What do blueberries, spinach and dark chocolate have in common All of them are rich in flavonoids - chemical compounds found in plants that give them their color and healing properties.. Research shows that flavonoids provide a wide range of health benefits, from fighting cancer and reducing the risk of heart disease to preserving brain function.. They are even used to fight wrinkles.. This is reported by the Daily MedNews portal..

“The main reason flavonoids are good for us is because they are anti-inflammatory and antioxidant,” says Christina Petersen, assistant professor of nutrition at Texas Tech University in Lubbock..

Antioxidants help fight inflammation and aging. Flavonoids also have properties that may help prevent blood clots. And a study published last year in the American Heart Association's journal Hypertension suggests that flavonoids found in foods such as berries, red wine, apples and pears may affect gut bacteria in a way that lowers blood pressure.. Because of this, flavonoids play a central role in Mediterranean, DASH and MIND diets, which are the most recommended by heart and brain health experts.. While there are some differences, all three place a strong emphasis on flavonoid-rich fruits, vegetables, nuts, and beans..

But most people in the world don't get enough flavonoids, mainly because they don't eat the recommended daily allowance of fruits and vegetables.. The federal dietary guidelines recommend that adults eat 1.5-2 cups of fruit each day and 3-4 cups of vegetables.. But only 1 in 10 American adults eat that many vegetables and only 1 in 8 eat enough fruit, according to the Centers for Disease Control and Prevention..

The good news is that flavonoids are found in such a wide variety of fruits, vegetables, and other foods that it's easy to include them in your diet.. They are found in berries of all kinds, cherries, apples, grapes, leeks and leafy green vegetables such as spinach, romaine lettuce and kale, garlic and onions, and soybeans..

Eating Fresh Whole Foods Is The Best Way To Get The Flavonoids You Need, Expert Says. But that's not the only way. If fresh fruit is not available, frozen berry mixes are a good alternative.. Quick-frozen fruits and vegetables retain a high level of nutrients, are easy to store and can add variety to a dish even in the off-season..

You can also drink flavonoids.

Drinks such as red wine and tea, especially black or green tea, are good sources.. Fruits and vegetables can also be squeezed into juices or smoothies.. And, of course, dark chocolate is a sweet way to add flavonoids to your day..

For those already on the Mediterranean, DASH or MIND diet - or any other high-quality, plant-based diet - don't worry..

“The goal is to eat healthy food,” Petersen said.. “And if we do that, we will consume enough flavonoids.”.

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