What is Vitamin P? Try these foods to boost immunity and protect your heart

Vitamin P, commonly known as flavonoids or bioflavonoids, is a group of yellow polyphenolic compounds in vegetables, dark-hued fruits and cocoa. Bioflavonoids like quercetin, rutin, hesperidin and catechins are responsible for giving brighter colours to plants. These compounds have antioxidant and anti-inflammatory properties that can improve heart health. Interestingly, the human body doesn’t produce bioflavonoids. Meanwhile, these boost immunity, improve vitamin C absorption and protect you from severe diseases. These are some of the food items that are rich in vitamin P.

Dark chocolate
Dark chocolates containing at least 70 per cent cocoa and flavonoids like catechins are good sources of antioxidants.
Apple
Apples with skin contain quercetin, a bioflavonoid. Fresh apples can be enjoyed as a snack, added to salads, or eaten with nut butters. Make sure to eat apples with the skin on, as the skin is loaded with flavonoids.
Green tea, black tea
Green and black teas contain catechins. Drinking 2 – 3 cups of green or black tea (hot or iced) will supply the body with essential bioflavonoids. However, to get maximum benefit, it is better to enjoy the teas without adding sugar.

Berries
Blueberries, strawberries, raspberries and blackberries are storehouses of bioflavonoids, anthocyanins and quercetin. You could add a handful of berries to your breakfast cereal or to your favourite smoothie. Eating berries regularly will nourish your body with vitamin P and antioxidants.
Citrus fruits
Citrus fruits like oranges, lemons, and grapefruits are amazing sources of bioflavonoids like rutin and hesperidin. You can enjoy these fruits fresh as a snack or add them to salads and juices. The pith, the white lining around these fruits, contains bioflavonoids, so the fruits should be eaten without removing the pith.