< back to the wellness blog

December 5, 2022 • Healthy Eating & Nutrition

Foods Highest In Flavonols

The foods highest in flavonols are delicious and I recommend you eat them often!


plate of blueberries and raspberries high in flavonols

Flavonols are plant pigments, phytochemicals, with potent antioxidant and anti-inflammatory properties. Studies have shown they are protective for all aspects of health, especially heart health and brain health.

The foods highest in flavonols include the following in no particular order:

  • dark leafy greens
  • beans
  • tea
  • broccoli
  • tomatoes
  • apples
  • red wine
  • citrus
  • pears
  • grapes
  • berrieS
  • olive oil

Try this recipe with flavonol-rich tomatoes!

Tomatoes Baked with Thyme and Cheese

Serves 4

Cooked tomatoes are divine and even healthier than fresh!


  • 6 big fresh-picked local tomatoes, cut in half (if unavailable campari will work, but just picked ripe tomatoes are best… your farmer’s market or home garden)
  • 2 tbsp. chopped fresh thyme
  • 2-3 tbsp extra virgin olive oil
  • 1/4 cup of crumbled goat cheese, feta, or cheese of choice
  • Salt and pepper to taste


Preheat oven to 400 degrees. Snuggle tomatoes cut side up in a baking dish. Drizzle tomatoes with olive oil and sprinkle with thyme, salt, and pepper. Bake for 25 minutes or until very soft and blistered in some areas. Cover the tomatoes evenly with cheese and cook for another 5 minutes or until cheese is melted and bubbly.

And this video on the flavonol-rich food, beans!