A large-scale new study suggests that increasing the intake of flavonoid-rich foods—such as black tea, berries, citrus fruits, and apples—could be a simple strategy to age more healthily. Researchers analysed data from over 86,000 people in the U.S. followed for more than 20 years, finding that, especially in women, those who consumed the most flavonoids had lower risk of frailty, physical decline, and poor mental health.
“People who consume more flavonoids tend to age better,” said Dr Nicola Bondonno, one of the study’s authors. These compounds, naturally present in many fruits, vegetables, and drinks like tea, have been shown to reduce oxidative stress and inflammation, and help maintain muscle mass.
In women, high flavonoid intake was associated with a 15% lower risk of frailty, a 12% lower risk of impaired physical function, and a 12% lower risk of poor mental health. In men, although effects were somewhat smaller, higher intake was also linked to a 15% lower risk of poor mental health.
The most beneficial foods were tea, apples, blueberries, and oranges. “We found that participants who increased their intake of flavonoid-rich foods by three servings a day had a 6% to 11% lower risk across all three outcomes in women,” explained Professor Eric Rimm from Harvard T.H. Chan School of Public Health.
Recommendations for those looking to age in better health:
- Have at least three servings a day of flavonoid-rich foods. For example, eat an apple as a snack, drink a cup of black tea, and add some berries to your meal.
- Choose the most effective foods: apples, blueberries, oranges, strawberries, and black tea showed the strongest links to better ageing.
- Make it a habit: try to include these foods in your routine every day, not just occasionally.
- Stick with it over time: the benefits came from regular and long-term consumption, not quick changes.
- Everyone can benefit, but the study found especially strong results in women.
As Professor Aedin Cassidy concludes, “It’s not just about living longer, but about living well.” This study reinforces the idea that small, everyday dietary choices can have a big impact on how we age.
Associate Professor at University of Granada