| Bioflavonoids | ||||||||
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- Why bioflavonoids are good for you
- Important bioflavonoids facts
- Groups at risk of bioflavonoids deficiency
- Symptoms of bioflavonoids deficiency
- Bioflavonoids and health
- Bioflavonoids in foods
- Bioflavonoids recommended daily intake (RDI)
- Bioflavonoids works best with
- Overdosage, toxicity and cautions for bioflavonoids
Why bioflavonoids are good for you
Bioflavonoids (also called flavonoids), and are the substances that give fruits and vegetables their bright beautiful orange-yellow colours.
Bioflavonoids are powerful antioxidants.
Bioflavonoids not only help to get rid of the free radicals, they also increase the action of other antioxidant nutrients.
The immune system requires a lot of bioflavonoids to help run it at peak levels.
Bioflavonoids act together with vitamin C to help maintain the thin walls of the capillaries, therefore preventing excessive bleeding or bruising. Bioflavonoids have been linked to having an antibacterial effect, stimulating bile production, promoting circulation and even assisting with fighting allergies, allergic rhinitis (hay fever) and asthma. Bioflavonoids also help with lowering blood cholesterol levels and in the prevention and treatment of cataracts.
The main bioflavonoids are: Citrin, Hesperidin, Rutin and Quercetin.
- Bioflavonoids enhance the action of vitamin C and should be taken together
- Bioflavonoids in fruits and vegetables are not destroyed by cooking
- Lightly cooking vegetables (and fruits) actually helps to make the bioflavonoids in them easier to absorb
- As many of the bioflavonoids are in the skin of fruit and vegetables, they should not be peeled
- Absorption of the bioflavonoids can be a bit slow, but small amounts can be stored in the body
- People suffering from cold sores, should consider taking an initial supplement of 1,000-mg of both Vitamin C and bioflavonoids as well as lysine (the amino acid which reduces the virus that causes cold sores), and then 500 mg of each, three times a day. A daily intake of Vitamin C and bioflavonoids may susceptibility to cold sores lessen
- Bioflavonoids are found in the white material just beneath citrus peel, as well as in peppers, grapes, pine bark, onions, garlic, blue and red berries, green tea as well as buckwheat
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Groups at risk of bioflavonoids deficiency
- Smokers - cigarette smoke breaks down bioflavonoids and Vitamin C quickly and extra is required to combat the damage smoking does to cells (studies show people exposed to passive smoking also need extra bioflavonoids and Vitamin C)
- The elderly – older people may need more bioflavonoids and Vitamin C in general, especially if they take drugs that interfere with bioflavonoid and Vitamin C absorption
- Pregnant or breastfeeding women – much of the nutrients eaten are passed onto the child and extra may be needed each day to top up supplies of bioflavonoids and Vitamin C.
- Allergies and asthma – fighting allergic reactions and asthma attacks use up a lot of the bioflavonoid and Vitamin C reserves, so extra may be required
- Just after surgery – bioflavonoids and Vitamin C helps heal wounds and fights infections
- Diabetes – bioflavonoids and Vitamin C don't get into the cells of diabetics very well, so extra may be required
- Chronic or acute infections/illnesses – the immune system needs plenty of bioflavonoids and Vitamin C when it is in high gear fighting off illness
- Under major stress – when under stress, the body's systems go into overdrive and use up bioflavonoids and Vitamin C extra fast so need to be replenished quickly
- Aspirin, birth control pills, antibiotics and other prescription drugs – these drugs either block bioflavonoids from being absorbed in the body or break it down too quickly
- Alcoholics – absorb less of some of the bioflavonoids and Vitamin C and may also not eat properly too
Talk to a medical professional about bioflavonoid supplements BEFORE taking them.
Symptoms of bioflavonoids deficiency
If the diet contains enough fruit and vegetables, then there should be no deficiency in the bioflavonoids. The symptoms of any type of bioflavonoid deficiency would be:
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- Enhancing the immune system - the immune system helps fight infection. Bioflavonoids enhances the immune system - it helps it fight infection more effectively
- Healing wounds and recovering from surgery - to help initiate faster healing and fight off infections, bioflavonoids level need to be high
- Allergies and asthma - bioflavonoids are a natural
anti-histamine. Bioflavonoids prevent the immune system from making high levels of histamines and also helps the body remove the histamine out of bloodstream faster. Bioflavonoids are even more effective for asthma if some magnesium is also supplemented at the same time - Lowering cholesterol levels - studies show that people with high levels of bioflavonoids and Vitamin C have lower total cholesterol levels.
- Lowering blood pressure - numerous studies show that people with high levels of Vitamin C and bioflavonoids have blood pressure readings that are slightly lower than people with low levels of Vitamin C and bioflavonoids.
Talk to a medical professional about bioflavonoid supplements BEFORE taking them.
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| FOOD | AMOUNT | Bioflavonoids (mcg) |
|---|---|---|
Cranberries |
1 cup | 13.0 |
Cranberry juice |
1 cup | 13.0 |
Tea (not herbal) |
1 cup | 7.2 |
Tomato juice |
1 cup | 7.2 |
Apples |
1 medium | 4.2 |
Applesauce |
1 cup | 4.2 |
Strawberries |
1 cup | 4.2 |
Broccoli |
1 cup | 4.2 |
Onions |
1 cup | 3.0 |
Red wine |
1 glass | 3.0 |
Bioflavonoids recommended daily intake (RDI)
| RDA | 30mg |
|---|---|
| TOLERABLE UPPER LIMIT | 600-3000mg |
| TOXIC LEVELS | essentially non-toxic to humans |
The tolerable upper limits should only be taken for short periods and only under medical supervision.
Overdosage, toxicity and cautions for bioflavonoids
Very high dosages of bioflavonoids may cause diarrhoea.
Bioflavonoids are essentially non-toxic.
references
- Ahlenstiel T, et al. Bioflavonoids attenuate renal proximal tubular cell injury during cold preservation in Euro-Collins and University of Wisconsin solutions. Kidney International 63, 554 - 563 (31 Jan 2003)
- Caltagirone S, Rossi C, Poggi A, et al. Flavonoids apigenin and quercetin inhibit melanoma growth and metastatic potential. Int J Cancer, 2000 (Aug) 15;87(4):595-600
- Iwashita K, Kobori M, Yamaki K, Tsushida. Flavonoids Inhibit Cell Growth and Induce Apoptosis in B16 Melanoma 4A5 Cells. Biosci Biotechnical Biochem, 2000 (Sep), 64(9): 1813-1820
- Miller AL. Antioxidant Flavonoids: Structure, Function and Clinical Usage. Alternative Medicine Review 1996 (Jul), 1(2): 103-111
- Office of Dietary Supplements USA - has the official USA RDI for all vitamins (these are also adopted by Australia), accessed 9 August 2005
- Osiecki, Henry, The Nutrient Bible 2002, BioConcepts Publishing
- Preuss HG, Chromium, Zinc and Grape Seed Extract (Flavonoids) Can Overcome Age-Related Increases in SBP of Normotensive Rats, 38th Annual Meeting of the American College of Nutrition, New York City, NY, September 26-28, 1997
- Wenisch C, Biffignandi PM. Effect of Bioflavonoids (Trihydroxyethylrutin and Disodium Flavodate) in vitro on Neutrophil Reactive Oxygen Production and Phagocytic Ability Assessed by Flow Cytometry. Current Medical Research and Opinion 2001 (Aug) 17(2): 123-127
