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Flavonoid-Rich Foods Linked to Healthier Aging, New Study Finds

Research confirms that consuming black tea, berries, citrus fruits, and apples reduces risks of frailty, physical decline, and poor mental health in older adults.

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 study published in *The American Journal of Clinical Nutrition* analyzed data from 62,743 women and 23,687 men over 24 years, linking flavonoid-rich diets to healthier aging outcomes.
  • Women with the highest flavonoid intake showed a 15% lower risk of frailty, a 12% lower risk of impaired physical function, and a 12% lower risk of poor mental health compared to those with the lowest intake.
  • Men also benefited from higher flavonoid consumption, with a 15% lower risk of poor mental health, though fewer associations were observed for physical outcomes.
  • Flavonoids, found in foods like black tea, berries, citrus fruits, and apples, are known to reduce oxidative stress, combat inflammation, and support vascular and muscle health.
  • Experts recommend increasing daily servings of flavonoid-rich foods as a simple dietary modification to promote healthy aging, while advising moderation in red wine consumption despite its flavonoid content.