Why You Should Eat More Flavonoids
Lindsay Knake
| 3 min read
Adding citrus or berries to your breakfasts and snacks and a cup of black tea to your day could help you with healthy aging, according to a new study.
In a large study, the research team found those who ate more flavonoids, a plant chemical in many fruits and vegetables, aged better than those who had a lower flavonoid intake. Let’s look at flavonoids, associated health outcomes and how to add more flavonoids to your diet.
What are flavonoids?
Flavonoids are a phytochemical, or plant chemical, which create the bright colors of vegetables and fruits. Humans don’t absorb flavonoids like carbohydrates and protein, according to the Cleveland Clinic. Bacteria in our digestive system break down flavonoids that provide antioxidant, anti-inflammatory and anti-cancer properties.
The health benefits of flavonoids include:
- Reducing oxidative stress (an imbalance between two different types of molecules in your body: free radicals and antioxidants) and inflammation
- Supporting blood vessel health
- Maintaining muscle mass
Antioxidants protect cells from free radicals, which are unstable molecules that can cause damage to cells, which can contribute to the development of chronic diseases such as Alzheimer’s, heart disease, diabetes and cancer.
The anti-inflammatory properties in flavonoids can support gut health and possibly improve memory. Flavonoids can also help with heart health by lowering blood pressure.
Flavonoids and heathy aging
A study published in May looked at the physical and mental health of 86,000 people age 60 and older for more than two decades. The researchers observed study participants who ate the highest amount of flavonoids had the following compared to lower flavonoid intake groups:
- 15% lower risk of frailty
- 12% lower risk of impaired physical function
- 12% lower risk of poor mental health
Women in the study who increased their consumption of flavonoid-rich foods – notably tea, apples, blueberries and oranges – had a 6% to 11% lower risk of the three aspects of aging. Researchers noted there were fewer associations of flavonoids in diet and risks of worsening health in men, but this was likely not because of biological differences. The men in the study who ate more flavonoids had a 15% lower risk of poor mental health.
The study noted more research is needed on the subject, especially around gender and flavonoid intake, but adding more flavonoids to a diet is a simple way to aid with healthy aging. Even a half-serving increase of flavonoid-rich foods is associated with lower risk of poor mental health, physical impairment and frailty.
Foods high in flavonoids
Adding foods high in flavonoids to your meals and snacks can provide those healthy aging benefits and keep you stronger and sharper as you get older. While everyone should eat five servings of fruits and vegetables a day, according to the U.S. Dietary Guidelines, the majority of Americans don’t meet those guidelines.
Here are high-flavonoid foods to add to your diet for healthy aging and overall health:
- Berries such as blueberries and strawberries
- Apples
- Citrus such as lemons, oranges and grapefruit
- Leafy greens such as kale and spinach
- Black tea
Eating foods rich in omega-3 fatty acids may also help with healthy aging. Try eating more of these:
- Chia seeds
- Fish
- Flax seeds
- Walnuts
Image: Getty Images
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