A recent study published in The American Journal of Clinical Nutrition reveals that increasing the intake of flavonoids and flavonoid-rich foods may help slow the aging process and enhance brain health in older adults.
Understanding Aging and Flavonoids
Aging is a natural process marked by cellular and molecular damage, which leads to a gradual decline in both physical and mental capacities, increased vulnerability to diseases, and ultimately, death. Despite an increase in life expectancy, the number of years spent in good health has remained relatively consistent. Identifying factors that contribute to healthy aging is vital for developing evidence-based strategies to ensure longer, healthier lives.
Flavonoids are a group of bioactive compounds found in many plant-based foods. They are renowned for their antioxidant, anti-inflammatory, and neuroprotective properties, which suggest they may help mitigate the physiological decline associated with aging. Flavonoids are abundant in foods like apples, tea, citrus fruits, berries, red wine, and dark chocolate.
The Study
The study assessed the link between flavonoid intake and aging outcomes in two large cohorts: the Nurses’ Health Study (NHS), which included women aged 30–55, and the Health Professionals Follow-up Study (HPFS), which involved men aged 40–75. Participants completed food frequency questionnaires (FFQs) at baseline and every four years to gather data on their diet and lifestyle. The researchers then analyzed the relationship between flavonoid intake and various health outcomes, such as frailty, mental health, and physical impairment, using multivariable-adjusted Cox proportional hazard models.
Key Findings
Flavonoid-rich foods linked to better mental health: For women in the NHS, strawberries, oranges, and grapefruit were particularly associated with a lower risk of poor mental health, while blueberries and apples had benefits across multiple health domains. In men, moderate consumption of red wine, high tea intake, and increased blueberry consumption were linked to a reduced risk of poor mental health.
Stronger associations in women: In the NHS, higher flavonoid intake was associated with a 15% reduced risk of frailty, 12% lower risk of poor mental health, and 12% lower risk of physical impairment. In contrast, the associations were weaker in the HPFS, with the strongest link being between flavonoid intake and a reduced risk of poor mental health.
Flavonoid sub-classes: The highest intakes of each flavonoid sub-class were associated with reduced risks of all outcomes in the NHS, while fewer associations were found in the HPFS.
Tea intake showed strong protective effects: Daily tea consumption was one of the most consistent predictors of better health outcomes, with regular tea drinkers showing lower risks of frailty, physical impairment, and poor mental health.
Increase in flavonoid intake showed health benefits: An increase in flavonoid-rich food intake by three servings per week in the NHS was linked to an 8% lower risk of poor mental health, 11% lower risk of frailty, and 7% lower risk of physical impairment. Conversely, a decrease in intake was associated with higher risks of frailty, physical impairment, and poor mental health.
Conclusions
The study suggests that regularly consuming flavonoid-rich foods, such as tea, apples, blueberries, and red wine, may help support healthy aging by reducing the risks of frailty, physical impairment, and poor mental health, particularly in women. For men, the primary benefit was a reduced risk of poor mental health.
Increasing flavonoid intake, especially over time, could be a simple and effective strategy for promoting healthy aging. In fact, increasing intake by just three servings per day could lead to a 6–11% reduction in the risks of frailty, physical impairment, and poor mental health in women and a 15% reduction in poor mental health risk in men.
This research underscores the importance of diet in aging healthfully and provides practical recommendations for supporting brain health and physical well-being as we age.
You Might Be Interested In:
-
Milk Enhances Gut-Friendly Bacteria, While Cheese Alters Microbiome Balance, Study Finds
-
Blocking Mobile Internet for Two Weeks Improves Mental Health, Study Finds
-
Low Vitamin D in First Trimester Linked to Higher Preterm Birth Risk and Reduced Fetal Length
