Doc:Food/Flavonoid
Flavonoid in Food
Summary
Flavonoid contents in food may vary from many reasons: the place and time of harvest, measurement method, and the handling of biological samples. In this section, we selected foods with over 10 mg flavonoids per standard serving. For example, fresh peppermint contains ca 20 mg flavones (apigenin and luteolin) per 100 g, but we do not eat over 50 g peppermint leaves in a normal diet. The following data are rather subjectively selected from data tables in this database.
- Food containing high Flavanone
Flavanones are rich in citrus, not in vegetables.
| Food | Flavanone (mg/100g) |
食品名 |
|---|---|---|
| grapefruit, raw or juice | 14-53 | グレープフルーツ （生、ジュース） |
| orange and tangerine, raw or juice | 13-33 | オレンジ、みかん (生、ジュース） |
- Food containing high flavone
Many herbs contain flavones. Parsley is rich in apigenin; celery and thyme in luteolin.
| Food | Flavone (mg/100g) |
食品名 |
|---|---|---|
| celery hearts, raw | 19 | セロリの芯 （生） |
| parsley, raw | 302 | パセリ （生） |
- Food containing high flavonol
Flavonols are prevalent in vegetables, usually in small amounts. Onions, kales, hot peppers are good sources.
| Food | Flavonol (mg/100g) |
食品名 |
|---|---|---|
| buckwheat | 23 | そば |
| cranberry, juice | 16 | クランベリー （ジュース） |
| onion, raw or boiled | 5-20 | たまねぎ （生、ゆで等） |
| kale, raw or canned | 18-34 | ケール (生、かんづめ） |
- Food containing high flavan
Catechins and epicatechins are contained in legumes and teas, but not in other vegetables.
| Food | Flavan (mg/100g or 100ml) |
食品名 |
|---|---|---|
| broadbeans, raw | ～50 | そらまめ （生） |
| dark chocolate bar | ～50 | ダークチョコレート |
| black grapes | 18 | 黒いブドウ |
| brewed black tea | > 16 | 淹れた紅茶 |
| brewed oolong tea | 50 | 淹れたウーロン茶 |
| brewed green tea | > 50 | 淹れた緑茶 |
- Food containing high anthocyanin
Anthocyanins are contained in berries. Vegetables supply only small amounts.
| Food | Anthocyanin (mg/100g) |
食品名 |
|---|---|---|
| blueberries, raw | 113 | ブルーベリー （生） |
| sweet cherries, raw | 116 | さくらんぼ （生） |
| elderberries, raw | 749 | エルダーベリー （生） |
| raspberries, raw | 49 | ラズベリー （生） |
- Vegetables and herbs with scarce flavonoids
The following vegetables and herbs have flavonoid contents less than 5 mg/100 g: beets, kidney beans, snap beans, cabbage, carrot, cauliflower, cucumber, endive, gourd, leek, lettuce, green peas, sweet pepper, potato, radish, tomato, oregano, perrilla, rosemary
