There’s no magic pill for healthy aging, but new research suggests a simple, delicious strategy: eat more berries. A recent study found that foods rich in flavonoids—like berries—are linked to key factors that promote healthy aging in women.
The study, published in The American Journal of Clinical Nutrition, analyzed data from over 62,000 women and 23,000 men collected across 24 years from two major studies: the Nurses’ Health Study and the Health Professionals Follow-Up Study. Women who consumed the most flavonoids—roughly equal to three or more 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 those who consumed the least. The link for men was weaker, though mental health benefits were noted.
Researchers concluded that adding flavonoid-rich foods to your diet is a simple, effective way to support healthy aging.
What are flavonoids?
Flavonoids are natural compounds found in fruits, vegetables, tea, and cocoa. They act as antioxidants, protecting cells from damage and reducing inflammation. According to dietitian Keri Gans, RDN, they help safeguard against conditions linked to aging, such as heart disease and cognitive decline.
Why do flavonoids support healthy aging?
While the study didn’t pinpoint an exact reason, experts believe flavonoids promote brain, heart, and cellular health, and help control inflammation—key to aging well. Eating more plant-based foods, rich in flavonoids, is already tied to longevity.
What foods contain flavonoids?
Berries top the list, especially blueberries and blackberries. But you can also find flavonoids in apples, citrus fruits, onions, red cabbage, grapes, soybeans, dark chocolate, red wine, and tea. Gans recommends enjoying a variety of these foods each week to reap the greatest benefits.
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