Rutin, (also known as rutoside, quercetin-3-rutinoside, sophorin or vitamin P) is a citrus flavonoid glycoside. It is a yellow-coloured pigment found in certain plants with powerful antioxidant and anti-inflammatory properties.
Plants produce rutin to protect themselves from various attacks such as UV radiation, pathogens, and environmental factors such as salty conditions. In humans, rutin can help protect the body’s normal tissues from radiation damage.
Rutin and heart and vein health
Rutin has anti-thrombotic properties by preventing venous clots that can cause deep-vein thrombosis, heart attacks, pulmonary embolisms and strokes. Rutin also acts on the circulatory system to strengthen blood vessels, especially the tiny capillaries in the eyes. Rutin also has antioxidant properties may help lower LDL cholesterol levels.
Rutin and eye health
Rutin can also protect against blood vessel diseases of the eye, including diabetic retinopathy. Diabetic retinopathy is caused by weak, leaking blood vessels that damage the retina due to high blood sugar levels. It can also help to lower eye pressure which is useful for patients undergoing laser eye surgery.
Rutin and brain and nerve health
Rutin can protect against brain injury and help with neurodegenerative diseases by reducing inflammation and protecting the blood brain barrier and neurons. This can help to improve learning and memory functions.
Rutin can also help to reduce oedema (swelling) in the legs caused by fluid retention.
Health conditions rutin can help to treat
- Aphthous ulcers (canker sores in the mouth)
- Cataracts
- Cirrhosis of the liver
- Dementia
- Diabetic retinopathy
- Eases bleeding and circulation problems
- Eye disorders (cataracts, glaucoma and retina problems)
- Hay fever
- Haemorrhoids
- Heart and vein disorders
- Motor neurone disease
- Multiple sclerosis
- Nerve disorders
- Parkinson’s disease
- Radiation treatment for cancer
- Strokes
- Varicose veins
- Water retention
Foods rich in rutin in conjunction with foods rich in vitamin E benefit people suffering from chronic venous insufficiency where leg veins cannot pump enough blood back to the heart. This results in varicose veins, ankle swelling and leg cramping.
NOTE: Rutin should not be taken as a supplement due to the risk of bleeding. It should especially be avoided by pregnant and nursing women and those taking anticoagulant medications.
Natural sources of rutin in alphabetical order
- Apples (especially the peel)
- Apricots
- Asparagus
- Blueberries
- Buckwheat (especially the leaves)
- Capers
- Cherries
- Citrus fruits
- Figs
- Garlic
- Ginger
- Grapes
- Olives (black)
- Onions
- Plums and prunes
- Raspberries
- Strawberries
Sweet potatoes (especially the leaves) - Tea (black, green and Roobios)
NOTE 1: Granny Smith apples are the highest source of rutin in popular apple varieties but some Indian varieties, such as Ambri, contain almost twice as much rutin.
NOTE 2: Rutin works better in conjunction with foods rich in vitamin C and hesperidin.
Related subjects
- A-Z of nutrients
- Blood and vein disorders
- Brain and mental health disorders
- Eye disorders
- Cancer
- Dementia (Alzheimer’s disease)
- Hay fever
- Heart disorders (high LDL cholesterol)
- Haemorrhoids
- Liver disorders
- Multiple sclerosis
- Nerve disorders
- Parkinson’s disease
- Strokes
- Water retention
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