Tammy Hua Dietitian

Flavo….? Bravo!

People often say green tea is good for you, or red wine is good for you… Is it true? Why are they good for us?


Many foods, especially fruits and vegetables, contain something called flavonoids. Flavonoids are antioxidants with anti-inflammatory and immune system benefits, and can protect the body from cell damage/oxidation by counteracting free-radical formation.

There are many different types of flavonoids and can be classified into different categories. Below are the different categories and their functions and some examples of the food types:

  • Flavonols: anti-inflammatory and antioxidant activities leading to chronic disease prevention.
    -myricetin (in berries, grapes, parsley, and spinach);
    -quercetin (in onions, apples, kale, tea, beans, broccoli, cranberries, and grapes)
  • Flavones: overall antioxidant benefits and delaying the metabolizing of drugs.
    -apigenin (in celery, lettuce, and parsley);
    -luteolin (in beets, bell peppers, and Brussels sprouts)
  • Flavanones: cardiovascular health, relaxation and overall antioxidant and anti-inflammatory activity.
    -hesperetin, eriodictyol and naringenin (both in citrus fruits and juices)
  • Flavanols: lowering cholesterol; cardiovascular and neurological health.
    -catechin (in green and white tea, red grapes, red wine, cocoa and dark chocolate)
    -epicatechin, gallate, epigallocatechin, and epigallocatechin gallate (in black teas, apples, berries, and legumes)
  • Anthocyanidins: heart health, antioxidant effects and helping with obesity and diabetes prevention.
    -malvidin, pelargondin, peoidin and cyanidin (in blue/purple and red berries, pomegranates; plums; red wine; and red and purple grapes)
  • Isoflavones:
    -genistein, glycitein and daidzein (in soybeans and soy products, as well as legumes).



Just because red wine helps lowering cholesterol, it does NOT mean you can now go buy bottles of red wine and down them (sounds tempting though!) One glass of red wine a day is recommended.

Xoxo Love Tammy

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  1. Hmm it seems like your blog ate my first comment (it was extremely long) so I guess I’ll just sum it up what I submitted and say, I’m thoroughly enjoying your blog. I as well am an aspiring blog writer but I’m still new to everything. Do you have any tips for novice blog writers? I’d definitely appreciate it.

    1. Hi Stan,
      Sorry I also can’t find your first comment.
      I’m quite new too but it really depending on the type of blog and the topics you want to blog about.
      You may write something you have overcome or what you’re going through, or some scientific resources (just make sure you have proper peer-reviewed paper), and try to write once a week (though I got busy and stopped doing that!)
      If you are using WordPress domain, people on WordPress normally see your posts; if you are using your own domain, then make sure your SEO works really really well, so people come across to your blog when they google.
      Hope it helps 🙂

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