以下文章来源于内分泌早知道 ，作者关注内分泌的 内分泌早知道 . 深度分享内分泌用药经验、病例剖析、指南专业解读并紧跟国内外内分泌领域前沿进展，「每医健」旗下内容平台。 在全球慢性疾病负担日益加重的今天，2型糖尿病已成为威胁人类健康的重大公共卫生问题。最新统计数据显示，全球糖尿病患者总数 已突破4.15亿，其中90%为2型糖尿病，每年导致超过400万人死亡。这种可预防却难以治愈的代谢性疾病，不仅显著增加心血管疾 病、痴呆和癌症的发病风险，更给全球医疗体系带来沉重的经济负担。值得关注的是，发表在《Nutriti on & Di a be t e s》期刊上的突破 性研究为糖尿病预防带来了令人振奋的消息——来自英国生物银行（UK Bi oba nk）历时12年、追踪5 0万人的大规模队列研究首次证 实，日常饮食中增加黄酮类物质的摄入可显著降低2型糖尿病发病风险。 这项具有里程碑意义的研究发现，富含黄酮类化合物的天然食物在糖尿病预防中扮演着关键角色。作为植物性食物中特有的多酚类活性 物质，黄酮类化合物广泛存在于茶叶、苹果、浆果、黑巧克力以及红酒等日常饮食中。研究人员通过长期追踪观察发现，保持较高黄酮 类食物摄入习惯 ...

在许多长寿人群的餐桌上，总能看到苹果、茶、蓝莓等食物的身影。这并非巧合。 近日，发表在《自然·食品》杂志上的一项研究显示，这些食物中富含的类黄酮，正是延年益寿的关 键。 研究表明，经常摄入多种富含类黄酮的食物，如茶、浆果、黑巧克力、苹果等，有助降低全因死亡率和 患慢性病的风险。 《生命时报》结合该研究采访专家，告诉你什么是类黄酮，并教你通过食物组合最大限度获益。 受访专家 北京大学首钢医院营养科主任 龚雄辉 本文作者 | 生命时报记者 钟财芬 苹果和茶，有助延长寿命 这项研究由英国女王大学牵头开展，研究人员从英国生物银行数据中选取了12.48万名年龄≥40岁的参与 者，约56%为女性。 研究团队通过饮食问卷的形式，详细记录了参与者每日摄入的类黄酮种类与数量，并采用香农指数计算 饮食多样性，即每天摄入类黄酮的"种类丰富度"与"比例均衡性"。 在平均8.7~10.6年的随访中，研究人员发现，当类黄酮摄入量保持不变时，与摄入多样性最低的参与者 相比，摄入多样性最高的参与者—— 由此，研究人员指出，与单独增加类黄酮摄入量相比，同时摄入更大量和更多种类的膳食类黄酮，可能 是改善长期健康的最佳方法。 这项研究提醒我们，一 ...

Core Insights - Anti-inflammatory diets are gaining popularity due to their potential to reduce chronic inflammation linked to various diseases such as obesity, type 2 diabetes, cardiovascular diseases, and cancer [1] Group 1: Anti-inflammatory Foods - Asparagus is rich in polyphenols, which may help prevent cancer, diabetes, and heart disease [3] - Leafy greens like spinach and kale are significant sources of dietary fiber, vitamin E, vitamin C, and other antioxidants [4] - Berries, despite their small size, are nutrient-dense and high in antioxidants, protecting healthy cells from damage [5] - Avocados provide beneficial monounsaturated fatty acids that help prevent chronic inflammation and support gut health [6] - Legumes are high in dietary fiber, which can generate anti-inflammatory short-chain fatty acids [7] - Coffee contains antioxidants that help combat oxidative stress, which is linked to inflammation [8] - Citrus fruits are rich in vitamin C and flavonoids, which have anti-inflammatory properties [9] - Watermelon contains vitamin C, which helps suppress inflammation [10] - Dark chocolate, particularly varieties with over 70% cocoa, can reduce the risk of heart disease and diabetes due to its flavonoid content [11] - Herbs and spices like cinnamon, ginger, and turmeric can reduce inflammation when added to meals [12] - Olive oil is rich in monounsaturated fats and polyphenols, which have anti-inflammatory properties [13] - Fatty fish, such as salmon and mackerel, are high in omega-3 fatty acids that help block inflammation pathways [14] - Pineapple contains bromelain, which can alleviate pain and swelling from injuries [15] - Tea, especially green tea, contains EGCG, an anti-inflammatory compound [16] - Whole grains provide antioxidants and dietary fiber that support gut health [17] - Walnuts contain alpha-linolenic acid, which has anti-inflammatory effects [18] - Fermented foods improve gut microbiome diversity, reducing inflammation [19] Group 2: Pro-inflammatory Foods - It is essential to limit the intake of ultra-processed foods and refined carbohydrates, which can increase inflammation [20] - Fried foods are high in unhealthy fats, contributing to chronic inflammation [21] - Sugary beverages and foods with added sugars are significant contributors to inflammation [21] - Alcohol should be consumed in moderation, with one glass of red wine being sufficient [22] - Excessive consumption of red meat is linked to increased inflammation markers [22]