assorted-fruits-basket-full-of-lemon-kiwi-apple-cabbage-and-other-natural-sources-of-luteolin

19 Luteolin-Rich Foods for a Healthy Diet

This article highlights 19 powerful foods that contain luteolin to incorporate into a balanced diet. These natural foods high in luteolin include herbs, spices, veggies, fruits, and oils. From the herbs we sprinkle on our pasta to the fruits we snack on, you can use them to make nutritious meals. 

thyme, peppers, citrus fruits, and other natural sources of luteolin

As we go through this list, you’ll learn about herbs like thyme, vegetables like broccoli, and fruits like apples and citrus. Luteolin has many health benefits, including defense against obesity and metabolic disorders. It activates adipose (fat) browning, boosts fat burning, and dissipates energy as heat, which can help minimize excess fat storage.

Herbs and Spices Rich in Luteolin

Here’s a table showing the luteolin density in different herbs and spices.

Herb/SpiceLuteolin Content (mg per 100 g FW)
Thyme (Fresh)39.50
Rosemary (Dried)3.00
Oregano (Dried Mexican)56.33

FW stands for Fresh Weight.

Thyme

Thyme isn’t just a tiny herb with a big flavor; it’s also packed with luteolin! This small, leafy green is perfect for adding a punch of taste to your soups, stews, and roasted meats. But that’s not all – thyme is like a health superhero in a small package, helping your body fight germs and inflammation.

Rosemary

Rosemary is another excellent source of luteolin. Its needle-like leaves are not only great for flavoring your favorite dishes like grilled chicken or potatoes, but they’re also full of health benefits. Rosemary can help your brain stay sharp and your body feels good. Plus, it makes your kitchen smell amazing while you cook!

Oregano

The luteolin content in oregano can vary depending on the specific species and growing conditions. Studies have identified luteolin as the second major phenolic compound in oregano, with the content ranging from 77 to 345.4 mg/100 g dry weight in different oregano accessions. 

Therefore, oregano can be considered a significant dietary source of luteolin,Sprinkle some oregano on your next pizza or pasta sauce, and you’ll give your body a health boost without knowing it. It’s a simple way to make your meals both yummy and healthy.

Parsley

Parsley might be known as a garnish, but it’s so much more than that. This bright green herb is full of luteolin, which means it’s not just there to make your plate look pretty – it’s there to help keep you healthy. Add parsley to your salads, soups, or sandwiches for a fresh flavor and a health kick.

parsley-plants-on-farm

Peppermint

Peppermint isn’t just for freshening your breath. It’s also a great source of luteolin! Whether sipping peppermint tea or adding it to your desserts, this refreshing herb tastes tremendous and brings many health benefits. It’s a cool way to stay healthy!

Chamomile

Chamomile is a gentle herb famous for its calming effects. But did you know it’s also rich in luteolin? Drinking chamomile tea can be a relaxing way to end your day, and it’s also helping your body in more ways than one. It’s like a warm, soothing hug in a cup, with a bonus of health benefits!

You can use these herbs to cook healthy meals or add flavor to your favorite drinks!

Luteolin-Rich Vegetables

Here’s a table that provides a comprehensive comparison of the luteolin content in each vegetable.

VegetableLuteolin Content (mg/100g)Luteolin Content (mg/kg)
Broccoli0.88.0
Onion Leaves39.1391.0
Carrots0.27 – 0.802.7 – 8.0
Lettuce2.9729.7
Common Cabbage (Red, Raw)0.00 – 0.63 (Avg: 0.10)0.0 – 6.3 (Avg: 1.0)

Broccoli

Broccoli is not just a tree-like veggie that’s fun to eat; it’s also a luteolin powerhouse! This green vegetable is perfect for steaming, stir-frying, or eating raw in salads. Broccoli is tasty and packed with nutrients that can help keep your body strong and healthy. It’s like a mini forest of goodness on your plate!

Onion Leaves

Onion leaves, often overlooked, are a hidden gem in the world of luteolin-rich foods. They add a zesty flavor to your dishes and are great in salads, soups, or as a garnish. These green leaves are more than just a flavor enhancer; they’re also a great way to add a health boost to your meals.

Carrots

Carrots are not just for bunnies! These crunchy, orange veggies are a great source of luteolin. Whether you like them raw, cooked, or juiced, carrots are a versatile addition to any meal. They’re good for your eyesight and give your body a healthy dose of luteolin.

Peppers

Peppers, in all their colorful varieties, are a fantastic source of luteolin. Whether you prefer them sweet or spicy, peppers can flavor your dishes. They’re great in salads, stir-fries, or even stuffed. Plus, they’re a tasty way to boost your health!

Green Bell PeppersLuteolin Content
Grilled46.00 ± 0.76 mg/kg f.w.
Raw2.1 ± 0.2 to 8.15 ± 4.10 mg/100 g f.w.

This table presents the variability in luteolin content in green bell peppers, with different values reported based on the preparation method and study conditions.

Cabbages

Luteolin, a plant-derived bioactive compound, is found in cabbage and has been associated with anti-inflammatory properties and potential benefits for gut health. The presence of luteolin in cabbage and its possible effects on gut health are supported by scientific evidence, making cabbage a valuable addition to a luteolin-rich diet.

