Table 1.

Recommended table for daily consumption of flavonoids.

Types of bioflavonoids and their food sources	Recommended daily intake of bioflavonoids for athletes	Potential health benefits of bioflavonoids for athletes	Potential side effects or interactions with medications or other supplements	Current evidence and recommendations for incorporating bioflavonoids into athletic rehabilitation plans
Flavonols: quercetin, kaempferol, myricetin	Fruits (apples, grapes, berries, citrus fruits), vegetables (onions, kale, broccoli), tea	Recommended intake of flavonols ranges from 50–500 mg/day	Lowers inflammation and oxidative stress, improves vascular function, enhances immune function, manages pain, influences energy metabolism	Possible interactions with medications that affect blood clotting (e.g., aspirin, warfarin)
Flavanones: hesperidin, naringenin	Citrus fruits (oranges, grapefruits), tomatoes	Recommended intake of hesperidin ranges from 25–500 mg/day	Lowers inflammation and oxidative stress, improves vascular function, enhances immune function, manages pain	Possible interactions with medications that affect blood pressure (e.g., calcium channel blockers)
Flavones: apigenin, luteolin	Parsley, celery, chamomile tea	Recommended intake of apigenin ranges from 5–50 mg/day	Lowers inflammation and oxidative stress, improves vascular function, enhances immune function, manages pain	Not known to have significant side effects or interactions
Flavanols: catechins, epicatechins	Tea, cocoa, berries, grapes, nuts	Recommended intake of catechins ranges from 100–1,000 mg/day	Lowers inflammation and oxidative stress, improves vascular function, enhances immune function, manages pain	Possible interactions with medications that affect blood pressure (e.g., calcium channel blockers)
Anthocyanins: cyanidin, delphinidin	Berries, grapes, cherries, pomegranates	Not established, but recommended intake of anthocyanins ranges from 50–1,000 mg/day	Lowers inflammation and oxidative stress, improves vascular function, enhances immune function, manages pain	Not known to have significant side effects or interactions
Isoflavones: genistein, daidzein	Soybeans, soy products	Recommended intake of isoflavones ranges from 50–150 mg/day	Lowers inflammation and oxidative stress, improves vascular function, enhances immune function	Possible interactions with medications that affect hormones (e.g., birth control pills, hormone replacement therapy)