- Study involved over 85,000 adults aged 60+ from the US and other countries.
- High flavonoid intake linked to lower risks of frailty, physical issues, and poor mental health.
- Flavonoid-rich foods include tea, berries, apples, citrus fruits, and dark chocolate.
- Experts recommend adding these foods to your diet for healthier aging.
A new study suggests that eating foods rich in flavonoids-natural antioxidants found in tea, berries, apples, and citrus fruits-can help people age more healthily.
The research, published in The American Journal of Clinical Nutrition, found that higher intake of these foods is linked to lower risks of frailty, physical problems, and poor mental health in older adults.
Researchers analyzed data from over 85,000 men and women aged 60 and older, collected over many years through the Nurses’ Health Study and the Health Professionals Follow-Up Study.
They created a “flavodiet score” based on how often participants ate flavonoid-rich foods like black tea, blueberries, oranges, and apples.
The results showed that women with the highest flavonoid intake had a 15% lower risk of frailty, a 12% lower risk of physical impairment, and a 12% lower risk of poor mental health compared to those who ate the least. Men with high flavonoid intakes also had a lower risk of poor mental health.
Flavonoids work by fighting inflammation and reducing oxidative stress in the body. They may also help the body remove damaged cells and support healthy blood vessels and muscles, which are all important for aging well.
Experts say more research is needed to confirm these findings, but adding flavonoid-rich foods to your diet is a simple and healthy choice. Suggestions include drinking green tea, eating berries and apples, enjoying citrus juices, and even snacking on dark chocolate or using herbs like parsley and oregano.
Starting these habits early, especially by midlife, may help build up protective effects over time, making aging a healthier and more positive experience.
This research highlights the potential benefits of simple diet changes to support a longer, healthier life.
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