Flavonoid-rich foods help to maintain good health

An international research team has found that those who consume a diverse range of foods rich in flavonoids could lower their risk of developing serious health conditions and have the potential to live longer. Flavonoids are found in plant foods like tea, blueberries, strawberries, oranges, apples, grapes, and even red wine and dark chocolate.

The team’s study tracked over 120,000 participants aging from 40 to 70 years old for over a decade. Their findings, published in the journal Nature Food, indicate that increasing the diversity of flavonoids within your diet could help prevent the development of health conditions such as type 2 diabetes, cardiovascular disease (CVD), cancer and neurological disease.

“Flavonoid intakes of around 500 mg a day was associated with a 16% lower risk of all-cause mortality, as well as a ~10% lower risk of CVD, type 2 diabetes and respiratory disease,” said study co-lead Dr Benjamin Parmenter, a research fellow at Edith Cowan University. “That’s roughly the amount of flavonoids that you would consume in two cups of tea.”

According to Parmenter, those who consumed the widest diversity of flavonoids had an even lower risk of these diseases, even when consuming the same total amount. So instead of just drinking tea, it’s better to eat a range of flavonoid-rich foods to make up your intake, because different flavonoids come from different foods.

“We have known for some time that higher intakes of dietary flavonoids — powerful bioactives naturally present in many foods and drinks — can reduce the risk of developing heart disease, type 2 diabetes and neurological conditions like Parkinson’s,” said study co-lead Professor Aedín Cassidy, from Queen’s University Belfast.

“We also know from lab data and clinical studies that different flavonoids work in different ways: some improve blood pressure, others help with cholesterol levels and decrease inflammation. This study is significant as the results indicate that consuming a higher quantity and wider diversity has the potential to lead to a greater reduction in ill health than just a single source.”

Co-lead author Professor Tilman Kuhn, from the Medical University of Vienna, University of Vienna and Queen’s University Belfast, said that the importance of diversity of flavonoid intake has never been investigated until now, making this study significant as the findings align with popular claims that eating colourful foods is invaluable to maintaining good health.

“Eating fruits and vegetables in a variety of colours, including those rich in flavonoids, means you’re more likely to get the vitamins and nutrients you need to sustain a healthier lifestyle,” he said.

“Our study provides inaugural evidence that we may … need to advise increasing diversity of intake of these compounds for optimal benefits,” Parmenter added.

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