Rutin, also known as rutoside or vitamin P, is a bioflavonoid found in certain fruits, vegetables, and plant-based foods. It is known for its antioxidant and anti-inflammatory properties and is often used as a dietary supplement.
Science-backed benefits associated with Rutin:
- Antioxidant Activity: Rutin is a potent antioxidant that helps neutralize free radicals in the body. Free radicals are unstable molecules that can cause oxidative damage to cells and DNA, leading to inflammation, aging, and chronic diseases such as cancer and heart disease. Rutin's antioxidant properties help protect cells from this damage.
- Anti-inflammatory Effects: Rutin has been shown to have anti-inflammatory properties, which can help reduce inflammation in the body and alleviate symptoms associated with inflammatory conditions such as arthritis, asthma, and inflammatory bowel disease (IBD). It may help inhibit the production of inflammatory molecules and modulate the activity of immune cells.
- Heart Health: Rutin may help promote heart health by reducing the risk of cardiovascular disease. It can help lower blood pressure, improve cholesterol levels, and protect against oxidative damage to blood vessels. Additionally, rutin has been shown to have anti-thrombotic properties, which can help prevent blood clots and reduce the risk of stroke and heart attack.
- Capillary Health: Rutin is believed to help strengthen capillary walls and improve circulation. It may help reduce the risk of conditions such as varicose veins, hemorrhoids, and chronic venous insufficiency by supporting the structure and function of blood vessels.
- Skin Health: Rutin may have benefits for skin health and wound healing. It can help promote collagen production, improve skin elasticity, and reduce inflammation, which may help alleviate symptoms of conditions such as eczema, psoriasis, and acne.
- Eye Health: Rutin is thought to have protective effects on the eyes and may help reduce the risk of conditions such as cataracts and age-related macular degeneration (AMD). It can help strengthen the blood vessels in the eyes and protect against oxidative damage caused by UV radiation and other environmental factors.
- Cancer Prevention: Some preliminary studies have suggested that rutin may have anti-cancer properties, including the ability to inhibit the growth of cancer cells and induce apoptosis (programmed cell death). However, more research is needed to fully understand its effects on cancer prevention and treatment.
Rutin is commonly found in foods such as buckwheat, apples, citrus fruits, cherries, grapes, berries, onions, and green tea. It is also available as a dietary supplement in capsule or tablet form. While rutin is generally considered safe when consumed in foods, high doses from supplements may cause side effects such as digestive issues. It's always a good idea to consult with a healthcare professional before starting any new supplement regimen, especially if you have any underlying health conditions or are taking medications.
Remember, all supplements are not created equal, finding a quality supplement takes time and research. Always be sure to find a reputable company, check sources, included ingredients, and know that most quality supplements will come with a higher price tag.
incorporating Rutin:
Rutin is found in various plant-based foods, particularly fruits, vegetables, and grains. Here are some food sources of rutin:
- Buckwheat
- Apples
- Citrus fruits (especially oranges, grapefruits, and lemons)
- Cherries
- Grapes
- Berries (such as blueberries, cranberries, and strawberries)
- Apricots
- Peaches
- Elderberries
- Raspberries
- Green and black tea
- Asparagus
- Onions
- Kale
- Spinach
- Broccoli
- Red bell peppers
- Mulberries
- Blackberries
These foods contain varying amounts of rutin, with buckwheat and citrus fruits being particularly rich sources. Including a variety of these foods in your diet can help ensure an adequate intake of rutin and other beneficial nutrients.
Rutin Supplements
- Rutin Powder
- Rutin Capsules
- Uplift with Rutin along with many other incredible ingredients
A group of polyphenolic compounds found in citrus fruits such as oranges, lemons, grapefruits, and limes. They are known for their antioxidant and anti-inflammatory properties, and they offer several potential health benefits.
Antioxidant Activity: Citrus bioflavonoids possess strong antioxidant properties, helping to neutralize free radicals in the body. Free radicals are unstable molecules that can cause oxidative damage to cells and DNA, leading to inflammation, aging, and chronic diseases such as cancer and heart disease. By scavenging free radicals, citrus bioflavonoids help protect cells from this damage.
