Bioflavonoids, or flavonoids (once known as vitamin P), are a large class of powerful polyphenolic compounds or chemicals that are found in plants. They occur naturally in citrus fruits, apples, figs, blueberries, berries, fruits and vegetables, and herbs. Red wine, dark chocolate (70% and above), black and green tea, and buckwheat also contain flavonoids.
In the 1930s to 1950s, the benefits of flavonoids were so widely known that they were referred to as Vitamin P, but they aren’t a vitamin. When they were first extracted from an orange in 1930, it was thought it was a vitamin but later it became more clear the substance was a flavonoid called rutin, and now over 4000 varieties of flavonoids have been discovered. It was discovered that the bioflavonoids had a synergistic action with vitamin C.
Citrus bioflavonoids
The citrus bioflavonoids can include hesperidin, hesperetin, quercetin, rutin, naringin and others. Many studies show that citrus flavonoids support health through their antioxidant properties. Other research shows that these compounds may help prevent cardiovascular disease, atherosclerosis and cancer due to these antioxidant properties as well as having anti-inflammatory, antiviral and antimicrobial activities.
Rutin (or rutoside)
Rutin is found in buckwheat, figs, most citrus, lime tree flowers, elder flowers, hawthorn, rue, St. John's Wort, Ginkgo, and apples. Rutin has significant antioxidant properties and helps the body produce collagen and use vitamin C. Rutin also has anti-inflammatory, neuroprotective (nerves), nephroprotective (kidneys), and hepatoprotective (liver) effects.
One review of 20 studies has found that rutin may also positively affect blood glucose levels, possibly by inhibiting carbohydrate absorption in the intestine and an increase in glucose uptake into the tissues.
Other studies have found that in cardiovascular disease patients, rutin can reduce oedema and leg volume and reduce the severity of heaviness, lower leg pain and cramps.
Hesperidin
Hesperidin is generally found in unripe citrus fruit and is found in both orange fruit and juice. This citrus flavonoid has multiple benefits, such as antioxidant, antihypertensive, antiviral, antidiabetic, and anti-inflammatory properties. Hesperidin can also reduce capillary fragility, permeability, and leakiness, which may support varicose veins.
While the research is not extensive, some research shows that hesperidin can support cardiovascular health. One study showed that hesperidin improved cardiovascular markers in overweight but healthy individuals by improving endothelial (lining of blood vessels) function.
Key Takeaway Points
- Bioflavonoids are found in citrus fruits, other fruits, vegetables, and some herbs.
- Bioflavonoids are also found in dark chocolate (above 70% cocoa), red wine, green and black tea, and buckwheat.
- Bioflavonoids have many health-protecting properties such as antioxidant, anti-inflammatory, brain, liver and kidney protective.
- Plus, may help support vein health in varicose veins.
- Works synergistically with vitamin C.
