10 Flavonoid-Rich Foods to Fight Inflammation

Reported by Vogue.

Your plate has been doing anti-aging work this whole time — you just didn't know what to call it. Flavonoids, the natural chemical compounds found in fruits, vegetables, beans, wine, and more, are quietly one of the most powerful tools in your body's defense system. According to Vogue, registered dietitian Jasmine Hormati, MS, RD, CDN, founder of Mendinground Nutrition in NYC, puts it simply: if you're eating fruits and vegetables with any regularity, you're already getting them. Variety, she adds, just makes it better.

So what exactly are they doing for you? A 2016 scientific review found flavonoids carry anti-oxidative, anti-inflammatory, anti-mutagenic, and anti-carcinogenic properties — essentially neutralizing the free radicals that accelerate cellular damage and oxidative stress. That same science links flavonoid consumption to cardiovascular disease prevention and potential therapeutic applications for Alzheimer's. The specific flavonoid quercetin has also been tied to lowering both blood pressure and cholesterol. These aren't supplements. This is just food.

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Berries lead the pack: blackberries, blueberries, cranberries, and cherries all clock in at over 80 milligrams of anthocyanidins per 100 grams per USDA data. Red onions — especially Italy's Tropea variety — contain the highest quercetin levels of any onion, concentrated in the outer layers. Capers, which you're probably underusing, deliver an impressive 180.7 milligrams of quercetin per 100 grams according to the journal Pharmaceuticals. Red cabbage owes its purple pigment to the anthocyanin cyanidin, making it measurably richer in flavonoids than its pale green counterpart. Don't sleep on parsley either — it's not just a garnish. It's a dense source of the flavone apigenin plus vitamins C, A, and K.

For drinkers: green tea edges out black tea in catechin content, and yes, matcha counts. A 2012 review confirmed red wine contains flavonols and five types of anthocyanidins — though alcohol remains a carcinogenic neurotoxin, so the "everything in moderation" rule applies without exception. Citrus fruits like oranges bring flavanones to the table, a subgroup specifically noted for cholesterol-lowering and free radical-scavenging properties. And apples? Eat the peel. A 2004 study found apple skin may carry higher antioxidant activity than the flesh itself.

The best anti-inflammatory strategy isn't a $90 supplement — it's a more colorful, more intentional grocery cart.

Read the original at Vogue.