A new study offers strong evidence that variety really is the spice of long life — at least when it comes to flavonoids.
Tracking over 120,000 adults for more than a decade, researchers found that those who consumed a diverse mix of flavonoid-rich foods, such as tea, berries, dark chocolate and apples, had a lower risk of heart disease, type 2 diabetes, cancer and premature death.
“Flavonoid intakes of around 500 mg a day was associated with a 16% lower risk of all-cause mortality,” said Dr. Benjamin Parmenter of Edith Cowan University, lead author of the study. “That’s roughly the amount of flavonoids you would consume in two cups of tea.”
But quantity alone wasn’t the whole story.
Those who consumed a wider variety of flavonoids, even at the same total intake, saw even greater benefits.
“Instead of just drinking tea, it’s better to eat a range of flavonoid-rich foods to make up your intake,” Parmenter said. “Because different flavonoids come from different foods.”
Professor Aedín Cassidy of Queen’s University Belfast, a co-lead on the study, noted that different flavonoids act in different ways. “Some improve blood pressure, others help with cholesterol levels and decrease inflammation,” she said.
Published in Nature Food, this is the first large-scale study to link flavonoid diversity with longevity and reduced chronic disease risk. The findings support long-standing nutrition advice to eat a variety of colorful, plant-based foods.
“Simple and achievable dietary swaps, such as drinking more tea and eating more berries and apples, can help increase the variety and intake of flavonoid-rich foods and potentially improve health in the long term,” Cassidy added.
This research was supported by Research Ireland, Northern Ireland’s Department of Agriculture, Environment and Rural Affairs (DAERA), and UK Research and Innovation through the International Science Partnerships Fund. Additional funding for affiliated researchers came from the National Health and Medical Research Council (Australia) and the Department for the Economy (Northern Ireland).