Study author Aedin Cassidy, PhD, of the School of Medicine, University of East Anglia, Norwich, UK, says that it’s great news that an achievable dietary intake of some flavonoids may prevent hypertension. "Flavonoids are readily incorporated into the diet, as they are present in many commonly consumed foods," she says. Blueberries were the richest source in this study but, she says, "Other rich sources of anthocyanins include black currants, blood oranges, eggplants, and raspberries."
Cassidy and her fellow researchers found greater effects in younger study participants, and that eating more than 1 serving of blueberries a week was associated with a 10 percent reduction in risk. But the researchers’ findings create incentive to include a variety of foods, containing all the subgroups of flavonoids, when planning your meals. In this study, tea was the main contributor to the total flavonoid intake, with apples, orange juice, and strawberries as other significant contributors. Flavan-3-ols were predominantly consumed from tea, while blueberries and strawberries were the main sources of anthocyanins, and citrus fruit was the main contributor to flavanone and flavone intakes.
For seasonal recipes rich in flavonoid sources like blueberries, tea, eggplant, citrus, currants, apples, raspberries, and dark chocolate, look no further than these suggestions from the Rodale Recipe Finder.
#1: Blueberry-Yogurt Muffins. In the wintertime, frozen blueberries are an easy way to get your flavonoids. Mix up some blueberry muffins or blend them with green tea to make a smoothie.
#2: Baked Eggplant with Tomato Chutney. Hearty baked eggplant dishes include this versatile recipe that can serve as either an entrée or side, as well as yummy eggplant rollatini.
#3: Blood Orange Vinaigrette. If you can find blood oranges at the market, whisk up a ruby red vinaigrette or make a Nutty Fruit Salad.
#4: Couscous with Pistachios and Currants. Currants add color to couscous and are crucial in this tart and tangy Apple-Currant Chutney.
#5: Raspberry-Tangerine Tart. Flavonoid-packed frozen raspberries make easy work of this tasty tart, and they add interest to Fudgy Dark Chocolate-Raspberry Brownies.