Vitamin P is a large class of polyphenolic plant compounds known as flavonoids, which are found in:
- Fruits
- Vegetables
- Cocoa
- Tea
- Wine
In the 1930s, scientists discovered that vitamin C alone was not effective at preventing scurvy; they attributed the increased activity of crude yellow extract from oranges, lemons, or paprika to vitamin P (named so because it reduces the permeability of capillaries). However, it was reported later that this substance did not fulfill the criteria to be classified as a vitamin. Therefore, these substances came to be known as flavonoids instead.
What is vitamin P?
Flavonoids or bioflavonoids (earlier known as vitamin P) are a vast group of yellow polyphenolic compounds that are naturally found in plant-based foods, such as deeply colored fruits, vegetables, tea, cocoa, and wine, commonly consumed in human diets.
There are more than 6,000 known flavonoids, which are responsible for:
- providing plants with color,
- aiding in growth,
- attracting insects for pollination, and
- protecting from ultraviolet rays, infection, and environmental stresses.
Flavonoids are nonessential nutrients that consist of two phenyl rings (A and B) and a heterocyclic ring C. The bioavailability, absorption, and excretion of flavonoids are largely dependent on the metabolism of the body.
6 types of flavonoids
Six types of flavonoids include:
- Flavonols:
- These are the most abundant source of flavonoids in the diet and include kaempferol, quercetin, myricetin, and fisetin. These are found in:
- Lettuce
- Tomatoes
- Onions
- Kale
- Apples
- Grapes
- Berries
- Tea
- Red wine
- These are the most abundant source of flavonoids in the diet and include kaempferol, quercetin, myricetin, and fisetin. These are found in:
- Flavones:
- They are widely present in foods, such as:
- Parsley
- Thyme
- Mint
- Celery
- Chamomile
- They are widely present in foods, such as:
- Flavanols or flavan-3-ols:
- These include catechins, such as epicatechin and epigallocatechin, that are found in high concentrations in:
- Black, green, and oolong tea
- Bananas
- Blueberries
- Peaches
- Pears
- Cocoa
- Apples
- Grapes
- Red wine
- These include catechins, such as epicatechin and epigallocatechin, that are found in high concentrations in:
- Flavanones:
- These are found in all citrus fruits and are responsible for the bitter taste of orange, lemon, and other citrus peels.
- Flavanones include hesperitin, naringenin, and eriodictyol.
- Isoflavones:
- Isoflavone compounds, such as genistin and daidzin, are found in legumes and soybeans.
- Anthocyanins:
- Anthocyanins, such as cyanidin, delphinidin, and peonidin, are responsible for the red, blue, or purple color of fruits and vegetables. These are found in:
- Cranberries
- Strawberries
- Blueberries
- Raspberries
- Blackberries
- Red grapes
- Red wine
- Anthocyanins, such as cyanidin, delphinidin, and peonidin, are responsible for the red, blue, or purple color of fruits and vegetables. These are found in:
SLIDESHOW
See Slideshow5 benefits of vitamin P
Studies report that vitamin P acts as an antioxidant, helps regulate the permeability of the blood capillaries, and protects against chronic diseases.
- Has antioxidant effects:
- Flavonoids reduce or neutralize the formation of reactive or unstable molecules called free radicals, which can lead to cell damage.
- This damage can lead to inflammation and contribute to other problems, including cancer and heart disease.
- Lowers the risk of chronic diseases:
- Eating flavonoid-rich foods can help lower the risk of chronic diseases.
- Studies report that preparations of vitamin P can elevate the low capillary resistance found in people subsisting on inadequate diets and patients with certain forms of purpura.
- Prevents heart disease:
- The antioxidant activity of flavonoids could help lower inflammation and blood pressure.
- Flavanones help lower cholesterol levels in the body.
- Prevents diabetes:
- Promotes brain health:
- Flavonoids help protect the brain by lowering inflammation and protecting the vascular system.
- Studies have reported that flavanols, a type of flavonoids found in cocoa, could protect brain cells and boost brain health by improving brain function, memory, and blood flow to the brain.
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What are the dietary sources of flavonoids?
Flavonoids, such as the catechins, are the most common group of polyphenolic compounds in the human diet and are found ubiquitously in plants, whereas flavonols, such as quercetin, are also found ubiquitously but in lesser quantities.
Foods with a high flavonoid content include:
What is the recommended dose of flavonoids?
Early research on flavonoids is promising; however, it is still unclear if flavonoids are as essential for health as vitamins.
Nevertheless, a diet rich in healthy, whole foods, fruits, and vegetables that naturally contain flavonoids can contribute to overall good health.
At present, there is no dietary reference intake for flavonoids or standardized dose for flavonoid supplements.
Although there is no risk of toxicity from flavonoids commonly consumed through food, there may be risks associated with high-dose supplements, which may:
- negatively affect thyroid function,
- interact with medications, and
- affect levels of other nutrients in the body.
Vitamin P. Science Direct: https://www.sciencedirect.com/science/article/abs/pii/S0083672908608237
Do Certain Flavonoid IMPS Have a Vital Function? Frontiers: https://www.frontiersin.org/articles/10.3389/fnut.2021.762753/full
Flavonoids: an overview. NIH: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5465813/#:~:text=Flavonoids%2C%20a%20group%20of%20natural,the%20ingredients%20so%20called%20flavonoids.
Flavonoids as Antioxidants. Journal of Natural Products: https://pubs.acs.org/doi/10.1021/np9904509
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