什么是类黄酮?

什么是类黄酮?

Flavonoids are plant-based compounds with powerful antioxidant properties found in many fruits and vegetables like blueberries and grapes. They serve a variety of functions such as protecting blood vessel walls in people who have heart disease or diabetes, alleviating allergies, protecting brain health against dementia and even preventing some cancers.

You can find flavonoids in items like green tea and apples. (Photo: panna-yulka/Shutterstock)

类黄酮是一种植物性化合物，具有很强的抗氧化能力，存在于许多水果和蔬菜中，比如蓝莓和葡萄。它们具有多种功能，如保护心脏病或糖尿病患者的血管壁，缓解过敏，保护大脑健康，防止痴呆，甚至预防某些癌症。

Flavonoids or bioflavonoids — another word for the same compounds — have medicinal properties that include the ability to defend against cancer, viruses, not to mention anti-microbial, antihistamine and anti-inflammatory characteristics.

黄酮类化合物或生物黄酮类化合物——相同化合物的另一种说法——具有药物特性，包括抗癌、抗病毒，更不用说抗微生物、抗组胺和抗炎特性。

A new study finds that consuming flavonoids can protect against heart disease and cancer. It's especially key for people who smoke and drink more than two alcoholic drinks a day.

一项新的研究发现，食用黄酮类化合物可以预防心脏病和癌症。这对每天吸烟和饮酒超过两杯的人来说尤其重要。

Where to find flavonoids?

哪里可以找到黄酮类化合物?

Blueberries are rich in flavonoids. (Photo: Africa Studios/Shutterstock)

"The best ones are blueberries, chocolate and green tea," says Dr. Laurie Steelsmith, a naturopathic physician

“最好的是蓝莓、巧克力和绿茶，”自然疗法医生劳里·斯蒂尔史密斯(Laurie Steelsmith)博士说，他是一位自然疗法医师。

Blueberries: Blueberries are loaded with antioxidants that can help support blood vessel walls and play a role in protecting the brain from oxidative stress, which is important in treating the early stages of Alzheimer's disease and many other conditions.

蓝莓:蓝莓富含抗氧化剂，可以帮助支撑血管壁，并在保护大脑免受氧化应激方面发挥作用。氧化应激对治疗早期阿尔茨海默氏症和许多其他疾病很重要。

Green tea: Another flavonoid favorite is green tea, which contains compounds called polyphenols (wine has them too) that have potent antioxidant, anti-inflammatory, and anti-cancer properties.

绿茶:另一个类黄酮的最爱是绿茶，它含有一种叫做多酚的化合物(葡萄酒也有)，具有强大的抗氧化、抗炎和抗癌特性。

Chocolate: Flavanols are the main type of flavonoid found in cocoa and chocolate. Along with antioxidant properties, flavanols have other potential benefits to vascular health, such as lowering blood pressure, improving blood flow to the brain and heart, and making blood platelets less sticky and able to clot. But that's not a license to overindulge in the sweet confection.

巧克力:黄烷醇是可可和巧克力中发现的主要类黄酮。除了抗氧化特性，黄烷醇还对血管健康有其他潜在的好处，比如降低血压，改善流向大脑和心脏的血液流量，以及降低血小板的粘性和凝结能力。但这并不是放纵自己吃甜食的借口。

Bilberry: Another noteworthy herbal star full of flavonoids is bilberry (part of the vitamin C complex). Studies show these flavonoids can help strengthen blood vessel walls and can help prevent eye disorders such as diabetic retinopathy.

越桔:另一个值得注意的富含类黄酮的草本明星是越桔(维生素C复合物的一部分)。研究表明，这些黄酮类化合物有助于增强血管壁，并有助于预防糖尿病视网膜病变等眼疾。

Vegetables: The USDA Flavonoid Database lists the flavonoid content of 58 veggies. Among those with the highest marks: Broccoli, kale, yellow, red and spring onions, hot peppers, rutabaga, spinach and water cress.

蔬菜:美国农业部的类黄酮数据库列出了58种蔬菜的类黄酮含量。得分最高的蔬菜包括:西兰花、羽衣甘蓝、黄色、红色和葱、辣椒、芜菁甘蓝、菠菜和西洋菜。

What's the ideal way to consume flavonoids?

摄入类黄酮的理想方式是什么?

The best way to get your fill of flavonoids is by eating loads of fresh fruit and vegetables daily. If you have a specific condition, you might try a flavonoid supplement, but dosages vary widely and may be higher than what you'd receive from a healthy, balanced diet.

获取类黄酮的最好方法是每天吃大量的新鲜水果和蔬菜。如果你有特定的情况，你可以尝试黄酮类化合物补充剂，但剂量差别很大，可能比你从健康均衡的饮食中得到的要高。

The most positive thing you can do for both your overall health and to treat specific conditions is to eat more fruits and vegetables that contain a wide variety of antioxidant-rich flavonoids, adding chocolate, wine and tea in moderation.

对你的整体健康和治疗特定疾病来说，最积极的事情就是多吃水果和蔬菜，它们含有多种富含抗氧化剂的类黄酮，适量添加巧克力、葡萄酒和茶。