Overview

• Recent findings from a 24-year cohort study show that increasing flavonoid intake by three servings daily lowers aging-related risks by 6–11% in women and reduces poor mental health risk by 15% in men.
• Flavonoids, found in foods like black tea, berries, citrus, and dark chocolate, act as antioxidants, reduce inflammation, and support vascular and muscle health, contributing to healthier aging.
• Nutritionists suggest a daily intake of 400–600 mg of flavan-3-ols for cardiovascular and diabetes risk reduction, emphasizing whole foods over supplements.
• Flavonoid consumption is linked to lower risks of dementia, chronic diseases, and frailty, with emerging research exploring the gut-brain connection as a mediator of cognitive benefits.
• Experts stress early and sustained dietary interventions with flavonoid-rich foods to address the global rise in chronic diseases and aging populations.