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4mo ago

Diverse ‘Flavonoid Five-A-Day’ Diet Linked to Lower Chronic Disease and Mortality

Researchers found that a daily intake of 500 mg of flavonoids from multiple food sources offers greater health benefits than a high intake of any single source.

A bowl of blueberries is laid out on a wooden table.
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The study involving researchers from Edith Cowan University found that increasing the diversity of flavonoids people consume could lower their risk of developing serious health conditions such as cancer or cardiovascular disease.
New research has found that increasing the diversity of flavonoids could help to lower the risk of serious health conditions

Overview

  • A Nature Food study of 124,805 UK Biobank participants aged 40–70 followed over a decade demonstrates dietary flavonoids’ long-term health impacts.
  • Consuming around 500 mg of flavonoids daily—about two cups of tea—was associated with a 16 % lower risk of all-cause mortality.
  • Participants with the widest diversity of flavonoid subclasses saw 6 – 20 % lower risk of cardiovascular disease, type 2 diabetes, cancer, respiratory illness and neurodegenerative diseases.
  • Six flavonoid subclasses found in tea, berries, citrus, apples, onions and dark chocolate deliver distinct antioxidant, anti-inflammatory and vascular benefits.
  • Simple dietary swaps—adding berries, apples or extra cups of tea—can boost both intake and diversity of flavonoid-rich foods to improve long-term health.