Top Flavonoid-Rich Foods: Fruits, Vegetables, Legumes, Nuts, Tea, Wine

Flavonoids are polyphenolic antioxidants abundant in plant foods. Key sources:

Fruits

• Berries (blueberry, strawberry, blackberry, raspberry)
• Citrus (orange, grapefruit, lemon, lime)
• Grapes, cherries, plums, apples, pears

Vegetables

• Alliums (onion, garlic, leek, chive, shallot)
• Peppers, tomatoes, eggplant
• Crucifers (broccoli, cauliflower, Brussels sprouts, kale, cabbage)
• Leafy greens (spinach, collards, mustard, turnip greens)

Legumes

• Beans (kidney, black, pinto), lentils, chickpeas

Nuts & Seeds

• Almonds, walnuts, hazelnuts, pistachios, chia, flax

Beverages

• Green, black, oolong tea
• Red wine (resveratrol, quercetin)

Eat a colorful, varied plant-based diet for maximal flavonoid diversity and health benefits.