Tea, berries, dark chocolate & apples may help you live longer

A growing body of research suggests that consuming foods rich in flavonoids, such as tea, berries, dark chocolate, and apples, may contribute to a longer, healthier life. These foods are known for their antioxidant and anti-inflammatory properties, which can support heart health, improve brain function, and reduce the risk of chronic diseases. Incorporating these nutrient-rich items into your daily diet could play a key role in enhancing overall well-being and promoting longevity.

A recent study has shown that including a variety of flavonoid-rich foods like tea, berries, apples, and dark chocolate in your daily diet could reduce the likelihood of developing serious diseases and may promote longer life. This research was conducted collaboratively by scientists from Queen's University Belfast, Edith Cowan University in Perth, and the Medical University of Vienna.

Their results indicate that consuming a broader range of flavonoids in your meals could offer protection against illnesses such as cardiovascular disease, type 2 diabetes, cancer, and neurological disorders. Flavonoids are natural compounds present in plant-based foods like berries, grapes, citrus fruits, apples, tea, red wine, and dark chocolate.

The study, which appeared in Nature Food, followed more than 120,000 individuals between the ages of 40 and 70 over a span of ten years. It is the first research to demonstrate that variety in flavonoid intake may be more beneficial than simply consuming large quantities of them. Dr. Benjamin Parmenter, a research fellow at ECU and lead author of the study, discovered that a diet rich in diverse flavonoids is linked to better health outcomes.

An intake of approximately 500 mg of flavonoids per day, equivalent to drinking two cups of tea, was associated with a 16% reduction in overall mortality, and around a 10% lower risk of heart disease, diabetes, and respiratory illness. However, Dr. Parmenter also found that individuals who consumed flavonoids from a wider variety of sources had even better protection from disease, even if their total intake was the same. The key is incorporating multiple types of flavonoid-containing foods rather than relying on a single source.

Professor Aedín Cassidy, a co-lead of the study from Queen’s University, explained that while it’s already known that flavonoids can lower the risk of heart and neurological diseases, this study highlights how different types of flavonoids each support the body in distinct ways, some help regulate blood pressure, while others reduce inflammation or support cholesterol control.

She emphasized that the combination of higher intake and greater diversity of flavonoids may be more effective in reducing disease risk than consuming a single flavonoid-rich food. Professor Tilman Kuhn, another co-author, noted that this is the first time the health benefits of flavonoid diversity have been scientifically evaluated, lending support to the common advice of eating colorful fruits and vegetables.

He added that incorporating a variety of colorful produce into your diet not only ensures a broader intake of nutrients and vitamins but also contributes to a healthier lifestyle overall. In light of these findings, new dietary guidelines have been introduced that recommend increasing flavonoid intake for better health.

Dr. Parmenter concluded that the study’s evidence also supports promoting diversity in flavonoid consumption, not just quantity, as part of future dietary advice. Professor Cassidy further emphasized that making small, manageable changes, like adding more tea, berries, or apples to your meals, can effectively boost flavonoid intake and contribute to long-term well-being.

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Source: WPN‍