每份葡萄柚，苹果，草莓，羽衣甘蓝和西兰花（以及巧克力，甚至偶尔偶尔的红酒）都可以帮助您降低您患癌症和心血管疾病的风险。水果和蔬菜是类黄酮的良好来源。人们认为这些丰富的植物营养素含有与降低癌症和心脏病风险有关的抗病化合物，现在可能有助于抑制肥胖症。
发表在《自然》杂志上的新研究followed 56,048 participants for more than two decades and found eating more than 500 grams of flavonoids per day was associated with fewer deaths from cancer and heart disease.
Registered dietitian Vandana Sheth, a certified diabetes educator and spokesperson for the Academy of Nutrition and Dietetics, suggests eating 1/2 cup of blueberries at breakfast (200 milligrams of flavonoids), an apple at lunch (200 milligrams) and drinking one 8-ounce cup of green tea with dinner (300 milligrams) to hit the recommended daily target.
“It’s best to choose a variety of foods throughout the day and ensure at least one flavonoid-rich food per meal to bump up our flavonoid intake from foods,” she says. “My recommendation is always food first [but] if you’re unable to incorporate a variety of these foods in adequate amounts, a supplement would help bridge the gap.”
FLAVONOIDS, INFLAMMATION AND CHRONIC DISEASE
“潜在的炎症和氧化压力会增加我们患心脏病和癌症的风险，”澳大利亚伊迪丝·科瓦大学医学与健康科学学院的首席研究员兼博士后研究员Nicola Bondonno博士说。“已经证明类黄酮化合物可以降低炎症和氧化应激水平，我们认为这可能就是为什么富含这些类黄酮化合物的饮食的人患心脏病和癌症的风险较低。”
进一步的研究发现，类黄酮可能为超重或肥胖的人提供更多的保护。最近的research, for example, reported that doses of flavonoids between 300–600 milligrams per kilogram of weight inhibited mammary tumor growth in mice, leading researchers to posit that flavonoids had the potential to reduce obesity-linked cancers such as breast cancer.
Bondonno’s research did not report these associations; she believes the gut microbiome might be to blame. “The gut microbiome plays a critical role in the metabolism of flavonoid compounds, and is reported to be different between obese and non-obese individuals,” she says. “Circulating levels of flavonoid metabolites may differ between obese and non-obese individuals and may explain the observed different association between flavonoid intake and heart disease and cancer.”
In addition to reducing the risk of cancer and cardiovascular disease, astudy published in the Journal of Lipid Researchfound flavonoids also appeared to improve glucose metabolism and influence insulin resistance in animal models, which could help combat weight gain and obesity.
FLAVONOIDS IMPACT ON OBESITY
研究合着者默里·霍夫（Murray Huff）博士，西安大省于医学和生物化学教授，指出类似的研究发现，类似类黄酮对肥胖症具有“正对中度”的影响。
Adults with the highest flavonoid intake had the lowest body mass indexes and waist circumferences, according to 2017research和发表在BMJ中的研究，这表明类黄酮摄入量增加有助于成年人在25年内维持体重减轻。万博彩票下载安卓狗万体育买球
Huff warns thatflavonoid-rich foods像柑橘类水果，绿叶蔬菜，红酒，茶和黑巧克力一样，是健康饮食的重要组成部分，可能导致体重减轻，增加摄入量可能无法提供与研究中报告的相同保护。万博彩票下载安卓狗万体育买球
Your body rapidly metabolizes flavonoids. Huff estimates a mere 3–6% of the compounds are absorbed into the tissues; the rest is excreted. Supplements provide higher doses than foods, which can help overcome poor bioavailability, but eating foods that are high in flavonoids should still be a priority. “These studies are often done with pharmacological doses, not as a component of diet,” he explains. “It’s difficult, if not impossible, to get those concentrations from eating flavonoid-rich foods.”
THE BOTTOM LINE
It’s pretty much always a good idea to add more fruits and vegetables to your diet. “The same foods that contain a lot of flavonoids also tend to be low in fat, high in fiber, low in simple sugars and rich in minerals and other nutrients,” Huff says. “There is no harm in eating flavonoid-rich foods in the hopes of protection against metabolic syndrome, cancer and heart disease.”
