Flavonoids are reflected in the vibrant colors of fruits, but more than adding color to your diet they could also extend your life. Researchers from Queen's University Belfast, Edith Cowan University Perth, and the Medical University of Vienna found that those who consume a diverse range of foods high in flavonoids could lower their risk of developing serious health conditions and have the potential to live longer.
Foods such as tea, berries, dark chocolate, apples and oranges are rich in flavonoids and the study shows having them in your diet could help prevent the development of a range of health conditions like type 2 diabetes, cardiovascular disease, cancer and neurological disease.
The study involved more than 120,000 participants between the ages of 40 and 70 who were tracked for more than 10 years. More than just focusing on the high levels of flavonoid consumption, this study found a benefit to consuming a wide range of options.
"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. "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."
"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 ECU's Dr. Benjamin Parmenter. "That's roughly the amount of flavonoids that you would consume in two cups of tea.
"However, those who consumed the widest diversity of flavonoids, had an even lower risk of these diseases, even when consuming the same total amount." he added. "So 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."
Fellow researcher Tilman Kuhn from Medical University of Vienna said, "The importance of diversity of flavonoid intake has never been investigated until now, so our study is very significant as the findings align with popular claims that eating colorful foods are invaluable to maintaining good health. Eating fruits and vegetables in a variety of colors, including those rich in flavonoids, means you're more likely to get the vitamins and nutrients you need to sustain a healthier lifestyle."