Put down the wrinkle cream and pick up a blueberry.
A new study suggests that eating a diet rich in a powerful plant chemical could be the key to keeping your body strong and your mind sharp as you age.
“These findings underscore the potential for simple dietary modifications to impact overall quality of life and contribute to the optimization of healthy aging,” said Dr. Eric Rimm, a professor at Harvard T.H. Chan School of Public Health and an author of the study.
What are flavonoids?
Flavonoids are natural substances found in fruits, vegetables and other plants. They’ve been linked to a range of health benefits, including reducing inflammation in the brain, supporting blood vessel health, and even helping maintain skeletal muscle mass, according to the Cleveland Clinic.
“We know from previous research that people who have a higher flavonoid intake tend to live longer, and they are also less likely to get any of the major chronic diseases such as dementia, diabetes or heart disease,” said Dr. Nicola Bondonno, a researcher at Edith Cowan University and author of the study.
“Our research shows that people who consume more flavonoids tend to age better,” she added.
Aging gracefully with flavonoids
For the study, researchers tracked 62,743 women and 23,687 men over 24 years.
They found that women with the highest flavonoid intake 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 the results weren’t as pronounced in men, higher flavonoid intake was still linked to better mental health.
Regularly enjoying flavonoid-rich foods and beverages can help you age healthier by reducing the risk of frailty, physical decline and poor mental health, according to Dr. Aedin Cassidy, a researcher at Queens University Belfast and senior author of the study.
Load up on berries, apples, grapes, cherries, and citrus fruits. But it’s not just the sweet stuff — onions, kale, celery, carrots, broccoli and soybeans are packed with these powerful plant compounds too.
And the best part? Tea, red wine and dark chocolate also deliver a healthy dose of flavonoids.
If you haven’t been prioritizing getting enough in your diet, it’s not too late to reap the anti-aging benefits.
“We found that participants who increased their intake of flavonoid-rich food by three servings a day, had a 6% to 11% lower risk across all three of the aging outcomes in females, and a 15% lower risk of poor mental health in males,” Rimm said.
The study authors noted that the stronger associations seen in women might be due to differences in follow-up times, rather than true sex-specific effects, which they said is under-explored in current research.
More than just a healthy snack
The researchers’ discovery that flavonoids may help ward off the effects of unhealthy aging adds to a growing body of evidence showing these plant compounds are a powerhouse for our health.
Studies suggest that flavonoids may boost cognitive performance, improving memory, processing speed, and attention. They could also protect brain cells, slowing age-related decline and potentially reducing the risk of neurodegenerative diseases like Alzheimer’s.
But the benefits don’t stop there. Packed with antioxidants, flavonoids neutralize harmful free radicals and reduce oxidative stress, helping fend off chronic diseases, according to Healthline.
They’re also heart-healthy, lowering stroke risk by reducing blood pressure, improving blood vessel function, and cutting “bad” cholesterol levels.
Additionally, flavonoids have been shown to prevent cancer cell growth and inhibit tumor development. They also improve insulin sensitivity and glucose metabolism, lowering the risk of type 2 diabetes.
Research suggests that flavonoids boost immune cells and trigger anti-inflammatory responses, strengthening the body’s defense against infections. They also have prebiotic properties that promote the growth of beneficial gut bacteria, which is essential for digestion, immune function and overall health.
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