Flavonoids are found in many fruits & vegetables and some foods, it is in abundance. They are one of the largest groups of secondary metabolites. Flavonoids are plants based polyphonic compounds and based on the chemical structure, unsaturation of the linking chain (C3), and degree of oxidation, flavonoids can be classified into different groups, such as flavones, isoflavonoids, chalcones, flavonols, anthocyanidins, flavanonols, flavanones, and flavan-3-ols.
Flavonoids have a wide range of health benefits including antiviral and anti-influenza properties. Flavonoids not only fight with pathogens but also inhibit their replication. It regulates the immune system and also improves the gut microbiome.
Here are some flavonoids-rich foods that will help you to prevent from common cold and flu.
Also read: Also read: Benefits For All Skin Types- How To Exfoliate Your Face
Fruits
1. Apple
Flavonoids such as quercetin and kaempferol are present in an apple while luteolin is present in apple skin. All three mentioned flavonoids have anti-infective & anti- replicative effects against viruses and influenza viruses.
2. Orange
Flavonoids present in orange helps to improve symptoms of cold & flu-like cough and nausea. The juice of orange is also rich in flavonoids that can help to treat viral infection.
3. Red Grapes
The common flavonoids found in red grapes are flavones, catechins, anthocyanins, and proanthocyanidins. Anthocyanins are only found in red grapes and not in any other types of grapes.
Also read: 6 Brilliant Triphala Benefits for Hair
4. Berries
The presence of flavonoids in raspberries helps to prevent viral infection and treat cold and flu. Raspberries are rich in antioxidant activity. Blackberries have strong antioxidants activities due to the presence of a large number of flavonoids.
Vegetables
1. Carrots
Carrots are rich in vital flavonoids such as quercetin, myricetin, apigenin, kaempferol, rutin & luteolin. These bioactive compounds have antioxidative, anti-inflammatory, and antiviral properties.
2. Celery
Celery being rich in flavonoids like apigenin helps to treat Inflammation caused by rhinovirus & influenza and also lowers the symptoms of cold and flu such as cough, sore throat and body ache.
3. Onions
Onions contain flavonoids such as anthocyanins, flavonols, apigenin, kaempferol, and quercetin. Eating just raw onions or fried can be very helpful to get maximum benefits.
 Others
1. Red Wine
The flavonoids found in red wine are flavonols such as quercetin & myricetin, catechin, and anthocyanins like malvidin-3-glucosides. Moderate consumption will help to boost immunity and help you to fight against various infections caused by various strains of influenza virus and other types of virus.
2. Black Tea
Black tea contains around 200 mg of flavonoids per 100 ml. Catechins are the main flavonoid that is found in black tea along with anthocyanins and isoflavones.
3. Legumes
Legumes include peas, beans, and lintels. Rich in varieties of flavonoids such as isoflavones which include daidzein and genistein. It will help in boosting immunity and prevent cold and flu.
4. Dark Chocolate
The presence of flavonoids such as catechin, procyanidins & epicatechin which are primarily found in food will help to treat the influenza virus.