Eating Foods Rich in Flavonoids Could Help Women Age Well
A recent study discovered that women who include flavonoid-rich foods in their diet may experience better aging outcomes. Over a 24-year period, researchers observed that women who consumed a diet high in flavonoids had a reduced risk of frailty, impaired physical function, and poor mental health. Here’s more information on this crucial chemical compound.
While there’s no magical solution for achieving peak longevity, recent research has identified various factors that can contribute to healthy aging for women. These factors are surprisingly straightforward and do not involve extreme measures. Adding to the list of healthy aging strategies is a delightful suggestion: increase your intake of berries. New research indicates that consuming foods containing flavonoids, such as berries, is associated with several factors linked to healthy aging. While enjoying berries occasionally with your morning granola won’t guarantee optimal aging, it can certainly be beneficial and easy to incorporate into your lifestyle. If you are already consuming flavonoid-rich foods regularly, keep up the good work!
With this in mind, let’s delve into what scientists have uncovered about flavonoids and healthy aging, as well as how you can apply these findings to your daily routine.
Meet the experts: Keri Gans, RDN, a dietitian and host of The Keri Report podcast; Scott Keatley, RD, co-founder of Keatley Medical Nutrition Therapy.
What Did the Study Find?
The study, published in The American Journal of Clinical Nutrition, examined data on the dietary habits, lifestyle choices, and health status of 62,743 women and 23,687 men over 24 years from two extensive studies—the Nurses’ Health Study and Health Professionals Follow-Up Study. The study revealed that women who consumed the highest levels of flavonoids—equivalent to at least three servings of berries daily—experienced a 15% lower risk of frailty, a 12% lower risk of impaired physical function, and a 12% lower risk of poor mental health at the end of the study, compared to those who consumed fewer flavonoids. While the connection was not as pronounced in men, they still seemed to benefit in terms of mental health. In summary, the researchers concluded that “incorporating flavonoid-rich foods into the diet could be a simple strategy to promote healthy aging.”
What Are Flavonoids?
Flavonoids are natural chemical compounds found in fruits, vegetables, tea, and cocoa. Scott Keatley, RD, explains, “Flavonoids are a class of natural compounds with antioxidant properties that can be found in various plant-based foods.” Keri Gans, RDN, adds, “They help protect our cells from free radicals that can cause damage to our bodies and contribute to inflammation.”
How Do Flavonoids Support Healthy Aging?
Although the precise reasons why flavonoid-rich foods are associated with healthy aging remain unclear, experts have put forward
Research has shown a connection between flavonoid-rich foods and longevity. It is possible that there are other components in these foods contributing to this link that are not yet fully understood. Researchers suggest that other constituents in these foods may play a role in the observed benefits of flavonoids.
Various plant-based foods contain flavonoids, including apples, citrus fruits, onions, red cabbage, grapes, soybeans, dark chocolate, red wine, and tea. Berries, particularly blueberries and blackberries, are highlighted as one of the richest sources of flavonoids.
To maximize the benefits of flavonoids in your diet, it is recommended to include a variety of flavonoid-rich foods throughout the week. While berries are a great source, it’s beneficial to mix up your intake to ensure a diverse range of flavonoids.
