary

This guide covers the best natural food sources of diosmin, with a focus on citrus fruit peels. It explains why getting sufficient amounts from diet can be challenging and details the role of related compounds like hesperidin.

Key Points

• Citrus Peels are Key: The highest concentrations of diosmin are found in the peels and white pith of citrus fruits, not the edible pulp.

• Bioavailability Issues: Diosmin from natural food sources has poor water solubility, limiting its absorption by the body compared to micronized supplements.

• Hesperidin is a Precursor: Diosmin is often commercially synthesized from hesperidin, another flavonoid that is more abundant in citrus peels.

• Limited Food Sources: Therapeutic doses of diosmin are difficult to achieve through diet alone due to the low concentration and location within the fruit.

• Supplements are Standard: For treating conditions like chronic venous insufficiency, supplements containing micronized diosmin are the standard method for a reliable dose.

• Alternative Flavonoid Sources: Other foods, like buckwheat, contain the flavonoid rutin, which can act as a precursor but should not be confused with high diosmin content.

• Immature Fruit Levels: Immature citrus fruits possess a higher diosmin content than their mature counterparts, though still concentrated in the peel.

Understanding Diosmin and Its Benefits

Diosmin is a plant-based flavonoid, or bioflavonoid, known for its antioxidant and anti-inflammatory properties. It is most recognized for its venotonic effects, which means it helps improve the tone of veins and supports healthy blood circulation. Diosmin is widely used in Europe as a therapeutic agent to treat conditions like hemorrhoids, varicose veins, and chronic venous insufficiency.

While its medicinal applications often involve supplements, many are curious about the natural dietary sources of this beneficial compound. The search results show a clear consensus: citrus fruits are the primary source, but the highest concentrations are not in the parts typically eaten.

The True Dietary Sources of Diosmin

Citrus Fruits: The Primary Natural Provider

The most abundant natural source of diosmin is the citrus genus (Citrus). While oranges, lemons, grapefruit, and tangerines contain diosmin, the flavonoid is not distributed evenly throughout the fruit.

• The Peel and Pith: The pericarp (peel) and the spongy white pith beneath it contain the most significant amounts of diosmin. Most people discard these parts, which means the diosmin is lost. For example, specific varieties like Seville bitter orange and kumquat have been noted for their relatively high diosmin content in the peel.
• Immature Fruits: Research indicates that diosmin levels are highest in the early stages of fruit development. As the fruit matures, the concentration of diosmin decreases, especially in the edible flesh.

Other Related Sources

While the concentration of diosmin is highest in citrus peels, other plants contain related flavonoids, and some contain small amounts of diosmin. Notably, diosmin was first isolated from the figwort plant (Scrophularia nodosa). However, citrus fruits remain the most commercially viable and researched source.

Hesperidin: A Key Precursor

It is important to note that diosmin is often commercially derived from another citrus flavonoid, hesperidin. Hesperidin is more abundant in citrus fruits, especially orange rinds, than diosmin itself. For supplements, hesperidin is extracted and then converted to diosmin. This process underscores why obtaining high doses from whole foods is impractical.

The Low Bioavailability of Food-Based Diosmin

One of the main challenges with obtaining diosmin from food is its low bioavailability. Diosmin in its natural, food-based form has poor water solubility, which means the body does not absorb it efficiently from the digestive tract. This is why pharmaceutical and nutraceutical products use a special micronized purified flavonoid fraction (MPFF) form, which significantly increases absorption.

Comparison: Food Sources vs. Supplements

Feature	Dietary Food Sources	Supplemental Diosmin (MPFF)
Concentration	Variable and generally low in edible parts; highest in peels/pith.	Standardized, high concentration per dose.
Form	Non-micronized.	Micronized (finely ground) for enhanced absorption.
Bioavailability	Low absorption due to poor water solubility.	Significantly improved absorption and bioavailability.
Therapeutic Dose	Difficult and unreliable to achieve.	Easy to achieve consistent, therapeutic doses.
Convenience	Requires consuming uncommon parts of fruit (peels).	Convenient tablet or capsule form.

Practical Ways to Incorporate Flavonoid-Rich Citrus Peels

For those interested in boosting their intake of citrus flavonoids through diet, here are a few methods:

• Citrus Zest: Finely grate the zest of organic oranges or lemons and add it to salads, marinades, or baked goods.
• Marmalade and Candied Peel: These products incorporate the entire rind, though the processing may affect flavonoid content.
• Citrus Peel Infusions: Dry organic citrus peels and add them to hot water to make a flavorful tea.

