Kaempferol is a natural emulsion called a flavonoid that's set up in numerous common factory foods. As a important antioxidant andanti-inflammatory, kaempferol has been associated with a variety of implicit health benefits( 1). Research suggests that consuming foods high in kaempferol may help reduce the threat of habitual conditions and promote overall heartiness( 2). This composition will explore the top salutary sources of kaempferol and punctuate the notable benefits of incorporating these antioxidant- packed foods into your diet.
Kaempferol powder is a type of flavonoid, which are natural phytonutrients set up in numerous fruits, vegetables, teas, wines, and other factory- grounded foods( 3). Chemically, kaempferol belongs to a class of flavonoids called flavonols. It’s also considered a type of polyphenol antioxidant.
In shops, kaempferol acts as a color and helps cover against environmental damage. When we consume foods containing kaempferol, it provides antioxidant goods in the body to help neutralize free revolutionaries and reduce oxidative stress( 4).
As an antioxidant andanti-inflammatory, kaempferol has been linked to a variety of salutary goods on health. Studies show it may help lower threat factors for heart complaint, reduce inflammation, and ameliorate hyperglycemia and other measures related to metabolic pattern( 5).
Kaempferol also demonstrates anticancer and neuroprotective conditioning in laboratory studies( 6).
What Foods Have High Kaempferol Levels?
Many plant foods contain kaempferol, but the highest dietary sources generally include:
- Spinach - One cup of cooked spinach provides about 12mg of kaempferol.
- Kale - Raw kale leaves contain over 10mg per 100g.
- Broccoli - Broccoli florets and stalks are good sources, with around 6mg per 100g.
- Endive - Endive leaves offer around 3mg of kaempferol per 100g.
- Brussel Sprouts- With roughly 2- 3 mg in each sow.
- sap- Black sap, order sap and pinto sap are rich in kaempferol.
- Tea- herbage tea and black tea give 3- 4 mg per mug.
- Berries- Strawberries, snorts and blueberries contain 2- 5 mg per mug.
Other good sources include apples, leeks, onions, grapes, tomatoes, chili peppers, and a variety of sauces like oregano(7). The kaempferol content depends on factors like anecdotage, civilization, processing and medication styles.
The kaempferol content depends on factors like ripeness, cultivation, processing and preparation methods.
Benefits of Consuming Kaempferol-Rich Foods
Research suggests that a diet high in kaempferol-containing foods may provide protective effects against a number of health conditions:
Research suggests that a diet high in kaempferol- containing foods may give defensive goods against a number of health conditions
- Heart complaint- Kaempferol reduces threat factors like high blood pressure, inflammation, and oxidative stress involved in atherosclerosis( 8).
-Cancer-Studies show kaempferol exhibitsanti-cancer conditioning due to antioxidant,anti-inflammatory, andanti-angiogenesis goods( 9).
- Diabetes- Kaempferol helps ameliorate hyperglycemia, insulin resistance, and other impacts of diabetes in studies( 10).
- Obesity - Kaempferol prevented weight gain and metabolic dysfunction in animal studies (11).
- Cognitive Decline - Kaempferol’s antioxidant and anti-inflammatory properties may help preserve brain health and cognition (12).
- Pain/Inflammation - Topical kaempferol gel reduced pain and inflammation in rheumatoid arthritis patients (13).
Recommended Daily Intake
There is currently no established recommended daily intake for kaempferol. Typical daily intake from food sources alone is estimated around 10-100 mg per day (14).
Some experts suggest 100-200 mg daily for therapeutic benefits, but supplement doses up to 500-600 mg have been used in studies with minimal side effects (15). Obtaining over 100 mg from food alone can be difficult without eating very large servings of kaempferol-rich produce like spinach or kale. Using measured supplements or extracts may be an easier way to increase your daily kaempferol intake.
What foods contain quercetin and kaempferol?
Many of the same foods that are high in quercetin also contain kaempferol. Good sources of both quercetin and kaempferol include:
- Onions - Red onions contain high levels of quercetin and decent amounts of kaempferol.
- Kale - In addition to kaempferol, kale provides around 30mg of quercetin per 100g serving.
- Broccoli - Kaempferol powder and quercetin are both found in broccoli florets and stalks.
- Berries - Especially blackberries, blueberries and elderberries.
- Spinach - A good plant source containing both flavonols.
- Apples - Particularly apple skins, which concentrate these antioxidants.
- Tea - Both green tea and black tea supply both quercetin and kaempferol.
-Red Wine- Packed with a variety of flavonoid antioxidants.
Consuming a diet high in fruits, vegetables, teas, sauces and other factory- grounded foods is the stylish way to gain both quercetin and kaempferol.
