An observational study suggests that flavonoid-rich foods and beverages may support healthy aging. The study looked for associations between flavonoid intake and indicators of frailty, impaired physical function, and poor mental health in 62,743 females and 23,687 males, ages 60 and older.
The researchers used food frequency questionnaires collected every four years to look at intake of individual flavonoid-rich foods and beverages. They also calculated what they called a “flavodiet score” (an aggregate of intakes of major flavonoid-rich foods and beverages).
Among females, high flavodiet scores (and increases in the scores over time) were associated with modestly lower risk of frailty, impaired physical function, and poor mental health. For individual foods, routinely consuming (or increase one’s intake of) tea, apples, blueberries, oranges/orange juice, and red wine tended to be associated with lower risk of all outcomes. (Be aware that the latest dietary guidelines emphasize that no amount of alcohol is considered safe, and even moderate drinking can increase the risk of certain health problems.) For reasons the researchers could not identify, fewer associations were observed among men than women.
These results don’t suggest a benefit from simply adding flavonoid-rich foods (or supplements) to your diet. It’s everything you eat and drink that matters. The dietary patterns with high flavodiet scores were likely low in “unhealthy” foods in addition to being high in flavonoid-rich foods.
To stay strong (and healthier) at any age, keep moving, watch the salt and added sugars, and aim for a healthy, high-quality dietary pattern that includes plenty of fruits and other plant foods (for their flavonoids, but also for fiber, vitamins, and minerals).