Researchers from Edith Cowan University (Australia), Queen’s University Belfast (UK), and Harvard TH Chan School of Public Health (US) have found that increasing the intake of flavonoid-rich foods, such as black tea, berries, citrus fruits, and apples, may reduce the risk of unhealthy aging and its associated conditions, including frailty, impaired physical function, and poor mental health.
Flavonoids, a group of plant compounds known for their antioxidant and anti-inflammatory properties, are believed to support several key aspects of healthy aging. Dr. Nicola Bondonno, Adjunct Lecturer at Edith Cowan University, emphasized the goal of medical research to not only extend life but to ensure people remain healthy for as long as possible. Her research has shown that those with higher flavonoid intake tend to live longer and have lower risks of chronic diseases such as dementia, diabetes, and heart disease.
The study, which followed 62,743 women and 23,687 men over a period of 24 years, revealed that women with the highest flavonoid consumption had a 15% lower risk of frailty, a 12% lower risk of impaired physical function, and a 12% lower risk of poor mental health compared to those with the lowest intake. While men had fewer significant associations, higher flavonoid intake was still linked to a reduced risk of poor mental health.
Flavonoids are known to reduce oxidative stress, support blood vessel health, and maintain skeletal muscle mass, all of which are crucial for preventing frailty and maintaining physical and mental well-being as we age.
Additionally, the study indicated that consuming three extra servings of flavonoid-rich foods daily resulted in a 6% to 11% lower risk of frailty, impaired physical function, and poor mental health in women, while men saw a 15% reduction in the risk of poor mental health.
Experts suggest that simple dietary changes, such as increasing flavonoid-rich foods, can significantly improve overall life quality and support healthy aging.
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