Cardiovascular Health: Citrus bioflavonoids may help promote heart health by supporting healthy blood vessels and reducing the risk of cardiovascular disease. They can help improve blood flow, lower blood pressure, and reduce inflammation in the blood vessels, which can help prevent conditions such as atherosclerosis, heart attack, and stroke.
Capillary Health: Citrus bioflavonoids, particularly rutin and hesperidin, are believed to help strengthen capillary walls and improve circulation. They may help reduce the risk of conditions such as varicose veins, hemorrhoids, and chronic venous insufficiency by supporting the structure and function of blood vessels.
Immune System Support: Citrus bioflavonoids may help support the immune system by modulating the activity of immune cells and reducing inflammation. They can help enhance the function of immune cells such as macrophages, T cells, and natural killer cells, which play a key role in fighting infections and diseases.
Anti-inflammatory Effects: Citrus bioflavonoids have been shown to have anti-inflammatory properties, which can help reduce inflammation in the body and alleviate symptoms associated with inflammatory conditions such as arthritis, asthma, and inflammatory bowel disease (IBD). They may help inhibit the production of inflammatory molecules and modulate the activity of immune cells involved in the inflammatory response.
Skin Health: Citrus bioflavonoids may have benefits for skin health and wound healing. They can help promote collagen production, improve skin elasticity, and reduce inflammation, which may help alleviate symptoms of conditions such as eczema, psoriasis, and acne.
Eye Health: Some citrus bioflavonoids, such as hesperidin and naringenin, are believed to have protective effects on the eyes and may help reduce the risk of conditions such as cataracts and age-related macular degeneration (AMD). They can help strengthen the blood vessels in the eyes and protect against oxidative damage caused by UV radiation and other environmental factors.
Citrus bioflavonoids are naturally present in citrus fruits and are also available as dietary supplements in capsule or tablet form. While citrus bioflavonoids are generally considered safe when consumed in foods, high doses from supplements may cause side effects such as digestive issues. It's always a good idea to consult with a healthcare professional before starting any new supplement regimen, especially if you have any underlying health conditions or are taking medications.
Oranges
Lemons
Grapefruits
Limes
Tangerines
These citrus fruits contain various types of bioflavonoids, including hesperidin, naringin, quercetin, rutin, and citrus flavonoids. Including these fruits in your diet will provide you with natural sources of naturally occuring and bioavailable citrus bioflavonoids and their associated health benefits.
Mandarins
Bergamot
Pomelos
Kumquats
Sources & Published Research
Rutin
- Chua, L. S. (2013, December). A review onplant-based rutin extraction methods and its pharmacological activities[Abstract}. Journal of Ethnopharmacology,150(3), 805-817.
- Ostrakhovitch, E. a., Afanas’ev, I. B. (2001,September 15). Oxidative stress in rheumatoid arthritis leukocytes: Suppressionby rutin and other antioxidants and chelators. Biochemistry Pharmacology, 62(6), 743-746.
- Prescott, B. (2012, May 9). Flavonoid compoundcan prevent blood clots. Harvard Gazette.
- Sattanathan, K., Dhanapal, C. K., &Manavala, R. (2010, December). LDL lowering properties of rutin in diabeticpatients. International Journal of Pharmaand Bio Sciences, 1(4), 467-473.
- Sumera, W. (n.d.). Rutin
- A review on plant-based rutin extraction methods and its pharmacological activities
Citrus BioFlavinoids
- Protection of ascorbic acid from copper(II)-catalyzed oxidative degradation in the presence of flavonoids: quercetin, catechin and morin
- Citrus flavonoids and lipid metabolism
- Update on uses and properties of citrus flavonoids: new findings in anticancer, cardiovascular, and anti-inflammatory activity
- Hesperidin, a citrus bioflavonoid, decreases the oxidative stress produced by carbon tetrachloride in rat liver and kidney
- Flavonoids, Inflammation and Immune System
- The Anti-Aging Potential of Neohesperidin and Its Synergistic Effects with Other Citrus Flavonoids in Extending Chronological Lifespan of Saccharomyces Cerevisiae BY4742
- Beneficial Effects of Citrus Flavonoids on Cardiovascular and Metabolic Health
