Tea, berries, dark chocolate and apples could lead to a longer life span, flavonoid study finds

New research has revealed that incorporating a diverse range of flavonoid-rich foods into your diet, such as tea, berries, dark chocolate, and apples, could potentially lower the risk of developing serious health conditions and contribute to a longer lifespan. A collaborative study led by researchers from Queen’s University Belfast, Edith Cowan University Perth (ECU), and the Medical University of Vienna and Universitat Wien has shed light on the health benefits of consuming a variety of flavonoids.

Flavonoids, which are naturally occurring compounds found in plant foods like tea, blueberries, strawberries, oranges, apples, grapes, and even red wine and dark chocolate, have been linked to a reduced risk of conditions such as type 2 diabetes, cardiovascular disease (CVD), cancer, and neurological diseases. The study, published in Nature Food, followed over 120,000 participants aged 40 to 70 for more than a decade, making it the first of its kind to suggest the advantages of consuming a wide range of flavonoids beyond just quantity.

Co-lead author of the study, Professor Aedín Cassidy from Queen’s University, emphasized the significance of the findings, stating that different flavonoids work in varying ways to improve health outcomes. The research also highlighted that a flavonoid-diverse diet could lead to a greater reduction in the risk of illnesses compared to consuming flavonoids from a single source.

Dr. Benjamin Parmenter, a Research Fellow at ECU and first author of the study, noted that an intake of around 500 mg of flavonoids per day was associated with a 16% lower risk of all-cause mortality and approximately 10% lower risk of CVD, type 2 diabetes, and respiratory diseases. Consuming a wide variety of flavonoids was linked to an even lower risk of these conditions, underscoring the importance of incorporating a range of flavonoid-rich foods into one’s diet.

Professor Tilman Kuhn, another co-lead author of the study, highlighted the significance of dietary diversity in flavonoid intake, aligning with the belief that consuming colorful foods is essential for maintaining good health. The researchers recommended increasing flavonoid consumption for optimal health benefits, emphasizing the importance of a varied diet rich in flavonoids from different sources.

The study’s findings have led to the development of the first-ever dietary guidelines for flavonoids, encouraging individuals to broaden their intake to promote overall health. By making simple dietary swaps such as increasing tea consumption and incorporating more berries and apples into their diet, individuals can enhance the variety and intake of flavonoid-rich foods and potentially improve their long-term health outcomes.

In conclusion, the research highlights the importance of consuming a diverse range of flavonoids from various sources to enhance health and potentially extend lifespan. By incorporating foods like tea, berries, dark chocolate, and apples into your diet, you can harness the benefits of flavonoids and support your overall well-being.