What food is highest in hesperidin?

Hesperidin is a bioflavonoid found primarily in citrus fruits, known for its antioxidant and anti-inflammatory properties. The foods highest in hesperidin are:

1. Oranges (especially the peel and white pith): Oranges, particularly sweet oranges (Citrus sinensis), are one of the richest sources of hesperidin. The highest concentration is found in the peel (up to 5-10% of dry weight) and the inner white pith, though the flesh and juice also contain significant amounts (approximately 100-300 mg per 100 g of peel or pith, depending on the variety).

2. Tangerines and Mandarins: These citrus fruits are also high in hesperidin, with levels similar to oranges, especially in the peel and membranes (around 200-600 mg per 100 g of peel).

3. Lemons: Lemons contain hesperidin, particularly in the peel and pith, though slightly less than oranges (approximately 150-400 mg per 100 g of peel).

4. Grapefruits: Grapefruits have moderate amounts of hesperidin, again concentrated in the peel and pith (around 100-300 mg per 100 g of peel).

5. Pomelos: As a close relative of grapefruit, pomelos also contain hesperidin, primarily in the peel, with levels comparable to grapefruits.

Note: The hesperidin content is significantly higher in the peel and pith than in the fruit's flesh or juice. For example, orange juice may contain only 20-50 mg per 100 mL, while the peel has much higher concentrations. To maximize hesperidin intake, consuming whole citrus fruits (including some pith) or using dried citrus peel in cooking or teas is effective. Specific varieties, growing conditions, and processing methods can affect hesperidin levels.