Flavonoids linked to health and longevity
Long-term study finds benefits of berries, tea, fruit, and even dark chocolate!
An international study has found that consuming a wide variety of flavonoid-rich foods, including tea, berries, dark chocolate, and apples, may significantly reduce the risk of chronic diseases and increase longevity.
The research, led by scientists from Queen’s University Belfast, Edith Cowan University in Perth, and the Medical University of Vienna, tracked more than 120,000 people aged 40-70 for more than a decade.
Published in the journal, Nature Food, the study is the first to highlight the importance of flavonoid diversity in the diet, beyond just quantity.
Flavonoids are natural compounds found in various plant-based foods and beverages, including tea, blueberries, strawberries, oranges, apples, grapes, red wine, and dark chocolate. They are known for their antioxidant and anti-inflammatory properties.
Dr Benjamin Parmenter, research fellow at Edith Cowan University and co-lead author, noted that a daily intake of approximately 500 mg of flavonoids – equivalent to about two cups of tea – was associated with a 16% lower risk of all-cause mortality and around a 10% reduction in the risk of cardiovascular disease, type 2 diabetes, and respiratory diseases.
Participants who consumed a broader range of flavonoid-rich foods experienced even greater health benefits, even when their total flavonoid intake remained the same. This suggests that different flavonoids may offer unique protective effects.
“We have known for some time that higher intakes of dietary flavonoids can reduce the risk of developing heart disease, type 2 diabetes, and neurological conditions like Parkinson’s,” said Professor Aedín Cassidy, from Queen’s University Belfast.
“This study is significant as the results indicate that consuming a higher quantity and wider diversity has the potential to lead to a greater reduction in ill health than just a single source.”
Professor Tilman Kuhn, from the Medical University of Vienna, emphasised the importance of dietary variety.
“Eating fruits and vegetables in a variety of colours, including those rich in flavonoids, means you’re more likely to get the vitamins and nutrients you need to sustain a healthier lifestyle,” he said.
The findings support recent dietary guidelines recommending increased consumption of flavonoids for health maintenance. The study suggests that public health messages should also emphasise the importance of flavonoid diversity.
“Simple and achievable dietary swaps, such as drinking more tea and eating more berries and apples, can help increase the variety and intake of flavonoid-rich foods, and potentially improve health in the long term,” Professor Cassidy said.
For Australians, incorporating a range of flavonoid-rich foods into daily meals, such as enjoying a cup of tea, snacking on berries, or adding apples to breakfast, could be a practical approach to enhancing overall health and longevity.
Related reading: Science Daily, Nature Food
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Disclaimer: This article is for informational purposes only and should not be considered medical advice. Consult a healthcare professional about any health concerns or before making any changes to your medication, diet, or exercise routine.
