苹果和茶是公认的“延寿搭子”，都富含这类物质

Core Viewpoint - The consumption of flavonoid-rich foods such as apples, tea, and berries is linked to lower all-cause mortality and chronic disease risk, suggesting a potential strategy for longevity [3][5][6]. Group 1: Research Findings - A study published in Nature Food involved 124,800 participants aged 40 and above, with approximately 56% being female [3][5]. - The research indicated that higher dietary diversity of flavonoids is more beneficial than merely increasing the quantity of flavonoids consumed [5][14]. - Specific reductions in health risks associated with flavonoid intake include a 14% decrease in all-cause mortality, 10% in cardiovascular disease risk, 20% in type 2 diabetes risk, 8% in total cancer risk, and 8% in respiratory disease risk [6]. Group 2: Flavonoid Sources and Benefits - Flavonoids are natural polyphenolic compounds found in a variety of plant sources, including fruits, vegetables, grains, and tea [9][10]. - Different flavonoid compounds have unique biological effects, and a diverse intake can create a synergistic health benefit [14]. - Common sources of flavonoids include tea, apples, berries, and dark chocolate, which contribute significantly to daily flavonoid intake [11][20]. Group 3: Dietary Recommendations - To maximize flavonoid intake, a diverse diet is recommended, emphasizing colorful foods, particularly dark fruits and vegetables [17]. - A daily intake of 500 mg of flavonoids is suggested to achieve a 16% reduction in all-cause mortality, with a sample combination being one cup of tea, one apple, and a small handful of blueberries [20]. - Balance and moderation are crucial, especially with high-flavonoid foods like dark chocolate and red wine, to avoid excessive calorie and alcohol intake [21].