Which Fruits Contain Flavonols?

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Which Fruits Contain Flavonols? thumbnail
An 8 oz. glass of cranberry juice is high in flavonols.

Flavonoids are compounds that naturally occur in plants. Scientists have found that these compounds are associated with decreased risk of some age-related and chronic diseases in people. There are five kinds of flavonoids. They are: flavonols, flavones, flavanones, flavan-3-ols and anthocyanidins. Learn which fruits contain flavonols and incorporate them into your daily diet. Doing so may help reduce your risk of arthritis, Alzheimer's disease, diabetes, heart disease, cancer and other age-related or chronic diseases.

  1. Berries

    • Berries are considered a super fruit because of their numerous health benefits. Most are high in fiber and contain cancer and wrinkle-fighting antioxidants. Some berries also contain disease-reducing flavonols. Among the types of berries highest in flavonol are lingonberries, elderberries, cranberries and black currants. These berries all contain 10 to 50mg of flavonols for every 100g of fruit. Raspberries and frozen blueberries contain 5 to 10mg of flavonols per 3-1/2 oz. of fruit, which is more than fresh blueberries contain. Like blackberries, gooseberries and strawberries, fresh blueberries contain 5mg of flavonols per every 3-1/2 oz. serving.

    Citrus Fruits

    • Citrus fruits do not have as high a flavonol content as berries do; however, several common citrus fruits contain as much as 5mg of flavonols for every 3-1/2 oz. of fruit. Grapefruit, lemons and limes all contain about 5mg of flavonols for every 3-1/2 oz. serving. Tangerine juice also contains 5mg of flavonols for every 3-1/2 liquid oz. Unfortunately, oranges do not contain flavonols.

    Non-Citrus Tree Fruits

    • Several ordinary fruits commonly found in the produce sections of grocery stores across America contain at least 5 mg of flavonols per 100g of fruit. These include apples, apricots, sweet cherries, grapes, nectarines, peaches and pears. Plums contain 5 to 10mg of flavonols for every 3-1/2 oz. serving.

    Exotic Fruits

    • Some exotic, tropical or rare fruits contain flavonols. Mangoes have at least 5mg of flavonols per 100g of fruit, as do cloudberries. Chokeberries and rowanberries contain 5to 10mg of flavonols for every 3-1/2 oz. serving, while cowberries contain 10 to 50mg of flavonols for every 100g of fruit.

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