In recent times, natural compounds found in everyday foods have received considerable attention due to their proposed health benefits. Several plant-based bioactive compounds have shown functional activities that might be able to prevent a wide range of chronic diseases. The largest group of naturally occurring polyphenols are flavonoids, including apigenin, which has become a subject of interest for nutritionists, researchers, and health enthusiasts alike. Known for its potential anti-inflammatory, antioxidant, neuroprotective, anticancer, and other beneficial effects [1,2], it is found in a variety of fruits, vegetables, and herbs.
In this article, we will explore what apigenin is, discuss its potential health benefits, and delve into some of this compound's most notable natural sources. For a deeper dive into apigenin itself, check out this article.
What is apigenin and what does it mean for health?
Apigenin is part of the flavonoid group, a class of plant-based compounds that exert a diverse range of biological effects. Structurally, it belongs to the flavone class.
Scientific research has suggested that apigenin may offer diverse health benefits. Preliminary studies indicate that it can inhibit the growth of cancer cells and enhance the action of certain chemotherapy drugs [3-6]. It helps neutralize free radicals, reducing oxidative stress that can bring about cellular damage [7]. The compound’s ability to reduce oxidative stress and inflammation may also contribute to improved cardiovascular function [8], and improvement of chronic inflammation, a risk factor for many diseases [9]. Lastly, apigenin might also play a role in protecting neurons and supporting optimal brain health [10-12].
Although research is ongoing, the potential benefits of apigenin have spurred interest in identifying its natural dietary sources so that people can include this useful bioactive compound in their daily nutrition.
Natural sources of apigenin
Apigenin is found in a wide variety of plants, many of which are found in our diet. Here are some of the key natural sources of apigenin, as well as their characteristics and culinary uses:
- Chamomile. One of the richest natural sources of apigenin, chamomile can be prepared as a tea that is renowned for its calming effects and as a remedy for gastritis and indigestion [9,13]. It is frequently used to help with relaxation and to promote improved sleep quality [14], making it a popular herbal remedy in traditional and modern medicine.
- Parsley. A versatile herb widely used in cooking as a garnish and flavor enhancer, parsley is surprisingly high in apigenin and its inclusion can boost the nutritional profile of a particular meal. Dried parsley contains the highest concentration of apigenin (around 45,000 micrograms per gram of weight) [15]. Fresh parsley can be chopped and sprinkled over salads, soups, or pasta dishes. It can also be blended into sauces or used as an ingredient in pesto, making it an easy way to incorporate apigenin into the diet.
- Celery. Another well-known vegetable that is rich in apigenin is celery. Beyond its use as a crunchy snack, celery can be added to soups, salads, and stews. It has a mild flavor and satisfying texture that makes it a popular choice for those looking to benefit from its nutrient content.
- Onions. Though lower in apigenin content compared with chamomile, parsley, and celery, certain allium vegetables such as onions also contain the compound. Onions add flavor to many dishes but also offer a wide range of bioactive compounds that are beneficial to health [16]. They are known for their anti-inflammatory properties as well as their culinary qualities.
- Citrus fruits. Some citrus fruits, including oranges, grapefruits, and lemons, contain small amounts of apigenin [17]. These fruits are vaunted for their high vitamin C content and other antioxidants, making them a fundamental part of a well-rounded, nutrient-dense diet.
- Herbs and spices. Many dried herbs and spices retain significant amounts of apigenin, even after processing. In addition to parsley and celery, herbs such as oregano and thyme can contribute to your apigenin intake [18].
Conclusion
In this article, we have discussed what apigenin is and its potential health benefits as well as good sources for it in the diet. Apigenin is a promising natural compound with a range of potential health benefits that include antioxidant and anti-inflammatory effects to possible roles in cancer prevention and neuroprotection. By exploring and incorporating natural sources of apigenin, such as chamomile, parsley, celery, onions, citrus fruits, and other herbs, you can enrich your diet with a diverse array of nutrients and bioactive compounds. By choosing natural sources of apigenin, you are not only enhancing your nutritional intake but also connecting with a tradition of natural healing that has stood the test of time.
References
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