I believe everyone should have heard these sayings:
"One apple a day, doctors stay away from me"
"One cup of tea in the morning, starve to death medicine"
"Pepper into the throat, eliminate all diseases"
Although it is a bit exaggerated, these sayings still make sense, because these foods contain the same super nutrients zevisone .
Flavonoids are polyphenol compounds widely existed in plant-based foods such as fruits, vegetables, and nuts.Studies have confirmed that it has a variety of biological activity, including antioxidant, antibacterial anti -inflammatory, anti -thrombosis, regulating immunity, etc. It is a proper "longevity material".
23 years, published in "British MedicineA study in the Commissions Internal Science found that it often consumes specific foods rich in flavonoids, such as tea, blueberries, pepper, etc., can help reduce the risk of death.
Research incorporated more than 80,000 samples. Through food data analysisCompared, the total mortality rate of tea and spicy pepper increased by 5%and 6%, respectively.
and 1 part of the blueberry every other day, all due to the decrease of the mortality by 5%.
After a comprehensive assessment of the flavonoid diet, they also summarized: add 3 daily foods rich in flavonoids, all reduced by 8%due to death risk, nerve nerves, nerves, and nervesThe risk of death is reduced by 13%.
In addition, flavonoids are still a hexagonal warrior, which can reduce the risk of many common diseases.
"U.S. Clinical Nutrition" is a study of over 120,000 people.And the relationship between liver fat and inflammatory lesions found that eat more foods rich in flavonoids, and the risk of non -alcoholic fatty liver is reduced by 19%.
Especially in a large number of foods such as apples, black tea green tea, sweet peppers, etc., the risk of fatty liver and hepatitis has been reduced.
In addition to the antioxidant and anti -inflammatory effects with flavonoids itself, it may also regulate lipid metabolism with it to reduce the liverMid -lipid content is related to.
Not only that, flavonoids can also activate insulin signal pathways, enhance the absorption and utilization of glucose, reduce fat accumulation, reduce liver sugar production, reduce high sugar and fat damage to the liver, while improving at the same timeInsulin resistance to reduce diabetes risk.
"Nutrition & Amp; Diabetes" also stated that Eat 6 kinds of foods rich in flavonoids a day can reduce 28%Of the risk of diabetes.
Research team at Edith Cowan University in Australia published a study, theyAfter analyzing 53,000 Denmarks 23 -year dietary habits, it was found that people who are accustomed to taking an appropriate amount (500 mg per day) of flavonoid foods have a lower risk of cancer and cardiovascular disease , and The effect of smoking and drinking every day is more obvious.
This may be because flavonoids have anti -inflammatory effects and can inhibit the production of inflammatory medium.Inflammation is an important induction of cancer and cardiovascular disease.
In addition, the "China Pharmacology Bour" also mentioned that flavonoids can also activate vascular endothelial cells, improve blood vessel function, and help prevent cardiovascular disease.
For those who smoke and drink every day, long -term intake of alcohol and tobacco combustion substances will increase physical inflammation and damage blood vessels. Perhaps the opportunity to show the body of flavonoids.
"Neurology" involving 77,000 middle-aged and elderly people also found that Eat more flavonoids, and the risk of decreased cognitive function decreases by 20%, thereby preventing Alzheimers dementia.
Especially the flavonoids that exist in spices, yellow or orange fruits have a strong protective effect.Makes peoples brains three to four years younger.
This may be due to the antioxidant effect of flavonoids, which can remove free radicals in the body and protect nerve cells from oxidation damage.
Types of flavonoids contained in different fruits and vegetablesThe content is different.In addition to the previously mentioned apples, blueberries, peppers, and the following common foods, it is also worth trying.
Dark-colored vegetables contain a variety of flavonoid substances such as citrus, pyrodolin, celery, and wood rhinoplasm.Because flavonoids are a kind of plant pigment, the deeper the color, the higher the content of flavonoids.
However, long -term high temperature heating will destroy the activity of flavonoids, so it is recommended to eat such vegetables quick fire and fry to reduce the loss of flavonoids.If you can eat raw, you can also consider cold .
The rich anthocyanins in the berries are a water-soluble flavonoid pigment.Therefore, the colors are dark red, dark purple, dark blue, red and black, and there is sufficient water, such as grapes, mulberry, blueberries, blackberry, etc., and the content of anthocyanins is quite high.
Fruits like grapes, you must also remember to eat skin .Because flavonoids are not only pigments, they also absorb ultraviolet rays for plants and resist ultraviolet damage, so most of them are distributed on the peel.
Soy isoflavones contained in soybeans are also a type of flavonoids, which not only has anti-resistanceThe oxidation effect also helps regulate estrogen levels and relieve menopausal syndrome.
Because soybean is difficult to digest, the processed soy products are also a very good choice, such as soy milk, tofu, dried tofu, etc.There are various ways of eating and other ways of stir -fry, adding flavor.
Cateolol is the most common in tea.And because the fermentation of tea will have an impact on the laxol, the green tea without fermented is the most retained catechol.
In addition, tea leaves are also unsuitable for long -term soaking in hot water.Green tea can be soaked in 70 ~ 80 ° C for 2-3 minutes.
Maybe some people ask how many types of flavonoids should be consumed every day, and there is no clear ingotitoid intake standard in China.It is recommended to refer to, about 500mg ~ 600mg, which is equivalent to drink a cup of tea a day, eat 100g of citrus, 100 grams of blueberries, one or two soy products and 100 grams of Zealand.
Reference Data:
1, William Bell .amy Jennings. AlyshaS. Thompson et al. "A Flavonoid-Rich Diet is associated with low lowsk and IMPROVED Imaging Biomarkeers of Nafld: A Prospective Cohort STUDY." Originalccccy. h article 2024.
2. Thompson, A.S., Jennings, a., Bondonno, N.P. Et Al. Higher Habitual Intakes of Flavonoids and Flavonoid-Rich Foods Are Association with A LOWER Incision of Type 2 Diabe 2 Diabe 2 tes in the uk biobank cohort. Nutr. Diabetes 14, 32 (2024).DOI: 10.1038/S41387-024-00288-0
3. Bondonno, n.P., liu, y.L., zheng, y. et al. Change in habitual intakes of flavonoid ODS andmortality in us males and females. BMC Med 2023. Doi: 10.1186/S12916-02873-Z
4, yeh, tian-shin et al. IDIntake and Subjective Cognitive Decline in us Men and Women. > 5. Bondonno, N.P., Dalgaard, F., Kyr., C. Et Al. Flavonoid IS Association with Lower Mortality in the Danish Diet Cancer and Health Cohort. Nat Commun 2019. 10.1038/S41467-019-1162222 -x
7, Egret, Li Hong, Qinqin, etc.]. Chinese experimental prescription magazine, 2020, 26 (12): 203-211. Doi: 10.13422/j.cnki.syfjx.20201201.
8, Wang Lingfang, Han Qian, YangQinnan, etc. The research progress of the prevention and treatment of non-alcoholic fatty liver [J]. Food Industry Technology, 2015,36 (24): 391-396. Doi: 10.13386/J.ISSN1002-0306.2015.24.077.
9, Soviet Hang, Chen Zhen. The research progress of the mechanism of improving cognitive functional disorder of flavonoids [J]. North Pharmacy, 2015 (6): 95-96.
10. Popular Popular Hunan: Eating such foods every day can help anti -aging, anti -inflammatory and antioxidant!People who love to eat really earned .2024-8-22
11. Life Times: Apple and tea anti-cancer protection heart. 2019-9-24.
p>