The large-scale study analysed dietary and health data spanning 24 years, involving 62,743 women and 23,687 men
Incorporating black tea, berries, apples, and citrus fruits into your daily diet could hold the key to ageing healthily, according to new international research. The study, led by scientists from Edith Cowan University (Australia), Queen’s University Belfast (UK), and Harvard T.H. Chan School of Public Health (US), highlights the significant role of flavonoid-rich foods in promoting healthy ageing.
Flavonoids are naturally occurring compounds found in a variety of fruits, vegetables, and beverages such as tea. These compounds are known for their anti-inflammatory and antioxidant properties, and the study suggests that higher consumption may help reduce the risk of age-related conditions such as frailty, diminished physical function, and poor mental health.
“The goal of medical research is not just to help people live longer but to ensure they stay healthy for as long as possible,” said Dr Nicola Bondonno, Adjunct Lecturer at Edith Cowan University. “Our research shows that people who consume more flavonoids tend to age better.”
The large-scale study analysed dietary and health data spanning 24 years, involving 62,743 women and 23,687 men. The findings revealed that women with the highest flavonoid intake 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 with the lowest flavonoid intake.
While the association between flavonoid intake and healthy ageing outcomes was stronger in women, men also benefitted, particularly in terms of mental health. Men with higher flavonoid consumption were found to have a 15% reduced risk of poor mental health.
“Flavonoids are well known for reducing oxidative stress and inflammation, supporting blood vessel health, and even helping to maintain skeletal muscle mass,” explained Professor Aedin Cassidy from Queen’s University Belfast. “All of these factors are critical in preventing frailty and maintaining physical and mental function as we grow older.”
The study further noted that even modest increases in flavonoid-rich food intake can yield benefits. Participants who added three servings per day—such as an apple, a handful of berries, or a cup of black tea—showed a 6% to 11% reduced risk across all three ageing outcomes in females, and a 15% reduced risk of poor mental health in males.
Professor Eric Rimm from Harvard T.H. Chan School of Public Health emphasized the practical significance of the findings: “These results underscore the potential for simple dietary modifications to improve the quality of life as we age. Flavonoid-rich foods are widely accessible, affordable, and easy to incorporate into everyday meals.”
The study adds to a growing body of evidence supporting the benefits of a plant-rich diet for longevity and wellness. Beyond flavonoids, such diets are also typically high in fibre, vitamins, and other phytochemicals, making them an excellent choice for those seeking to enhance health outcomes as they grow older.
With the global population ageing rapidly, researchers hope these findings will inform public health recommendations and encourage individuals to make conscious dietary choices that support healthy ageing.
