Which foods have highest flavonoid? What are their health benefits?

Question

How many mg of flavonoid should a person consumpt daily to prevent or reverse the related diseases due to decrease in microvasculars permeability?

Answer 1

Citrus:
The citrus bioflavonoids include hesperidin, quercetin, rutin (a glycoside of quercetin), and tangeritin. In addition to possessing antioxidant activity and an ability to increase intracellular levels of vitamin C, rutin and hesperidin exert beneficial effects on capillary permeability and blood flow. They also exhibit some of the anti-allergy and anti-inflammatory benefits of quercetin. Quercetin can also inhibit reverse transcriptase, part of the replication process of retroviruses. The therapeutical relevance of this inhibition has not been established. Hydroxyethylrutosides (HER) have been used in the treatment of capillary permeability, easy bruising, hemorrhoids, and varicose veins.


Tea:
Green tea flavonoids are potent antioxidant compounds, thought to reduce incidence of cancer and heart disease. The major flavonoids in green tea are the catechins (catechin, epicatechin, epicatechin gallate, and epigallocatechin gallate(EGCG)).

In producing teas such as oolong tea and black tea, the leaves are allowed to oxidize, during which enzymes present in the tea convert some or all of the catechins to larger molecules. White tea is researched as the least processed of teas and is shown to present the highest amount of catechins known to occur in camellia sinensis.However, green tea is produced by steaming the fresh-cut leaf, which inactivates these enzymes, and oxidation does not significantly occur.


Wine:
Grape skin contain significant amounts of flavonoids as well as other polyphenols. Both red and white wine contain flavonoids, however, since red wine is produced by fermentation in the presence of the grape skins, red wine has been observed to contain higher levels of flavonoids, and other polyphenolics such as resveratrol.

Here is info from the USDA regarding this:
http://www.nal.usda.gov/fnic/foodcomp/Data/Flav/flav.pdf

Answer 2

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Answer 3

Different grains have different nutritious value. For example, barley is very good source of fiber and selenium, as well as phosphorus, copper and manganese. Another grain, buckwheat, is a very good source of manganese, magnesium and dietary fiber. Buckwheat also contains two flavonoids: rutin and quercitin. The protein in buckwheat is a high quality protein, containing all eight essential amino acids, including lysine. Millet also has important nutrients, including manganese, phosphorus, and magnesium. Oats are an excellent source of manganese and a very good source of selenium. In addition, oats are good source of vitamin B1, dietary fiber, magnesium and protein. During milling process some parts of the seed removed or changed. As the result the different forms of grains are produced. For any processed grain the less damaged kernel the closer it gets to "whole grain". Less processed grains have higher nutritious value. In the same time they usually take longer time to cook and not as delicious as more refined grains.

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Answer 4

Citrus or grape products

Answer 5

I've heard bell peppers have allot of flavanoids.