10 Flavonoid-Rich Foods That Reduce Inflammation, Boost Collagen, and More

Berries

With so many varieties of berries, it’s easy to add these nutritional fruits to your diet. From breakfast casseroles to salads, desserts, and more, incorporating berries into your diet can be tasty.

“Berries are a good source of both flavonoids and vitamin C, along with fiber and biotin for healthy skin,” says Olivia Audrey, ND, BCND, author, speaker, and soul coach.

“Blend berries (especially raspberries and blueberries) into your morning smoothie for a healthy start, and/or pace them throughout the day to stay satiated between meals. They also make a refreshing dessert!”

Grapes

Whether you add them to your breakfast, lunch, or dinner—or perhaps a charcuterie board—grapes are delicious. There are also various health benefits of eating grapes.

According to Gellman, grapes boast anthocyanidins (blue-purple water-soluble flavonoids that increase vitamin C levels within cells). These compounds protect against free radical damage and help prevent the destruction of collagen.

“[Grapes] make a great snack on their own or paired with other fruits. You can also add them to yogurt or oatmeal, baked goods, or salads for a sweet anti-aging boost.”

Onions

Though they may make you cry, you probably enjoy cooking with onions and smelling their fragrant scent as they sizzle on the stove. But they don’t just taste good—onions have many nutritional benefits, too.

“Onions contain quercetin, an antioxidant [and flavonoid] that helps reduce inflammation and treat allergies, as well as promote certain hormone activities (such as insulin),” Gellman says.

“Onions can be the base of anything you cook! Saute some onions as a base for soup, stew, or braised meat, or combine them with other vegetables in a stir fry for a quick, nutrient-packed meal.”

Power Greens

You’ve probably heard that eating green vegetables is essential for a well-balanced and heart-healthy diet. There’s a good reason for that, too; many are high in fiber, protein, and other essential nutrients.

Risa Groux, CN, founder of Risa Groux Nutrition, recommends incorporating leafy greens, like spinach, kale, and watercress, as well as green onions, broccoli, and artichokes, into salads and power bowls. And don’t sleep on celery; Audrey points out that the low-calorie veggie contributes to lowering blood pressure and regulating blood sugar. “Because celery is high in fiber and water-dense, it helps to nourish cells while flushing toxins,” Audrey says.

Red Vegetables

Red vegetables are packed with vitamins and minerals like potassium and vitamins A and C. While each has its own nutritional benefits, many provide antioxidants and carotenoids, which help with eye health.

“Red vegetables, like hot peppers, rutabaga, red onions, and red cabbage, pack in the flavonoids and the flavor,” says Groux.

“Dice them up for a salad or blend them with other veggies and fruits to create fresh salsas for topping and dipping. They can also be cooked lightly and used as sides for any dish.”

Herbs and Spices

Take your fruits and veggies to the next (nutritious) level with a range of herbs and spices. Many of your favorite seasonings contain flavonoids and antioxidants. In particular, saffron, dill, oregano, parsley, fennel, and celery have been found to have the highest amount of flavonoids.

“Parsley, thyme, and oregano are some of my go-to’s for punching up tomatoes, potatoes, and beyond. Cinnamon is also a great flavonoid-filled alternative to sugar for incorporating some additional flavor and color into your desserts,” says Groux.

Citrus

Aside from adding a splash of flavor to sweet drinks, desserts, and other dishes, citrus fruits like oranges and lemons are also full of fiber and provide many vitamins and minerals. They are another flavonoid-rich and vitamin C-enhanced option for brightening up drinks, sauces, sides, fish, and more.

“Some of my top picks include oranges, grapefruits, tangerines, lemons, and limes,” explains Groux. “They’re perfect in salads, shakes, and popsicles.”

Legumes

Adding legumes to your diet is an excellent way to increase fiber and protein. Many legumes and pulses (the edible seeds of legume plants) are also full of flavonoids.

“Flavonoid- and fiber-rich legumes, like soybeans, black beans, and kidney beans, are not only nutritious but satisfying. Add them to salads, chilis, or soups for a hearty meal that tastes good and keeps you feeling full,” suggests Groux.

Tea

As they’re plant products, drinking tea can provide some health benefits. In addition to boasting high levels of flavonoids, experts recommend chamomile tea for its soothing powers. “It contains an antioxidant (apigenin) that binds to receptors in your brain that promote sleep and decrease anxiety,” says Audrey.

“In terms of flavonoid-packed drinks, you can also try green, oolong, or black tea, as well as white tea or (especially) red wine,” says Groux.

Chocolate

Lastly, add a decadent touch to any meal or drink with a piece of flavonoid-rich chocolate or a dash of powdered cocoa. Yes, certain types of chocolate can provide health benefits.

In particular, dark chocolate has a high amount of flavonoids, with some studies showing it to contain more than red wine or black tea.

“Opt for formulas that have minimal natural sweetener or no sugar,” suggests Groux. In other words, the darker and more bitter the chocolate (i.e., the less added sugar), the better.