If you are looking to extend your lifespan and lower the risk of developing serious health conditions, you may want to consider eating some food rich in flavonoids like apples, berries, and dark chocolate while drinking some tea, according to recent research from Edith Cowan University, Queen’s University Belfast, the Medical University of Vienna, and Universität Wien. published in Nature Food.
What are Flavonoids?
Flavonoids are a group of plant-based, polyphenolic compounds known for their antioxidant and anti-inflammatory properties. They are found in many fruits, vegetables, and other plant products. Flavonoids play a role in plant growth, protection, and coloration, and they are also believed to offer various health benefits to humans, such as boosting heart and brain health, according to the American Heart Association. They also help to neutralize free radicals, which can damage cells.
Investigating Flavonoids
This study tracked over 120,000 participants between the ages of 40 to 70 years old for over ten years to reveal that increasing the quantity and diversity of the flavonoids in your diet could help prevent the development of type 2 diabetes, certain cancers, neurological disease, and cardiovascular disease. Additionally, those with the widest diversity of flavonoids in their diet were found to have an even lower risk of disease, even when intake was the same total amount.
“Flavonoid intakes of around 500 mg a day was associated with a 16% lower risk of all-cause mortality, as well as a ~10% lower risk of CVD, type 2 diabetes, and respiratory disease. That’s roughly the amount of flavonoids that you would consume in two cups of tea,” said ECU Research Fellow, first author and co-lead of the study, Dr. Benjamin Parmenter.
Reduce the Risk of Chronic Diseases
“We have known for some time that higher intakes of dietary flavonoids, powerful bioactives naturally present in many foods and drinks, can reduce the risk of developing heart disease, type 2 diabetes, and neurological conditions like Parkinson’s,” said study co-lead Professor Aedín Cassidy from the Co-Centre for Sustainable Food Systems and Institute for Global Food Security at Queen’s.
“We also know from lab data and clinical studies that different flavonoids work in different ways, some improve blood pressure, others help with cholesterol levels, and decrease inflammation. 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.”
“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,” said Professor Tilman Kuhn from the Medical University of Vienna, Universitat Wien and Queen’s University Belfast was also a co-lead author.
“Our study provides inaugural evidence that we may also need to advise increasing diversity of intake of these compounds for optimal benefits,” Dr. Parmenter said.
“The results provide a clear public health message, suggesting that simple and achievable dietary swaps, such as drinking more tea and eating more berries and apples for example, can help increase the variety and intake of flavonoid-rich foods, and potentially improve health in the long-term,” Professor Cassidy added.
Eat the Rainbow
“Eating the rainbow” means incorporating a variety of colorful fruits and vegetables into your diet. It emphasizes the importance of consuming a wide range of plant-based foods, as each color group offers unique phytonutrients, vitamins, minerals, and other beneficial compounds.
Foods rich in flavonoids include berries (like blueberries, strawberries, and cranberries), citrus fruits, tea, red wine, dark chocolate, apples, onions, and some vegetables like kale and broccoli. Flavonoids, particularly anthocyanins, are abundant in the outer skin of berries, giving them their vibrant colors.
- Berries: Blueberries, strawberries, cranberries, blackberries, and raspberries are excellent sources of flavonoids, especially anthocyanins.
- Citrus Fruits: Oranges, grapefruits, lemons, and limes contain flavones and flavanones.
- Tea: Green, black, and white tea are rich in flavan-3-ols.
- Red Wine: Red wine is a good source of flavonols, particularly resveratrol.
- Dark Chocolate: Cocoa, the base of dark chocolate, contains flavonoids, particularly flavanols.
- Apples: Apples are a good source of flavonols and other flavonoids.
- Onions: Onions are a significant source of flavonols, especially quercetin, kaempferol, and myricetin.
- Kale and Other Vegetables: Kale, broccoli, onions, and other leafy greens also contribute to flavonoid intake.
NOTE: This may be a good time to point out, again, that anything, even if it is meant to be good for you or a healthier option, when consumed in excess, can have the opposite of the desired effect. Moderation is the key, especially when it comes to the deliciously decadent temptations of dark chocolate.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
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