Chances are you’ve never heard of rutin before. It’s certainly not on the list of the sexy super nutrients that get all the attention. But this unassuming flavonoid ought to be on all of our radars.
Rutin is a plant pigment that’s found in a number of fruits and vegetables. The antioxidant is a kissing cousin of another nutrient you likely have heard of, quercetin. The two nutrients share a very similar chemical makeup, and like quercetin, experts say rutin also naturally fights inflammation and strengthens blood vessels.
Boost blood flow and protect your heart
Traditionally, rutin has been used to boost heart health, reduce stroke risk and to treat varicose veins, hemorrhoids and other vascular (vein and artery) related conditions. Research has shown the flavonoid may help naturally thin the blood, improving circulation and reducing your risk of heart disease.1,2,3
Several studies have revealed rutin may help control cholesterol levels.2.4.5 The nutrient helps relieve a painful nerve condition called mucositis, a side effect of the cancer drug oxaliplatin.6 And while more study is needed, rutin’s antioxidant and anti-inflammatory benefits give it the potential to one day be a star player in the fight against cognitive decline and dementia.
But it turns out rutin’s not done surprising us. Researchers from the Chinese Academy of Sciences say rutin (in this case extracted from mulberries) could help us shed fat and fight obesity. The exciting new animal study—published in the FASEB Journal—revealed that rutin could have the power to trigger our body’s natural fat-burning abilities.7
Research reveals rutin may trigger fat burning
You see our bodies are equipped with two kinds of fat, the ordinary white fat we’re all familiar with (and that we love to hate when it shows up on our thighs or around our middle) and so-called brown fat that can literally burn through calories, producing heat and ultimately helping us to shed fat. When researchers fed rutin to a group of genetically obese mice, and a group of overfed obese mice, the flavonoid significantly improved “glucose homeostasis” in both groups of our furry friends.
In other words, the rutin appears to have activated the fat-burning brown fat, making it a natural way to lose weight and fight obesity. Researchers also pointed out that the rutin could be used to help fight other obesity-related diseases such as heart disease and diabetes.
More research is needed to find out exactly how rutin is triggering the brown fat, but there’s no reason to sit around and wait for it to be completed. You can start putting the power of rutin to work for yourself right away by eating more rutin-rich foods including…
- Unpeeled organic apples
- Asparagus
- Figs
- Elderflower tea
- Unfermented rooibos tea
- Amaranth leaves
- Blueberries
- Blackberries
- Mulberries
- Apricots
- Rose hips
- Buckwheat
Rutin supplements are also available wherever supplements are sold. Rutin has been found to be more effective when combined with quercetin, so if you’re considering trying a supplement you might want to look for one that contains both nutrients.
References:
1. “5-Year control and treatment of edema and increased capillary filtration in venous hypertension and diabetic microangiopathy using O-(beta-hydroxyethyl)-rutosides: a prospective comparative clinical registry,” Angiology. 2008 Feb-Mar;59 Suppl 1:14S-20S
2. “Effect of hesperidin and rutin on oxidative modification of high density lipoprotein in vitro,” Zhong Xi Yi Jie He Xue Bao. 2004 Mar;2(2):115-6, 119
3. “Mechanisms involved in the antiplatelet activity of rutin, a glycoside of the flavonol quercetin, in human platelets,” J Agric Food Chem. 2004 Jul 14;52(14):4414-8
4. “Inhibitory effect of quercetin, rutin and puerarin on HDL oxidation induced by Cu2+,” Sichuan Da Xue Xue Bao Yi Xue Ban. 2004 Nov;35(6):836-8
5. “Synergistic inhibition of low-density lipoprotein oxidation by rutin, gamma-terpinene, and ascorbic acid,” Phytomedicine. 2004 Feb;11(2-3):105-13
6. “The antioxidant effects of the flavonoids rutin and quercetin inhibit oxaliplatin-induced chronic painful peripheral neuropathy,” Mol Pain. 2013 Oct 23;9:53. doi: 10.1186/1744-8069-9-53
7. “Rutin ameliorates obesity through brown fat activation,” FASEB Journal; published ahead of print October 20, 2016
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