Understanding Vitamin B and Its Dietary Sources

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The term “Vitamin B” is rarely used in modern science but originally referred to a group of plant-based compounds known as flavonoids. While not true vitamins, flavonoids are essential for human health due to their antioxidant, anti-inflammatory, and blood vessel-supporting properties.

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What are flavonoids?

Flavonoids are phytonutrients found in a wide variety of fruits, vegetables, herbs, teas, and even red wine. There are over 6,000 types, grouped into several subclasses: flavonols, flavones, flavanones, anthocyanins, isoflavones, and flavanols.

Health Benefits of Flavonoids (Vitamin B)

• Strengthen capillaries and improve circulation
• Reduce oxidative stress, a major factor in aging
• Help prevent cardiovascular diseases
• Support the immune system
• Provide natural anti-inflammatory effects

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Top Dietary Sources of Flavonoids

1. Citrus Fruits (Flavanones)

• Oranges, lemons, grapefruits
• Rich in hesperidin and naringin, mostly in the zest and pulp

2. Berries (Anthocyanins)

• Blueberries, raspberries, blackberries, strawberries
• Known for their strong antioxidant power

3. Green and Black Tea (Flavanols)

• High in catechins, beneficial for heart and brain health

4. Dark Chocolate (Flavonols)

• The higher the cocoa content, the richer it is in flavonoids

5. Apples, Onions, Broccoli (Flavonols)

• Contain quercetin, a powerful natural anti-inflammatory

6. Soy and Soy-Based Products (Isoflavones)

• Provide genistein and daidzein, with hormone-balancing effects

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Tips to Boost Your Flavonoid Intake

• Eat a wide variety of colorful fruits and vegetables
• Choose unprocessed, seasonal foods
• Keep the skin of fruits when safe, as it contains high flavonoid levels
• Steep your tea properly to extract more polyphenols

Although the term “Vitamin B” is outdated, flavonoids remain a key component of a balanced, health-supportive diet. By including a rainbow of plant-based foods in your daily meals, you’re giving your body the tools it needs to thrive naturally.

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