Could a handful of berries or a daily cup of tea help you age more healthily?

New research suggests that flavonoids—natural compounds found abundantly in plant foods—may play a powerful role in maintaining physical strength, mental wellbeing, and overall vitality as we age.

A landmark study published in The American Journal of Clinical Nutrition offers compelling evidence that regular consumption of flavonoid-rich foods is linked to healthier ageing outcomes.

What Are Flavonoids?

Flavonoids are natural compounds responsible for the vibrant colours of fruits and vegetables. In plants, they serve protective functions—and in humans, they’ve been linked to numerous health benefits. Flavonoids fall into six main subgroups:

• Flavonols – found in onions, kale, and tea

• Flavones – found in parsley and celery

• Flavanones – found in citrus fruits

• Flavan-3-ols – found in tea, cocoa, and apples

• Anthocyanidins – found in berries and red wine

• Isoflavones – found in soybeans and legumes

Each type works slightly differently in the body, but all have antioxidant and anti-inflammatory properties that support healthy ageing.

The Research: Flavonoids and Healthy Ageing

The long-term observational study tracked over 86,000 Americans for up to 24 years and found that people who regularly consumed flavonoid-rich foods had:

• 15% lower risk of age-related frailty

• 12% lower risk of physical limitations

• 12% lower risk of poor mental health

Perhaps most encouragingly, increasing intake by just three servings of flavonoid-rich foods per day was linked to a 6–11% reduction in risk across all three ageing outcomes.

This study is one of the largest of its kind, providing strong evidence that diet plays a vital role in the ageing process.

Stronger Benefits Seen in Women

While both men and women saw benefits, the results were especially pronounced in women:

• 15% lower risk of frailty

• 12% lower risk of physical impairment

• 12% lower risk of poor mental health

Certain foods stood out for their impact. Women who regularly consumed:

• Blueberries had an 11% lower risk of frailty

• Apples saw a 17% reduction in risk

• Red wine (in moderation) was associated with a 19% lower risk of frailty and 13% lower risk of physical impairment

  
  

Importantly, the benefits weren’t limited to lifelong habits. Even increasing flavonoid intake later in life provided meaningful health advantages.

How Flavonoids Support Health

• Antioxidant Protection: Flavonoids help neutralise harmful free radicals that damage cells and accelerate ageing—protecting the heart, brain, and other tissues.

• Reduced Inflammation: Chronic inflammation is linked to many age-related conditions. Flavonoids help reduce inflammatory responses, potentially slowing the progression of diseases such as arthritis and cardiovascular disease.

• Improved Brain Function: Research suggests flavonoids promote cognitive health by improving blood flow to the brain and reducing neuroinflammation.

• Heart Health Support: They support cardiovascular function by relaxing blood vessels, reducing inflammation, and helping prevent clots.

• Potential Cancer Protection: Emerging evidence shows flavonoids may help prevent the growth of certain cancer cells and support immune defences.

Top Flavonoid-Rich Foods to Enjoy

Want to get more flavonoids into your daily diet? These foods are some of the best sources:

• Berries – especially blueberries, blackberries, and strawberries

• Apples – most of the flavonoids are in the skin

• Tea – both black and green teas are rich sources

• Citrus fruits – oranges, lemons, and grapefruits

• Red wine – contains beneficial polyphenols like resveratrol (in moderation)

• Dark chocolate – choose varieties with high cocoa content

• Onions and garlic – known for their heart-supporting flavonoids

• Leafy greens – kale, spinach, and other dark greens

• Soybeans – high in isoflavones

Practical Ways to Boost Your Flavonoid Intake

You don’t need an overhaul—just a few smart swaps:

1. Add berries to your breakfast – sprinkle them on porridge or yoghurt

2. Drink more tea – black or green, it all counts

3. Snack on apples – a portable, skin-on flavonoid boost

4. Eat a rainbow – the more colour on your plate, the better

5. Enjoy a square of dark chocolate – rich in flavanols, lower in sugar

6. Sip a small glass of red wine with dinner – if it suits your lifestyle and health

How Much Is Enough?

There’s no official daily target for flavonoids, but aiming for 5–9 servings of fruits and vegetables per day will naturally boost your intake.

The NHS recommends at least five portions daily, and flavonoid-rich choices can help meet that goal.

The study found that just three additional servings of flavonoid-rich foods daily may significantly support healthy ageing.

A Simple Strategy for Healthier Ageing

This research reinforces a powerful idea: what we eat shapes how well we age. Flavonoid-rich foods aren’t a silver bullet, but they represent a simple, accessible way to support long-term health.

By increasing your intake—even modestly—you may help maintain physical strength, cognitive function, and mental wellbeing well into later life. And unlike supplements or complex routines, adding more berries, greens, and tea to your day is something most people can do—starting now.