As people live longer, there is increasing interest in how to age healthily. Diet plays a key role, and new research suggests that consuming more flavonoid-rich foods and beverages may help reduce the risk of frailty and poor mental health in older adults.
A recent study published in The American Journal of Clinical Nutrition found that higher intake of flavonoids — compounds found in fruits, vegetables, tea, and wine — was linked to a lower risk of physical and mental decline among older adults. Flavonoids, which give many plants their vibrant colors, also offer anti-inflammatory and antioxidant benefits that may protect the body's cells, support blood vessels, and preserve muscle and brain function as we age.
Researchers analyzed data from over 85,000 participants aged 60 or older, collected through the Nurses' Health Study and the Health Professionals Follow-up Study. Among women, those with the highest flavonoid intake had a 15% lower risk of frailty and a 12% lower chance of impaired physical function. These women also had a 12% lower risk of poor mental health, including symptoms such as low mood and lack of energy.
For men, flavonoid intake was associated with a 15% reduced risk of poor mental health, but no significant difference was found in frailty or physical function. The study's lead author, Dr. Nicola Bondonno, noted that the shorter follow-up period for male participants may explain these differences and emphasized the need for further research.
Manisha Parulekar, MD, director of Geriatrics at Hackensack University Medical Center, explained that flavonoids may slow aging-related decline by reducing oxidative stress and inflammation. She emphasized that dietary strategies represent a low-cost, proactive way to promote healthy aging, potentially preventing disease and improving quality of life.
Registered dietitian Monique Richard added that flavonoids can help protect cells from oxidative damage and reduce inflammation. She recommended incorporating flavonoid-rich foods throughout the day, noting that variety is key. For example, one could start the day with green tea or a smoothie with berries, followed by a kale and apple salad with balsamic dressing at lunch. Dinner might include roasted sweet potatoes, long-grain rice, and salmon with strawberry salsa, finished with a small portion of dark chocolate and red wine or grape juice.
Ultimately, adding more flavonoids to one's diet offers a flavorful and accessible approach to supporting both physical and emotional well-being as we age.
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Source: MedicalNewsToday