A recent study highlights a simple and tasty way for women to support healthy aging: eating more berries and other flavonoid-rich foods. While there is no magic pill for longevity, researchers have identified several factors that contribute to aging well, and adding flavonoids to the diet is one promising strategy.
What the Study Showed
Published in The American Journal of Clinical Nutrition, the study analyzed data from over 86,000 participants—62,743 women and 23,687 men—collected over 24 years from two major long-term studies: the Nurses’ Health Study and the Health Professionals Follow-Up Study.
The findings revealed that women who consumed the highest amounts of flavonoids—roughly equivalent to three servings of berries daily—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 women who ate the least flavonoids. Men also experienced some mental health benefits, though the link was not as strong.
The researchers concluded that including flavonoid-rich foods in the diet may be a simple and effective way to promote healthy aging.
What Are Flavonoids?
Flavonoids are natural compounds found in many fruits, vegetables, tea, and cocoa. According to Scott Keatley, RD, co-founder of Keatley Medical Nutrition Therapy, these compounds have antioxidant properties that help protect cells from damage caused by free radicals.
Dietitian Keri Gans, RDN, explains, “Flavonoids help reduce inflammation, which is linked to many chronic diseases that can affect healthy aging.”
Why Flavonoids May Promote Healthy Aging
While the exact reasons flavonoids support healthy aging are still being studied, experts suggest they may benefit brain and heart health and improve overall cellular function. Flavonoids’ anti-inflammatory effects are particularly important, as chronic inflammation is associated with many age-related health problems.
Additionally, flavonoid-rich foods are mostly plant-based, and diets high in plants have long been linked to longevity.
Other Sources of Flavonoids
Besides berries, flavonoids are found in a variety of plant foods, including:
- Apples
- Citrus fruits
- Onions
- Red cabbage
- Grapes
- Soybeans
- Dark chocolate
- Red wine
- Tea
Best Sources and Tips
Berries, especially blueberries and blackberries, are among the richest sources of flavonoids, making them an excellent choice for boosting intake. However, experts recommend eating a variety of flavonoid-rich foods throughout the week for the greatest benefit.
“Mixing different sources ensures you get a broad range of flavonoids and other nutrients,” says Gans.
Bottom Line
While eating berries and other flavonoid-rich foods won’t guarantee perfect health or immortality, this simple dietary change can support physical and mental well-being as women age. Incorporating these foods into a balanced diet is an easy and enjoyable step toward healthier aging.
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