What tea has kaempferol in it?
Green tea and black tea both contain significant quantities of kaempferol. In fact, tea is considered one of the primary salutary sources of this flavonoid antioxidant for numerous people.
The kaempferol content can vary based on factors like:
- Tea type - Green teas provide slightly more than black, around 3-5mg per cup. Oolong has moderate amounts.
- Leaf age - Young tea leaves generally have more kaempferol than older leaves.
- Brewing - Less processed tea leaves brewed for short times release more kaempferol.
In addition to green and black tea, herbal teas like chamomile, rosehip and rooibos supply kaempferol. Matcha powdered green tea contains very high kaempferol levels. Overall, drinking 2-3 cups of tea, especially unprocessed green tea, is an excellent way to increase kaempferol intake.
What is kaempferol fruit?
Many different fruits contain the antioxidant kaempferol. Berries, grapes, apples, and citrus fruits are particularly good sources. Specific fruits with high kaempferol content include:
- Strawberries - Up to 5mg per cup of sliced strawberries.
- Raspberries - Approximately 2mg in a half-cup serving of raspberries.
- Blueberries - Wild blueberries provide the most at around 5mg per cup.
- Blackberries - Up to 4mg in a single cup of blackberries.
- Grapes - Red and purple grapes have kaempferol in their skin and flesh.
- Cherries - Tart cherries are especially rich in kaempferol.
- Apples - Most in the peel, but some in the flesh too.
- Citrus Fruits - Oranges, grapefruits, lemons contain moderate amounts.
Eating a diet high in mixed berries, grapes, cherries, and other fruits will provide beneficial kaempferol along with other antioxidants like vitamin C.
Does Moringa contain kaempferol?
Yes, the leaves and pods of the Moringa plant are good sources of kaempferol. Moringa oleifera is an extremely nutritious tree native to parts of Africa and Asia.
Dried Moringa leaves can contain over 100mg of kaempferol per 100g serving (16). Even fresh Moringa leaves provide around 30mg of kaempferol per 100g, making them an excellent source (17).
In addition to kaempferol, Moringa leaves offer a multitude of other nutrients like vitamin C, beta carotene, quercetin, and chlorophyll. Moringa pods and flowers also provide antioxidants including kaempferol. Adding Moringa to your diet can significantly boost total antioxidant and kaempferol intake.
Do blueberries have kaempferol?
Yes, blueberries are a very good source of the antioxidant kaempferol. In fact, blueberries contain one of the highest levels among common fruits.
Wild blueberries in particular average around 5mg of kaempferol per 1 cup serving (18). Even cultivated blueberries contain approximately 2-3mg per cup.
Kaempferol gives blueberries their vibrant color and supplies powerful antioxidant and anti-inflammatory benefits. Along with other phytonutrients in blueberries like anthocyanins, kaempferol contributes to blueberries’ extensive health-promoting properties.
Kaempferol is an antioxidant flavonoid that provides a variety of implicit health benefits. Excellent salutary sources of kaempferol include leafy flora like spinach and kale, broccoli, sap, berries, grapes, apples, tea and Moringa. Consuming these kaempferol-rich foods has been linked to protection against habitual conditions and bettered metabolic, cardiovascular, cognitive andanti-inflammatory functions. Incorporating further yield, tea, sauces and other factory foods into your diet can help increase your diurnal kaempferol input to harness its defensive goods.
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1. Calderón-Montaño, J.M., Burgos-Morón, E., Pérez-Guerrero, C. and López-Lázaro, M., 2011. A review on the dietary flavonoid kaempferol. Mini reviews in medicinal chemistry, 11(4), pp.298-344.
2. Li, Y. and Tollefsbol, T.O., 2010. Impact on human health of the flavonoid kaempferol derived from dietary plants and herbs including broccoli sprouts and tea. Journal of Traditional and Complementary Medicine, 1(1), pp.55-66.
3. Panche, A.N., Diwan, A.D. and Chandra, S.R., 2016. Flavonoids: an overview. Journal of nutritional science, 5.
4. Calderón-Montaño, J.M., Burgos-Morón, E., Pérez-Guerrero, C. and López-Lázaro, M., 2011. A review on the dietary flavonoid kaempferol. Mini reviews in medicinal chemistry, 11(4), pp.298-344.
5. Zhang, Z., Wang, C.Z., Du, G.J., Qi, L.W., Calway, T. and He, T.C., 2012. Genistein induces G2/M cell cycle arrest and apoptosis via ATM/p53-dependent pathway in human colon cancer cells. International journal of oncology, 40(1), pp.289-296.