黄酮类化合物是在许多水果和蔬菜中自然发现的各种化合物。它们也是葡萄酒，茶和巧克力等植物产品。食物中发现了六种不同类型的黄酮类化合物，每种类型都以不同的方式分解了你的身体。

Flavonoids are rich in antioxidant activity and can help your body ward off everyday toxins. Including more flavonoids in your diet is a great way to help your body stay healthy and potentially decrease your risk of some chronic health conditions.

Many plant products contain dietary flavonoids. Here are the six flavonoid subtypes, and the foods that contain them.

黄黄烷醇

以其抗氧化特性已知这些类型的类黄酮。它们可能有助于管理心血管疾病的症状。在这些食物中发现了黄黄烷醇：

  • onions
  • kale
  • grapes and red wine
  • tea
  • peaches
  • 浆果
  • tomatoes
  • lettuce
  • scallions
  • 西兰花

Flavan-3-OLS

具有这些类型的黄酮类化合物的食物非常丰富。它们包括：

  • 白茶
  • green tea
  • 乌龙茶
  • black tea
  • 苹果
  • 紫色和红葡萄
  • blueberries
  • 草莓
  • cocoa and chocolate products

Flavones

黄酮是蓝色和白色开花植物中的颜料。他们还用作一种天然农药，保护叶子免受有害昆虫。

Flavones may also help with inflammation in the body. You can find them in:

  • parsley
  • red peppers
  • celery
  • chamomile
  • 薄荷

黄兰松

黄烷酮类抗炎p著称roperties. They may also help you manage your weight and cholesterol. Flavanones are found in these foods:

  • 柠檬
  • limes
  • 橘子
  • 西柚

异黄酮

异黄酮may help keep hormones balanced in your body. Isoflavonoids are mainly in soy, soy products, and some other legumes such as fava beans.

Anthocyanins

花青素是天然生产的颜料，其给予红色，紫色和蓝色。它们主要发现在浆果和浆果产品的外皮中：

  • red and purple grapes
  • red wine
  • cranberries
  • blueberries
  • 草莓
  • 黑莓

黄酮类化合物有助于调节细胞活性，并抵抗造成氧化应激对身体的自由基。更简单，它们可以帮助您的身体功能更有效，同时保护其免受日常毒素和压力源。

Flavonoids are also powerful antioxidant agents. Antioxidants help your body fight off potentially harmful molecules that can be introduced to the body. Your body produces antioxidants naturally, but they’re also found in dark chocolate, legumes, and many fruits and vegetables.

炎症是你的身体免疫反应之一。过敏原，细菌，毒素和其他刺激物可以引发导致症状不舒服的炎症。黄酮类化合物可以帮助您的身体忽略炎症反应，使这些症状降低。

不同的黄酮类化合物可以以不同的方式帮助身体。对于其中的一种，包括在饮食中具有类黄酮的食物可能是有效的帮助管理高血压的有效方法。根据A的情况，至少有五种黄酮类化合物的亚型对降低高血压具有明显的影响 review 发表于2015年。

Also, the flavonoids found in tea, coffee, and soy may help lower your risk of having a heart attack or stroke. One study published in the Journal of Translational Medicine 发现作为其饮食的一部分消耗更高水平的黄酮类化合物的人具有较低的体验心血管事件的风险。然而， more research 需要证明黄酮类化合物的心血管益处。

黄酮类化合物高的饮食也可能降低2型糖尿病的风险。A.结果 荟萃分析 done in 2018 suggest that a high intake of dietary flavonoids correlates with a lower risk of type 2 diabetes. However, more research is needed to prove the efficacy of flavonoids as blood sugar regulators.

The anti-inflammatory and antioxidant effects of flavonoids have also encouraged researches to study their potential as anticancer drugs. Research has 显示 某些类黄酮可能有助于阻止癌细胞增加。包括具有黄酮类化合物和保持健康饮食的食物可能会降低您获得某些癌症的风险。

Still, more studies are needed to confirm whether flavonoids can be used as an effective cancer therapy.

Flavonoids have many health benefits and are easy to include in your diet. They have powerful antioxidant properties and can help manage symptoms of inflammation. Researchers are only starting to learn the potential of flavonoids as medicine, but it seems promising.