Conclusion

For individuals seeking to increase their diosmin intake, particularly for therapeutic purposes, relying solely on food sources is not the most effective strategy. While certain citrus fruits, especially the often-discarded peels, contain the highest natural concentrations of this flavonoid, the overall content is low and its bioavailability is poor. A balanced diet rich in a variety of fruits and vegetables will provide a broad spectrum of beneficial flavonoids. However, to achieve therapeutic doses for managing conditions like venous health issues, supplements utilizing the more bioavailable micronized purified flavonoid fraction (MPFF) are the recommended path. Always consult a healthcare professional before starting any new supplement regimen. For further reading on diosmin and hesperidin, an authoritative resource can be found on Healthline's page dedicated to the topic.

What Foods are High in Diosmin?

• Primary Source: Citrus fruits, particularly the peels and white pith, of varieties like oranges and lemons.
• Immature Fruits: Immature citrus fruits contain higher concentrations during their early growth stages.
• Buckwheat: This grain is a source of rutin, a flavonoid from which diosmin can be synthesized.
• Parsley: Contains various flavonoids, though diosmin concentration may be low.
• Figwort Plant: The plant from which diosmin was first isolated, though not a common dietary source.

What Foods Are High in Diosmin?

Food Type	Specific Source	Relative Diosmin Content
Citrus Fruits	Peels and Pith	Highest concentration of natural dietary diosmin, but still low bioavailability.
Immature Citrus	Whole immature fruit (e.g., Meyer lemon)	Levels are highest early in development.
Buckwheat	Whole grain and tea	Contains Rutin, a precursor to diosmin.
Parsley	Leaves	Contains various flavonoids, though specific diosmin content is low.
Figwort Plant	Leaves and stems	Historically significant as the isolation source, not a food source.

Conclusion

To conclude, while natural food sources of diosmin exist, primarily in the peels and pith of citrus fruits, they are not a reliable or concentrated way to obtain this flavonoid. For specific health concerns like venous disorders, supplementation with a micronized form is generally necessary to achieve therapeutic effects due to enhanced absorption. A diverse diet rich in fruits, vegetables, and whole grains remains crucial for overall health, providing a variety of other beneficial flavonoids.

Authoritative Link

For more detailed information on diosmin, including its benefits and common usage, visit Healthline's comprehensive guide: Diosmin: Benefits, Dosage, Side Effects, and More.

Frequently Asked Questions

Are citrus fruits a good source of diosmin?

Citrus fruits are the primary natural source of diosmin, but the highest concentrations are in the peel and pith, which are usually discarded. The edible pulp and juice contain very low, often negligible, amounts.

Can I get enough diosmin from my diet for therapeutic benefits?

No, it is challenging to obtain therapeutic levels of diosmin from diet alone due to its low concentration in edible parts and poor bioavailability. For conditions like venous insufficiency, supplemental diosmin (MPFF) is typically used.

What is the difference between diosmin and hesperidin?

Diosmin and hesperidin are both citrus flavonoids. Hesperidin is generally more abundant in citrus peels and is often used as a precursor to synthesize diosmin for commercial supplements.

Is diosmin found in foods other than citrus?

Diosmin was originally isolated from the figwort plant and is present in some other plant sources, but its most recognized dietary source is citrus. Other plants, like buckwheat, contain related flavonoids such as rutin.

Why are diosmin supplements more effective than food sources?

Diosmin supplements, particularly the micronized purified flavonoid fraction (MPFF), are more effective because the smaller particle size significantly increases absorption and bioavailability, overcoming the poor solubility of food-based diosmin.

What are some ways to eat citrus peels to get more flavonoids?

You can finely grate organic citrus zest into meals, use it in marinades, or make marmalades. Drying organic peels for tea infusions is another way to incorporate the flavonoid-rich rind into your diet.

Does diosmin have any side effects?

Diosmin is generally considered safe, especially when consumed from food. However, high doses from supplements can cause mild side effects in some people, including stomach upset, diarrhea, and headaches.

Do all citrus fruits contain diosmin?

Most citrus varieties contain diosmin, but the concentration can vary significantly based on the species, specific cultivar, and the maturity of the fruit. Immature fruits and specific varieties like kumquat may have higher levels.