A recent study published by researchers from Edith Cowan University, Queen’s University Belfast, and Harvard T.H. Chan School of Public Health highlights the benefits of consuming flavonoid-rich foods like black tea, berries, citrus fruits, and apples for healthier ageing.
Flavonoids and Their Impact on Healthy Ageing
Flavonoids are powerful antioxidants found in a variety of plant-based foods. The research demonstrates that a higher intake of flavonoids is linked to a reduced risk of frailty, physical decline, and mental health issues as people age.
Dr. Nicola Bondonno, the study’s first author, emphasized that the goal of medical research is not only to extend lifespan but also to ensure that individuals remain healthy as they grow older. “People who have a higher flavonoid intake tend to live longer and are less likely to develop major chronic diseases such as dementia, diabetes, or heart disease,” Bondonno explained.
Study Findings
The study analyzed health data from 62,743 women and 23,687 men, revealing several key findings:
Women with a higher intake of flavonoids had a 15% lower risk of becoming frail, 12% lower risk of experiencing impaired physical function, and 12% lower risk of developing mental health issues.
For men, while the impact was less pronounced, flavonoids still provided a significant 15% lower risk of poor mental health.
These results indicate that flavonoid-rich foods, such as berries and black tea, can significantly contribute to healthier ageing by mitigating the risks of physical and mental decline.
Health Benefits of Flavonoids
Flavonoids are known to combat oxidative stress and inflammation, both of which are linked to age-related diseases. They also support blood vessel health and help maintain skeletal muscle mass, all of which are crucial for preventing frailty and supporting physical and mental health as we age.
Professor Aedin Cassidy, a corresponding author on the study, pointed out that regularly consuming flavonoid-rich foods could reduce the risk of frailty, physical decline, and poor mental health in older adults.
Dietary Changes for Healthy Ageing
The study also revealed that individuals who increased their intake of flavonoid-rich foods by just three servings per day experienced a 6% to 11% lower risk of frailty, physical decline, and mental health problems in women. In men, this increase in flavonoid intake led to a 15% lower risk of poor mental health.
Professor Eric Rimm, another author of the study, concluded, “These findings underscore the potential for simple dietary modifications to impact overall quality of life and contribute to the optimization of healthy ageing.”
Conclusion
Incorporating more flavonoid-rich foods like berries, black tea, citrus fruits, and apples into your diet may offer significant benefits for healthy ageing. These foods not only help reduce the risk of frailty, physical decline, and mental health problems but also provide an accessible and effective way to enhance overall health as you age.
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