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A new global study has revealed that increasing the intake of flavonoid-rich foods such as black tea, berries, citrus fruits, and apples could promote healthy ageing and reduce the risks associated with frailty, impaired physical function, and poor mental health.
The research, conducted by teams from Edith Cowan University (Australia), Queen’s University Belfast (UK), and Harvard TH Chan School of Public Health (US), found that flavonoids, a type of antioxidant, play a crucial role in reducing key aspects of unhealthy ageing.
Dr Nicola Bondonno, an Adjunct Lecturer at Edith Cowan University, explained, “The goal of medical research is not just to help people live longer but to ensure they stay healthy for as long as possible.”
Positive Impact On Long-Term Health
Previous studies have shown that people with higher flavonoid intake not only tend to live longer but are also less likely to develop major chronic diseases such as dementia, diabetes, or heart disease.
Dr Bondonno added, “Our research shows that people who consume more flavonoids tend to age better.”
The study followed 62,743 women and 23,687 men over 24 years, showing that women with the highest flavonoid intake had a 15 per cent lower risk of frailty, a 12 per cent lower risk of impaired physical function, and a 12 per cent lower risk of poor mental health compared to those with the lowest intake.
Although fewer associations were observed in men, the study still found that higher flavonoid consumption was linked to a lower risk of poor mental health.
The Science Behind Flavonoids
Professor Aedin Cassidy from Queen’s University explained that flavonoids are known for their ability to reduce oxidative stress and inflammation, support blood vessel health, and even maintain skeletal muscle mass all crucial factors in preventing frailty and maintaining physical and mental health as we age.
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The study also showed that participants who increased their intake of flavonoid-rich foods by just three servings a day had a 6 per cent to 11 per cent lower risk of poor ageing outcomes, such as frailty and impaired function, in women.
Men experienced a 15 per cent reduction in the risk of poor mental health.
Dietary Changes For Better Quality Of Life
Professor Eric Rimm from Harvard noted, “Overall, these findings underscore the potential for simple dietary modifications to impact the overall quality of life and contribute to the optimisation of healthy ageing.”
The research highlights the significant benefits of incorporating more flavonoid-rich foods into the diet, offering a simple yet effective strategy for improving health and well-being as we age.
Key Takeaways
- Flavonoids found in black tea, berries, citrus fruits, and apples may help reduce frailty, impaired physical function, and poor mental health.
- Women with high flavonoid intake showed a 15% lower risk of frailty, and men experienced a 15% reduction in poor mental health risk.
- Small dietary changes, such as consuming more flavonoid-rich foods, can have a significant impact on healthy ageing.
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