Consumption linked to extended lifespan: research highlights flavonoid-rich foods and healthy aging
In a groundbreaking international study, researchers from the Harvard T.H. Chan School of Public Health, along with colleagues from Edith Cowan University, Queen's University Belfast, and other institutions, have found compelling evidence that consuming flavonoid-rich foods could significantly enhance quality of life and longevity.
The study, which analyzed data from over 86,000 participants (62,743 women and 23,687 men) over a period of 24 years, links flavonoid-rich foods to healthier aging. According to Dr. Nicola Bondonno of Edith Cowan University, the goal of the study is to help people live longer and stay healthy for as long as possible.
The research shows that people who consume more flavonoids tend to age better. Women with high flavonoid intake had a 15% lower risk of frailty, while a 12% lower risk of impaired physical function was observed. Moreover, both men and women with higher flavonoid consumption showed a 12–15% reduced risk of poor mental health and cognitive decline.
Professor Eric Rimm of Harvard stated that increasing intake of flavonoid-rich food by just three servings a day led to a 6% to 11% reduction in aging-related risks for women and a 15% lower risk of poor mental health in men. However, the study did not find a significant reduction in risk of frailty or impaired physical function for men.
The study's findings suggest that flavonoids, which are found in foods such as black tea, berries, apples, citrus fruits, and red wine, offer multiple specific benefits for healthy aging. They reduce oxidative stress and chronic inflammation, support blood vessel health, and help maintain skeletal muscle mass.
At the molecular level, flavonoids regulate mechanisms like telomerase activation, autophagy enhancement, apoptosis, and nutrient sensing pathways (mTOR, AMPK, IIS), addressing hallmarks of aging such as cellular senescence and mitochondrial dysfunction. They also promote brain health through neuroprotective mechanisms and mood enhancement via brain signaling pathways.
Moreover, flavonoids support a healthy balance of gut bacteria, which is increasingly linked to overall aging health.
The study emphasizes the potential of everyday food choices to significantly improve health outcomes in later life. As Professor Aedin Cassidy from Queen's University Belfast noted, "Simple dietary changes involving flavonoid-rich foods could make a real difference to people's lives."
This research, published in 2025, provides a promising outlook for those seeking to maintain their health and vitality as they age. By incorporating more flavonoid-rich foods into their diets, individuals may be able to lower their risks of frailty, impaired physical function, poor mental health, and cognitive decline, contributing to a healthier and more active later life.
Some key flavonoid-rich foods linked to these benefits include blueberries, apples, oranges, black tea, strawberries, and moderate red wine.
The study reveals that consuming flavonoid-rich foods, such as blueberries, apples, oranges, black tea, strawberries, and moderate red wine, can significantly improve health outcomes in later life. Women who consume higher amounts of flavonoids have a 15% lower risk of frailty, while men show a 15% lower risk of poor mental health. These foods offer multiple specific benefits for healthy aging, including reducing oxidative stress, supporting blood vessel health, and promoting brain health. Additionally, a healthier balance of gut bacteria, which is increasingly linked to overall aging health, can be achieved by including flavonoid-rich foods in the diet. By making simple dietary changes, individuals may lower their risks of impaired physical function, cognitive decline, and poor mental health, contributing to a healthier and more active later life.
