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3w ago

Flavonoid-Rich Diets Linked to Healthier Aging in Landmark 24-Year Study

New research highlights the benefits of flavonoid-packed foods like berries, tea, and citrus in reducing frailty, physical decline, and mental health risks, with notable sex-specific effects.

A selection of organic berries and cherries at a farmer's market.
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Incorporating more flavonoid-rich foods in your diet can help you age healthily. (Lucigerma/Shutterstock)
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Overview

  • A 24-year international study involving over 86,000 participants found that higher flavonoid intake significantly lowers risks of frailty, impaired physical function, and poor mental health.
  • Women with the highest flavonoid consumption experienced a 15% lower risk of frailty, 12% lower risk of physical decline, and 12% lower risk of poor mental health compared to those with the lowest intake.
  • Men also benefited from flavonoid-rich diets, with a 15% reduction in the risk of poor mental health, though fewer associations were observed for other aging outcomes.
  • Adding three daily servings of flavonoid-rich foods, such as berries, apples, tea, and citrus, was linked to a 6–11% lower risk of aging-related health issues in women and a 15% mental health benefit in men.
  • Flavonoids' antioxidant, anti-inflammatory, and vascular-supporting properties underpin their role in promoting healthier aging, according to researchers from Edith Cowan University, Queen’s University Belfast, and Harvard T.H. Chan School of Public Health.