A recent study has revealed that a diet rich in black tea, berries, citrus fruits, and apples could significantly promote healthier ageing. The research, conducted collaboratively by Edith Cowan University (ECU), Queen’s University Belfast, and the Harvard T.H. Chan School of Public Health, highlights the potential benefits of flavonoid-rich foods in reducing the risk of key aspects of unhealthy ageing, such as frailty, impaired physical function, and poor mental health. Flavonoids, naturally occurring compounds in various fruits and vegetables, are known for their powerful antioxidant and anti-inflammatory properties, making them an essential dietary component for those seeking to maintain their physical and mental well-being as they age.
Dr Nicola Bondonno, an adjunct lecturer at ECU, emphasised that the ultimate goal of medical research extends beyond simply prolonging life. Instead, the focus is on ensuring individuals remain healthy and active throughout their lifespan. “We know from previous studies that people who consume more flavonoids tend to live longer and are less likely to develop major chronic diseases like dementia, diabetes, or heart disease,” she explained. “Our latest findings reinforce this, demonstrating that those with higher flavonoid intake also tend to experience healthier ageing.”
The study, which analysed health data from a substantial cohort of 62,743 women and 23,687 men over 24 years, found that women with the highest flavonoid intakes 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 flavonoid consumption. While the impact appeared to be more pronounced among women, men with higher flavonoid intakes still benefited, showing a notably lower risk of poor mental health. These findings suggest that the protective effects of flavonoids against the physical and cognitive declines often associated with ageing vary across genders, possibly influenced by differences in study follow-up times rather than inherent biological disparities.
A senior author, Professor Aedin Cassidy from Queen’s University Belfast, elaborated on how flavonoids might support healthy ageing. “Flavonoids are well known for their ability to reduce oxidative stress and inflammation, support blood vessel health, and help maintain skeletal muscle mass – all of which are critical for preventing frailty and maintaining physical function as we grow older,” she noted. Cassidy also pointed out that flavonoid-rich foods, such as berries, apples, red wine, oranges, and tea, have long been associated with these health benefits, reinforcing the value of these everyday foods in a balanced diet.
The study also found that even moderate increases in flavonoid consumption could yield significant benefits. For instance, participants who boosted their intake of flavonoid-rich foods by just three servings a day experienced a 6% to 11% lower risk across all three ageing outcomes in females, and a 15% lower risk of poor mental health in males. This suggests that relatively simple dietary adjustments could have a meaningful impact on long-term health outcomes, potentially delaying or preventing the onset of age-related decline.
Professor Eric Rimm from the Harvard T.H. Chan School of Public Health highlighted the broader implications of these findings, noting that they underscore the potential for straightforward dietary modifications to enhance the quality of life as people age significantly. “Overall, our results point to the power of nutrition in optimising healthy ageing, reinforcing the idea that what we eat truly matters as we strive to live longer and healthier lives,” he said.
More information: Nicola Bondonno et al, Associations between flavonoid-rich food and flavonoid intakes and incident unhealthy aging outcomes in older United States males and females, American Journal of Clinical Nutrition. DOI: 10.1016/j.ajcnut.2025.02.010
Journal information: American Journal of Clinical Nutrition Provided by Edith Cowan University