Here are some suggestions for the best usage of luteolin-rich vegetables:

  • Add raw cabbage, broccoli, and celery to your salads, as cooking can lead to some loss of this compound.
  • Lightly steamed vegetables can help preserve their luteolin content while making them easier to digest.
  • Incorporate these luteolin-rich vegetables into stir-fries with other colorful vegetables for a healthy and delicious meal.
  • Prepare simple side dishes by sautéing or roasting cabbage, broccoli, or celery in olive oil.
  • Add these vegetables to soups and stews.
  • Eat celery or broccoli with hummus or a light dip as a healthy snack.

Fruits High in Luteolin

FruitLuteolin Content (mg per 100 g FW)
Apple Skins2.70
Lemons (Citrus Fruits)2.31
Kiwis2.23

This table shows the luteolin density in different fruits.

assorted-fruits-basket-full-of-lemon-kiwi-apple-cabbage-and-other-natural-sources-of-luteolin

Lemons

Lemons, specifically the raw fruit without peel, contain a luteolin content of 1.50 mg/100 g. Lemon has anti-inflammatory and antioxidant properties. You can incorporate it into a balanced diet to improve overall health and well-being.

Watermelon

Watermelon is less commonly known for its luteolin content than other fruits and vegetables. Watermelon possesses significant antioxidant properties, which can be attributed to luteolin combined with phytochemicals such as flavonoids, phenols, and polyphenols.

Navel Oranges

While navel oranges are not among the highest sources of luteolin, they contain this beneficial compound, adding to their nutritional value. With their easy-to-peel skin and sweet taste, these oranges are great for a quick snack or to squeeze into juice. 

Red Grapefruit

Red grapefruit contains a small amount of luteolin and other vitamins. When paired with vitamin C, luteolin may exhibit enhanced health benefits. Vitamin C can work synergistically with luteolin to provide increased protection against oxidative stress and inflammation.

Other Luteolin Sources

Chrysanthemum Flowers

Research has shown that the ingestion of luteolin-rich chrysanthemum flower extract can suppress baseline serum uric acid levels in individuals with mild hyperuricemia, a condition characterized by elevated uric acid levels in the blood.

Additionally, chrysanthemum flowers exhibit hypolipidemic effects, and their main components, luteolin and luteoloside, have been studied for their potential benefits in hyperlipidemia.

Dandelion

The presence of luteolin in dandelions, particularly in the flowers, leaves, and roots, contributes to their potential therapeutic properties. Research has shown that dandelion extract can suppress inflammasome in intestinal epithelial cells and reactive oxidative species, indicating its anti-inflammatory and ROS-scavenging activities.

Olive Oil

a man pouring olive oil in a bwol

The presence of luteolin in olive oil and other phenolic compounds contributes to its potent antioxidant characteristics. Its radical scavenging activities are beneficial for maintaining health and protecting against oxidative stress.

Olive Oil TypeLuteolin Content (mg per 100 g)
Extra Virgin Olive Oil0.36
Refined Olive Oil0.12
Virgin Olive Oil0.13

Olive oil is a well-known component of most diet and is recognized for its various health benefits.

Understanding the Health Benefits of Luteolin

Luteolin, a type of flavonoid found in many plants, is known for its impressive health benefits. This powerful compound has been studied for its effects on the heart, its ability to fight tumors, and its anti-inflammatory properties. 

Health Benefit CategoryDescription
Antioxidant and Anti-inflammatory PropertiesLuteolin exhibits anti-inflammatory and antioxidant activities, beneficial for managing pain in chronic conditions and reducing oxidative stress. It reduces inflammation by inhibiting various biochemical pathways and inflammatory mediators in chronic diseases. Its antioxidant activity comes from its ability to chelate metal ions and inhibit the production of reactive oxygen species.
Cardiovascular ProtectionLuteolin helps reverse glucose intolerance, improve heart function in heart failure, and reverse atherosclerosis in coronary artery disease. It improves cardiac function after myocardial ischemia/reperfusion injury in diabetic rats. Luteolin exerts cardioprotective effects against myocardial ischemia/reperfusion injury through different signaling pathways. Further clinical trials are needed to observe its therapeutic impact on cardiovascular conditions.
Neuroprotective EffectsLuteolin has neuroprotective effects, capable of crossing the blood-brain barrier and exerting antioxidant and anti-inflammatory effects on the brain. It shows potential in preventing and managing neurodegenerative diseases such as Alzheimer’s, Parkinson’s, and Multiple Sclerosis.
Cancer PreventionLuteolin is known for its anti-cancer effects. It can inhibit NF-kB signaling, TLR4 signaling, and cytokine expression in mast cells, contributing to cancer prevention.

Other Benefits: Luteolin acts as a natural antihistamine, prevents mast cell degranulation, attenuates airway mucus production, and promotes testosterone levels. It also has the potential to manage inflammatory conditions and inhibit various signaling pathways in the body.

These benefits highlight the diverse therapeutic potential of luteolin, making it a valuable component of a healthy diet and a subject of ongoing research for various health conditions.

Conclusion

As we wrap up our journey through the world of luteolin-rich foods, it’s clear that this powerful compound is a real game-changer for our health. From herbs and spices to vegetables and fruits, we’ve explored a variety of foods high in luteolin, each with its unique taste and health benefits. Whether it’s the refreshing zest of lemons or the comforting warmth of chamomile tea, luteolin food sources are both delicious and nutritious.

Foods with luteolin aren’t just limited to one category; they span across various types of foods we eat every day. If you are busy or do not have the means to buy fresh veggies, you can get luteolin from FDA-approved supplements that combine several potent natural compounds.

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