Caption: New research shows that phytochemicals found colorful fruits and vegetables may lower risk for chronic disease and mortality from all causes.
It may be time for another cuppa. Studies have shown that flavonoid-rich foods (think tea leaves, apples, onions, berries) are brimming with good-for-you antioxidants that reduce inflammation, protect heart health, and promote overall wellness.
Now, yet more research, published on Nature, and reported here, found that a diet abundant in flavonoids is not only associated with a lower risk of dying from Alzheimer’s disease, cancer and cardiovascular disease, but also mortality from all causes.
The study followed 11,679 people over the age of 20, who completed questionnaires and in-person assessments as well as laboratory tests. The analysis revealed that the highest intake of dietary flavonoids reduced the risk of dying from cancer by 55%, cardiovascular disease by 33% and mortality from other causes by 36%.
Significantly, the highest consumption of the flavonoid myricetin (found in foods such as strawberries and spinach) resulted in a “staggering 66% decrease in Alzheimer’s disease-specific mortality risk.” This backs up other studies that suggest that flavonoid-rich foods protect brain health as we age and reduce risk for Alzheimer’s and related dementias.
Get your flavonoid fix
So, what are some of the richest flavonoid foods and beverages to include in your diet? We break it down here:
- Berries, such as strawberries, blueberries, cranberries, and raspberries
- Apples, and other colorful fruits such as grapes, cherries, and citrus
- Red onions, artichokes, bell peppers
- Kale, spinach, and other dark leafy greens
- Legumes, like chickpeas and soybeans
- Herbs such as dill, parsley, and oregano
- Beverages like green or black tea, red wine
- Dark chocolate or cocoa
To supplement or not to supplement?
When it comes to high potency flavonoid supplements, experts advise opting for whole foods instead to avoid the risk of excessive consumption and possible toxicity.
On the other hand, how much is enough to reap the healthy benefits? Dr. Tian-Shin Yeh told Harvard Health that “although there is still no definite recommended daily intake for flavonoids, aiming for the suggested five to nine servings of fruits and vegetables a day is a good goal.
“This breaks down to at least two cups of fruit and three cups of vegetables,” she says. “That should be a good start to give you the flavonoids your body — and brain — may need.”
Once again, it seems that adopting a plant-slant diet, or at least adding more of these power foods to your favorite dishes, offers big benefits to your health, and by extension, longevity.