Have you ever wondered how fruits, vegetables, and teas get their vibrant colors? It turns out that the answer lies in a group of naturally occurring compounds called flavonoids, which are also responsible for the numerous health benefits found in plants. Essentially, flavonoids are plant-based nutrients that give foods their color and play a crucial role in protecting our health. And, if you’re looking to increase your flavonoid intake, drinking a cup of matcha may be a wise choice!
Keep reading to learn more about what flavonoids are, why they’re so good for you, and ways to maximize their benefits.
What are flavonoids?
Flavonoids are a diverse group of naturally occurring plant compounds that have antioxidant and anti-inflammatory benefits. They belong to a larger family called polyphenols, which are phytonutrients that plants produce to defend themselves against stress, UV radiation, and pathogens. And fortunately, when we consume them, we also reap these same benefits.
There are six main subclasses of flavonoids, which are found in different plants and broken down in your body in different ways:
- Catechins: Abundant in green tea and matcha. Catechins are known for their potent antioxidant activity.
- Flavonols: Such as quercetin and myricetin, can be found in apples, onions, and tea leaves. Flavonols are associated with numerous health benefits, including a reduced risk of heart disease.
- Anthocyanins: These give berries, purple cabbage, and grapes their deep color.
- Flavanones: Found in citrus fruits like grapefruit, oranges, and lemons. Flavanones are responsible for the bitter taste of citrus peels and juice.
- Isoflavones: Found in soy and legumes, isoflavones are what give soy its many health benefits.
- Flavones: Present in herbs such as parsley and celery, they help protect plants from harmful insects.
Since there is a wide array of flavanols, eating a varied diet helps ensure you get all these nutrients and benefits. So there is truth in the saying “eat the rainbow!”
Why are flavonoids so healthy?
Flavonoids have antioxidant benefits, but they also offer additional benefits. And each flavonoid helps the body in different ways.
Flavonoids appear to be helpful in managing high blood pressure, according to research. It’s suggested that flavonoids help support cardiovascular health by promoting flexible blood vessels and overall healthy circulation. Some research also supports that a diet high in flavonoids can help reduce the risk of having a heart attack or a stroke.
Some studies also suggest that flavonoids can enhance memory and protect against neurological diseases, such as Alzheimer’s and Parkinson’s disease.
Flavonoids have antioxidant and anti-inflammatory benefits. Antioxidants help combat free radicals and oxidative stress, thereby protecting the body from the effects of everyday stressors. As a result, some research suggests that these compounds may have anticancer effects and that certain flavonoids can help prevent the growth of cancer cells.
One meta-analysis showed that flavonoids may also decrease the risk of developing type 2 diabetes and improve blood sugar regulation.
While these studies are promising, further research is needed to provide conclusive evidence.
Matcha + flavonoids
All green tea contains flavonoids, but it is unique in the way it’s cultivated and consumed, which can amplify its flavonoid content. To make matcha, the tea leaves are shaded for several weeks leading up to harvest. Because of this, matcha plants produce higher levels of chlorophyll and catechins, especially EGCG, one of the most well-studied and beneficial flavonoids.
Unlike traditional green tea, where you steep the leaves and then discard them, matcha is made by grinding the whole tea leaves into a very fine powder, so you ingest all the beneficial compounds directly. A single cup of matcha, therefore, has been shown to contain far more flavonoids than a typical cup of brewed green tea.
Matcha also contains quercetin, another powerful flavonoid that has anti-inflammatory and immune-boosting properties. These compounds may work synergistically with L-theanine and caffeine to help promote calm alertness and sustained focus- one of the reasons matcha is so loved.
While research continues to evolve, studies support what traditional Japanese tea culture has long known. Flavonoids help play a central role in matcha’s many health benefits.
How to maximize benefits
To get the most out of your daily matcha ritual:
- Choose high-quality, shade-grown Japanese matcha, preferably ceremonial grade.
- Use hot but not boiling water. Water at ~174 degrees helps preserve delicate compounds without destroying them.
- Pair your matcha with vitamin C-rich foods, such as citrus fruits or berries, which may help enhance flavonoid absorption.
- Store your matcha powder in an airtight, light-proof container to prevent oxidation. Once opened, store it in the fridge or freezer.
Bottom line
Flavonoids are naturally found compounds that give plants their color and many of their health benefits. Flavonoids can be found in fruits, vegetables, and tea, like matcha! Sipping on a cup of matcha provides a smooth, sustained focus, along with antioxidants that can help support your heart, brain, and overall well-being.
Disclaimer: These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes.
References:
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