Researchers tracked more than 86,000 adults as they aged to examine associations between consumption of flavonoid-rich foods (think berries, black tea and red wine) and indicators of unhealthy aging including frailty, impaired physical function and poor mental health.
The results? Adding just 3 servings of flavonoid-rich foods per day was linked to:
🔹 6–11% lower risk of frailty, impaired physical function, and poor mental health in women
🔹 15% lower risk of poor mental health in men
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Key Takeaways:
- Flavonoid-rich foods support healthier aging: Ingredients like black tea, blueberries, red wine, apples, and citrus fruits are high in flavonoids, compounds praised for their antioxidant and anti-inflammatory properties
- Large cohort study with strong findings: Researchers tracked over 86,000 adults (62,743 women and 23,687 men) aged 60+ from major U.S. cohorts over multiple decades
- Women saw broad benefits: Those with the highest flavonoid intake had a 15% lower risk of frailty, 12% lower risk of physical function decline, and 12% lower risk of poor mental health compared to lower-intake peers
- Men benefited notably in mental health: A significant finding: by adding three servings of flavonoid-rich foods daily, men reduced their risk of poor mental health by about 15%, while women saw a 6–11% risk reduction across frailty, physical, and mental outcomes
- Biological mechanisms underpin results: Flavonoids may help by lowering oxidative stress and inflammation, supporting vascular health, and preserving muscle mass—key against frailty and cognitive decline
- Simple dietary changes matter: The study reinforces earlier clinical trials linking flavonoids to better muscle mass, mobility, reduced chronic disease risk (e.g., heart disease, dementia), and improved healthspan through attainable dietary adjustments
