WHAT IS RUTIN?
Rutin (which is sometimes referred to as vitamin P1) is one of the many flavonols that can be found in plant based foods and is part of the phytonutrient family (a group of chemical compounds that occur naturally in plants and have multiple health benefits but are not considered essential to human health). It is a strong antioxidant (a substance which protects the body’s cells from oxygen related damage) which can also protect against cancer and inflammation. Today I will be discussing rutin and its role in the body in greater detail.
WHEN WAS RUTIN DISCOVERED?
Rutin was discovered in 1938 by the Hungarian biochemist Albert Szent-Györgyi as part of the flavonoid family. He initially referred to the flavonoids as vitamin P but it was later discovered that they are not essential to human health and therefore not technically vitamins.
HOW DOES YOUR BODY USE RUTIN?
As discussed above, rutin acts in a protective capacity throughout the body. The list below highlights the main functions of this phytonutrient in the body:
– Acting as an antioxidant and protecting your body from dangerous free radicals (harmful by-products of oxygen related reactions).
– Improving blood circulation.
– Increasing the activity of vitamin C.
– Preventing atherogenesis (the formation of plaques on the artery walls).
– Preventing cancer.
– Preventing heart disease.
– Promoting healthy eyes (by protecting against cataracts (clouding on the lenses of the eyes), glaucoma (a disease which damages the optic nerve and impairs vision) and macular degeneration).
– Protecting against haemophilia (a condition which causes uncontrollable bleeding).
– Protecting collagen (the main protein in animal connective tissues) within the body from damage (which can help keep the skin firm and prevent the formation of wrinkles).
– Strengthening the capillaries (the smallest blood vessels in the human body).
– Reducing inflammation within the body.
– Treating venous edema (a condition which causes swelling in the lower legs).
HOW MUCH RUTIN DO YOU NEED?
Rutin is not considered an essential nutrient and because of this no official recommended daily allowance (RDA) has been published. However, a number of sources suggest that consuming between 200 milligrams (mg) and 600mg each day will allow you to enjoy the rutin benefits listed above.
WHICH FOODS CONTAIN RUTIN?
Buckwheat is the richest source of rutin but other fruits and herbs also contain high levels. There is little information available on the exact amounts of rutin in specific foods but the list below highlights some of the best sources:
– Apple Peel.
– Apricots.
– Blackberries.
– Black Tea.
– Buckwheat.
– Cherries.
– Citrus Fruits.
– Green Peppers.
– Onions.
– Plums.
– Prunes.
WHAT ARE THE SYMPTOMS OF GETTING TOO MUCH RUTIN?
Overdosing on rutin is rare and normally only occurs as the result of excessive supplement consumption. In the occasional instances where a rutin overdose does occur it can lead to the following negative symptoms:
– Dizziness.
– Fatigue.
– Headaches.
– Muscle stiffness.
– Rapid heartbeats.
– Stomach discomfort.
In addition to the above, certain people are allergic to rutin and may experience unpleasant symptoms even when consuming normal amounts of this phytonutrient. The symptoms of rutin allergy include:
– Breathing problems.
– Chest pain.
– Skin rashes.
RUTIN SUMMARY
Like many of the other flavonols, rutin is a highly protective phytonutrient. It can help your body fight cancer, free radicals and inflammation whilst also keeping your blood and your eyes healthy. So if you want to keep your body fully protected from disease and damage, make sure rutin is part of your diet.
Sources:
List Of Phytochemicals In Foods (Wikipedia)
Rutin (Herbs 2000)
Rutin (Phytochemicals.info)
What Is Phytochemical? (Juicing For Health)
Rutin (Nutritional Supplements Health Guide)
Rutin (Vitamins & Health Supplements Guide)
What is Rutin? (The Bright Hub)