Teaming Up with Polyphenolic Flavonoids
by
Steven G. Pratt, M.D., F.A.C.S.,
Howard Hunt Ph.D., Professor Emeritus UCSD,
Michael S. Pratt

Polyphenolic Flavonoids (polyphenols) are compounds found in fruits, vegetables, tea (green, black), beans (soybeans), and grains (oats). Many of the flavonoid substances are known as "bioflavonoids." Some of us have taken bioflavenoids via supplements. We've also heard about the bioflavonoids and their high concentration in the white, fluffy rind found in the skin of citrus fruits. The bottom line for athletes is that they need to be eating and drinking bioflavonoids on a daily basis. Polyphenolic flavonoids are very powerful antioxidants. Acting as anioxidants means that the flavonoids can help neutralize or inactivate free radicals before they damage the cells within the human body Free radicals are natural by-products of daily metabolism. Through a process known as oxidation, free radicals are believed to contribute to what we call the "aging process," as well as potential consequences of exercise such as inflammation and achy, fatigued muscles. Polyphenolic flavonoids have the following properties: immune-stimulating, anti-viral, anti-inflammatory, anti-mutagenic, cardio-protective, anti-allergic, anti-carcinogenic. The anti-cancer activity of polyphenols has been correlated with the inhibition of colon, esophagus, lung, liver, breast and skin cancers.

It is easy to increase our intake of foods high in polyphenolic flavonoids. One way is to drink liquids that have high concentrations of polyphenols. Some of the best sources are green tea, prune juice and grape juice (concord or dark). Green tea has the highest level of polyphenols (in comparison to the other teas and foods). Refrain from drinking tea with milk. Milk binds up the flavonoids, causing them to pass through the intestinal tract without apparent antioxidant benefit.It is important to remember that free radical production also increases when we are exposed to UV radiation (sunlight) and environmental toxins such as car exhaust and pesticides. In laboratory studies, polyphenolic flavonoids seem to be more effective antioxidants than the two we've been praising for so many years--vitamin C and E. Even better, numerous studies have shown that flavonoids work synergistically with vitamin C and E to inhibit free radial damage to our cells and tissue. Polyphenols are rapidly absorbed into the blood stream, approximately 30 minutes after ingestion. This is great for athletes, because they can eat or drink fluids high in flavonoids immediately before or even during exercise. This assures a high blood concentration of these important antioxidants while exercising.Several vegetables have high concentrations of polyphenols including spinach, broccoli and onions. Sesame seeds, oats, buckwheat and soybeans also have high quantities of flavonoids.

Polyphenolic flavonoid fruit "All Stars" include: blueberries, boysenberries, cherries, blackberries, oranges and grapefruit. Berries can be eaten year round; frozen bags of berries can be found at most supermarketrs. The freezing process seems to preserve the polyphenol antioxicants. Berries can be mixed in with a variety of meals, including oatmeal, cereal and milk, yogurt, shakes--you name it! Blueberries are the best source of "fruit polyphenols." Oranges, grapefruit, prunes and raisens are great snacks for an athlete because they're convenient, easily stored and have a long shelf life.Ingesting flavonoids in a supplement is safe and effective. Look for the following polyphenol antioxidants in supplements: citrus bioflavonoid powder or complex, green tea extract, bilberry extract and grape seed extract.

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