New research has found that those who consume a diverse range of foods rich in flavonoids, such as tea, berries, dark chocolate, and apples, could lower their risk of developing serious health conditions and have the potential to live longer.
The study was led by a team of researchers from Queen’s University Belfast, Edith Cowan University Perth (ECU), and the Medical University of Vienna and Universitat Wien.
The findings reveal 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.
Flavonoids are found in plant foods like tea, blueberries, strawberries, oranges, apples, grapes, and even red wine and dark chocolate.
Published in Nature Food, the study tracked over 120,000 participants aging from 40 to 70 years old for over a decade.
It is the first study of its kind to suggest that there is a benefit to consuming a wide range of flavonoids beyond that of simply consuming a high quantity.
ECU Research Fellow, first author and co-lead of the study Dr Benjamin Parmenter, made the initial discovery that a flavonoid-diverse diet is good for health.
“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. That’s roughly the amount of flavonoids that you would consume in two cups of tea,” said Dr Parmenter.
Dr Parmenter added, however, that those who consumed the widest diversity of flavonoids, had an even lower risk of these diseases, even when consuming the same total amount.
For example, 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,” study co-lead Professor Aedin Cassidy from the Co-Centre for Sustainable Food Systems and Institute for Global Food Security at Queen’s said.