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Eating this type of food every day may reduce the risk of diabetes by 28%, those who love eating have really gained.

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Grandpa Zhang has always felt that his body is very strong, but a recent physical examination surprised him: he actually has diabetes.

Upon hearing this news, Grandpa Zhang felt a bit confused. He was aware that diabetes is not something to be taken lightly. If not properly controlled, it can cause a lot of trouble. He hurried to the hospital to seek advice from the doctor.

The doctor advised him to not only eat less sugary foods but also eat more foods containing flavonoids.

Grandpa Zhang was puzzled: What are flavonoids? Can eating them really help control diabetes?

1. Eating some flavonoid-rich foods every day may reduce the risk of diabetes by 28%.

You may not have heard much about flavonoids, but in fact, we have already eaten many flavonoid compounds.

Flavonoids are natural chemical substances in plants. There are many types of flavonoids, including flavonoids, anthocyanins, flavanones, isoflavones, flavonols, and chalcones.

In 2024, a new study published in the “Nutrition & Diabetes” journal indicated that eating more foods containing flavonoid compounds can help reduce the risk of developing type 2 diabetes.

The study analyzed over 110,000 participants with an average age of 56. The results showed that compared to those who consumed one portion of flavonoid-rich foods per day, those who consumed six portions per day could reduce the risk of type 2 diabetes by 28%.

Additionally, the study selected some commonly consumed foods such as black tea, green tea, apples, berries, and grapes, totaling 10 foods. The research pointed out that if you consume one more flavonoid-rich food every day, such as a piece of fruit or a cup of tea, the risk of developing diabetes could be reduced by 6%.

Moreover, the study also discovered another benefit of flavonoid-rich foods: they are beneficial for weight control, maintaining normal blood sugar levels, reducing body inflammation, and beneficial for the kidneys and liver, all of which are keys to preventing type 2 diabetes.

2. Harvard Study: Eating more foods containing flavonoids may prevent Alzheimer’s disease in old age.

In addition to preventing diabetes, eating more foods containing flavonoids can benefit the whole body.

Brain: Preventing Alzheimer’s disease in old age.

A joint study by Harvard University in the United States and Zhejiang University led by Professor Yuan Changzheng found that people who eat various colored vegetables and fruits every day have slower cognitive decline and are less likely to develop Alzheimer’s disease. This is because fruits and vegetables contain flavonoid compounds, which are beneficial for brain health.

Heart: Stay away from heart disease and cancer.

A study at Edith Cowan University in Australia investigated the dietary habits of over 50,000 Danes and found that consuming more flavonoid-rich foods helps reduce the risk of heart disease and cancer.

Overall health: Reducing the risk of death.

A study by the Queen’s University Belfast research team published in “BMC Medicine” indicated that increasing the intake of specific flavonoid-rich foods after middle age, such as tea, blueberries, red wine, and chili peppers, may lower the risk of death.

Joints: Reducing inflammation.

Flavonoids have a regulatory effect on the immune system, can affect immune cells (such as reducing migration and activation of inflammatory cells), help alleviate inflammation reactions throughout the body.

Cardiovascular system: Improving blood pressure.

A study published in the American Heart Association journal “Hypertension” suggested that flavonoid-rich foods, including berries, apples, pears, and red wine, have a positive impact on blood pressure levels, enhancing heart protection.

3. Flavonoids are obtained through “dietary supplementation,” and eating these 5 kinds of foods can easily meet the requirement.

To enjoy these health benefits, do not miss these 5 common flavonoid-rich sources.

1. Tea

The flavonoids in tea, especially catechins in green tea and black tea, have strong antioxidant effects. Developing a habit of drinking tea every day can not only relax your mind and body but also help supplement flavonoids.

2. Colorful berries

Flavonoids are found in fruits of various colors, especially in berries such as blueberries, strawberries, and blackberries. Not only do they taste delicious, but they also have strong antioxidant properties.

3. Dark green vegetables

Eat more flavonoid-rich vegetables, especially dark green vegetables like spinach, kale, and broccoli. These vegetables not only contain flavonoid compounds but also are rich in other important nutrients. It is recommended to consume at least one portion of dark green vegetables per day.

4. Legumes

Legumes and their products are good sources of flavonoids, especially isoflavones in soybeans. You can eat soy products such as tofu and soy milk to supplement flavonoids.

5. Citrus fruits

Oranges, grapefruits, and other citrus fruits are rich in flavones, a type of flavonoid. Eating citrus fruits every day can provide the necessary flavonoids for the body.

The doctor reminds that to absorb sufficient flavonoids in the body, you should eat a variety of vegetables and fruits. Generally, an adult should consume about 600 milligrams of flavonoids per day. As long as the diet is balanced, you can easily meet this standard.

Reference:

[1] “Nutrition & Diabetes | Can drinking tea, eating apples have this surprising effect? 500,000 people, 12-year follow-up, revealing the relationship between flavonoids and diabetes”. Bio Valley. June 29, 2024

[2] “Over 80,000 study reveals daily consumption of tea, blueberries, and other flavonoid-rich foods, reducing death risk by 8%!” Translational Medicine Network. May 21, 2023

[3] “Neurology: Eating more flavonoids can lead to healthy longevity without dementia!” Meis Medical. January 7, 2022

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