A new study highlights how your diet may influence how well you age.
Researchers found that flavonoid-rich foods – like tea, berries, and citrus fruits – can play a powerful role in supporting both physical and mental health as you get older.
Flavonoids may reduce frailty
Women with the highest flavonoid intake had a 15 % lower risk of becoming frail. This means a stronger body, fewer falls, and greater independence with age.
Improved physical function
A high flavonoid intake was linked to a 12 % lower risk of impaired physical function. That translates to better mobility, balance, and everyday movement in later life.
Mental health support
The study found a 12 % reduced risk of poor mental health among women who consumed the most flavonoids.
Men also saw improvements, especially in psychological well-being.
Protection against chronic diseases
Previous research connects flavonoids with a lower risk of heart disease, dementia, and type 2 diabetes. The new study builds on this with aging-related benefits.
Flavonoids support cellular clean-up
Flavonoids promote autophagy – a process where the body removes damaged cells to make room for new, healthy ones.
This “cellular spring cleaning” helps slow aging from the inside out.
Lower inflammation levels
Flavonoids are powerful antioxidants that help reduce inflammation, which is a known trigger for many age-related diseases, including arthritis and cognitive decline.
Better blood vessel health
These compounds support healthy circulation and vessel flexibility, which means a reduced risk of strokes and high blood pressure as you age.
Preserving muscle mass
Flavonoids may help maintain muscle mass, which is essential for preventing weakness, falls, and loss of independence in older adults.
It’s about the whole diet – not one magic food
Researchers developed a “flavodiet score” to measure overall intake. Regularly eating a variety of flavonoid-rich foods, not just one or two, is what makes the difference.
Easy to add to your daily routine
Start with a cup of green tea, toss some berries into your breakfast, snack on apples or dark chocolate, and use herbs like oregano or parsley in your meals.
These are the flavonoid-rich foods to eat
The study highlighted foods such as black and green tea, apples, oranges, grapefruits, blueberries, strawberries, and red wine.
Other great sources include dark chocolate (at least 70 % cocoa) and flavonoid-packed herbs like parsley and oregano.
The article is based on information from Health.com.