Could enjoying a daily cup of tea or a handful of berries help you age gracefully? New research suggests that foods rich in flavonoids—such as berries, red tea, apples, and citrus fruits—may reduce the risk of frailty, cognitive decline, and physical impairment during aging.
A large-scale, long-term study has found that consuming flavonoid-rich foods can promote mental well-being, reduce frailty, and support physical function in older adults.
Scientists from Edith Cowan University, Queen’s University Belfast, and Harvard T.H. Chan School of Public Health discovered that flavonoids, natural compounds found in many colorful fruits and vegetables, may play a key role in helping individuals maintain strength, vitality, and sharp thinking as they age.
“Medical research aims not only to extend lifespan but also to ensure people remain healthy for as long as possible,” said Dr. Nicola Bondonno, a part-time lecturer at Edith Cowan University. “Previous studies show that people with higher flavonoid intake tend to live longer and have lower risks of dementia, diabetes, and heart disease. Our research indicates that they also experience healthier aging.”
Long-Term Study Reveals Clear Benefits
The study analyzed 24 years of data from 62,743 women and 23,687 men. Compared to women with the lowest flavonoid consumption, those with the highest intake had a 15% lower risk of frailty, 12% lower risk of physical function decline, and 12% lower risk of poor mental health. Although associations were less pronounced in men, higher flavonoid intake was still linked to reduced risk of poor mental health.
Professor Aedin Cassidy from Queen’s University Belfast, senior author of the study, explained, “Flavonoids are known to reduce oxidative stress and inflammation, support vascular health, and help maintain muscle mass—all important factors for preventing frailty and preserving physical and mental health.”
She added, “Regular consumption of flavonoid-rich foods like berries, apples, red wine, oranges, and tea can reduce the risks of frailty, physical decline, and poor mental health, supporting healthier aging. The stronger associations seen in women may be due to differences in follow-up time rather than true gender-specific effects, which require further study.”
Simple Dietary Changes, Significant Impact
Participants who increased their daily intake of flavonoid-rich foods by three servings saw a 6% to 11% reduction in the risk of adverse aging outcomes in women and a 15% reduction in risk of poor mental health in men.
Professor Eric Rimm of Harvard T.H. Chan School of Public Health emphasized, “Overall, these findings highlight how simple dietary adjustments can improve quality of life and contribute to optimizing healthy aging.”
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