New research continues to highlight the benefits of flavonoid-rich foods for promoting healthier aging. A recent study indicates that consuming foods high in flavonoids, such as berries, black tea, and citrus fruits, may reduce the risk of frailty, physical decline, and mental health issues, particularly in women.
Flavonoids, natural plant compounds, act as antioxidants and support a healthy gut microbiome by metabolizing into bioactive compounds. These compounds can reduce inflammation, support immune function, and influence brain health. Eating more flavonoid-rich foods may also slow aging and boost brain health.
The Role of Flavonoids
The study emphasizes the importance of a diet rich in polyphenols, including foods like extra virgin olive oil, dark chocolate, and fermented foods. These foods contribute to a diverse gut microbiome and combat inflammation. Regularly consuming flavonoid-rich foods can reduce oxidative stress and inflammation, support blood vessel health, and help maintain skeletal muscle mass, which are crucial for preventing frailty and maintaining physical and mental health as we age.
Increasing your intake of flavonoid-rich foods by three servings a day could lead to a 6-11% reduction in risks of frailty, physical impairment, and poor mental health in women, and a 15% reduction in poor mental health risk in men. These dietary habits align with longevity-promoting diets like the Mediterranean diet and those observed in Blue Zones.