How To Improve Your Performance And Health With Flavonoids

Flavonoids are a subclass of phytochemicals, which are compounds that protect against conditions like asthma, cardiovascular disease and cancer. There are over 4,000 unidentified flavonoids, most of which occur in colorful vegetables, fruits and beverages. It is believed that these flavonoids can positively benefit your health with their anti-allergy, antiviral and flavonoid antioxidant properties. Read on and learn more about the benefits of this substance.

How do Flavonoids Work?

Flavonoids have antioxidant-like capabilities that protect the body from the damaging effects of free radicals. Free radicals are produced naturally by the body, and when you exercise, your body produces more of these. Outside factors like pollution, cigarette smoke and job stress can also increase the production of free radicals. The problem is that free radical damage may lead to cancer. Flavonoids interfere with the production of free radicals and prevent these disease-causing substances from attaching to cells in the body. They can help reduce the risk of aging, inflammation, atherosclerosis, cancer, and neurodegenerative disease like Parkinson’s.

Flavonoids and Athletes

There are split views on the benefits of flavonoids on athletic performance. Recent studies have shown that flavonoids not only combat free radicals in the body, they may also be beneficial in promoting muscle growth, speeding up post-workout recovery and improving performance. One study found that in a 6-week program of antioxidant supplementation, 11 elite cyclists showed a significant improvement in time needed to complete a 30-kilometer time trial, including a 2% improvement over the last 5 kilometers. In yet another study, published in the same journal, researchers found that dark chocolate provided increased post-exercise recovery results for cyclists.

While it is still unclear how flavonoids relate to athletic performance, it is true that flavonoids are an important part of maintaining overall health. In turn, this prepares the body better for training, improved recovery and increased energy. Researchers support the use of flavonoids for their antioxidant powers, reduction of platelet activation, relaxation capabilities of blood vessels, and their possible effect in balancing hormone-like compounds that affect cardiovascular health.

Top Sources of Flavonoids

The best way to get the benefits of flavonoids is by eating a variety of fresh, colorful foods. A person who consumes 5 cups of brightly colored fruits and vegetables a day will get an adequate intake of flavonoids. Flavonoids can also be found in various foods and beverages, such as green tea and onions. Also, try to include some of these flavonoid-filled foods in your diet: grape juice, blueberries, apples, herbs, spices, hot peppers, onions, broccoli, cinnamon, soy, nuts (hazelnuts, pecans, pistachios, and almonds), red wine, oranges, grapefruits and lemons.

Another one great source of flavonoids that you may not have known is dark chocolate. Studies have found that there is a definitive reduction in the risk of atherosclerosis of the heart, where white blood cells build up in the heart’s arteries, hardening them. This hardening can reportedly be slowed and even improved by eating healthy chocolate. Of course, you have to make sure that you are eating the right kind of dark chocolate for athletes.