Consuming more berries rich in flavanoids might pave the way for healthier aging.
Living Longer and Healthier: Fuel Up on Flavonoids for a Better Aging Process
People have never lived as long as they do now, with the number of older adults projected to soar in the coming decades.
The World Health Organization (WHO) anticipates that by 2050, the global population aged 60 and over will skyrocket from 2.1 billion to a staggering 3.1 billion. Plus, the number of centenarians ( folks reaching their 100th year) is expected to surge to a mind-boggling 3.7 million within the same timeframe.
As lifeexpectancy increases, maintaining a high quality of life and avoiding major diseases during older years becomes vital. That's where Nicola Bondonno, PhD, a post-doctoral researcher at the Danish Cancer Institute in Copenhagen, Denmark, comes in.
Recently, Bondonno presented a groundbreaking study in The American Journal of Clinical Nutrition that links diets rich in flavonoid-containing foods, such as berries, green tea, and dark chocolate, to lowering the risk of frailty, poor mental health, and other aspects of unhealthy aging.
What are these flavonoid superstars?
Found in a multitude of vibrant fruits, vegetables, and other plant-based delicacies, flavonoids contribute to their bright colors and offer numerous health benefits. To put it simply, they're a group of potent antioxidants and anti-inflammatory agents that can help ward off chronic diseases and slow down the aging process.
"Flavonoids offer antioxidant and anti-inflammatory properties, which help protect the body's cells from damage as we age," explained Bondonno. "They also support blood vessel health and may help preserve muscle and brain function. Although not all flavonoids work in the same way, many seem to support the body's systems that tend to decline with age."
A flavonoid-rich diet may boost your well-being
In Bondonno's study, researchers analyzed health data from over 85,000 individuals aged 60 and over who participated in the Nurses' Health Study and Health Professionals Follow-up Study. The data included the participants' flavonoid intake, as well as information on their incident frailty, physical function, and mental health.
The research team found that female participants with the highest flavonoid intake had a 15% lower risk of frailty, a 12% lesser chance of impaired physical function, and a 12% decreased risk of having poor mental health.
"These findings suggest that diets rich in flavonoid-containing foods may help older women maintain strength and mobility as they age - key factors in staying independent, avoiding falls, and preserving overall quality of life," Bondonno pointed out. "Even modest improvements can make a real difference in someone's ability to live well into older age."
Men: Not so much in this case
Interestingly, Bondonno's research did not yield the same results for male participants. While males with the highest flavonoid intake experienced a 15% decrease in their risk of poor mental health, there was no benefit when it came to lowering the risks of frailty or impaired physical function.
"It's possible that the difference we observed between men and women has more to do with how the study was structured than a true biological difference," said Bondonno. "More research is needed to understand whether men and women truly respond differently to flavonoids."
Flavonoids: An accessible approach to extended, healthy longevity
The study's implications suggest that embracing a flavonoid-rich diet may be an easy, affordable, and effective way to improve overall health and quality of life in older age.
"Our next steps are to explore the two-way relationship between flavonoids and well-being – looking not only at how flavonoids may support mental health, but also how a person's well-being might influence their intake of flavonoid-rich foods," Bondonno continued. "We also plan to continue investigating how these foods can be used to support healthy aging and help people live longer, disease-free lives."
Want to amp up your flavonoid intake? Here's how!
For those eager to reap the benefits of flavonoids, aspiring nutritionist Monique Richard, MS, RDN, LDN, has some expert tips:
"Flavonoids protect our cells from oxidative stress and free radicals and exhibit anti-inflammatory effects. By diversifying your diet, you can ensure you're getting a variety of flavonoids and maximizing their effects."
Richard suggests incorporating the following flavonoid-rich foods into your diet:
- Breakfast: A cup of green tea or a smoothie with colorful berries
- Lunch: A lean protein atop a salad with kale, apples, walnuts, Gorgonzola, and balsamic vinegar and olive oil dressing (with chives and garlic)
- Dinner: 4 ounces of fatty cold water fish, such as salmon or tilapia, topped with strawberry salsa, 3/4 cup roasted sweet potatoes, and 2/3 cup long grain rice, 2 ounces of dark chocolate, and 5 ounces of red wine or grape juice.
So, embrace the power of flavonoids, and savor the journey towards a healthier, longer, and more vibrant life!
- The World Health Organization anticipates that by 2050, the global population aged 60 and over will increase to 3.1 billion, with the number of centenarians expected to reach 3.7 million.
- According to Nicola Bondonno, a post-doctoral researcher at the Danish Cancer Institute, diets rich in flavonoid-containing foods such as berries, green tea, and dark chocolate may lower the risk of frailty, poor mental health, and other aspects of unhealthy aging.
- In Bondonno's study, female participants with the highest flavonoid intake had a 15% lower risk of frailty, a 12% lesser chance of impaired physical function, and a 12% decreased risk of having poor mental health.
- Bondonno's study found that male participants, however, did not experience the same benefits as female participants in terms of lowering the risks of frailty or impaired physical function.
- Embracing a flavonoid-rich diet, which includes foods such as green tea, berries, kale, apples, walnuts, Gorgonzola, dark chocolate, fish, sweet potatoes, and red wine or grape juice, may be an easy, accessible, and effective way to improve overall health and quality of life in older age.
