What happens to our body while we age? And above all, is there something we can do to get older? The researchers from three international academic institutes were asked – Harvard University, Queen’s University Belfast and Edith Cowan University – who analyzed how our daily habits, starting from what we bring to the table, can deeply affect the quality of life in the third age.
THE Search resultspublished onAmerican Journal of Clinical Nutritionhighlight a Direct link between a diet rich in flavonoidscompounds present in many foods of vegetable origin, And a healthier aging, characterized by less physical fragility, better functionality and more stable mental health.
This study, one of the most solid of the last few years on the link between nutrition and aging, strengthens a thesis already emerged in previous works: the vegetable -based power is not only a healthy choice, but it could also represent one of the More effective – and accessible strategies – to slow down the effects of age.
The search: method and results
To understand the role of flavonoids in aging, the researchers analyzed the data of the Nurses’ Health Study and of theHealth Professionals Follow-up Studytwo longitudinal research started respectively in 1976 and 1986, which have monitored the habits of life and the health of tens of thousands of US adults for decades.
For this work, the research team took into consideration the data of over 85 thousand people of the age of or over 60 years of age, observed for a period of 12-24 years.
Every four years, the participants compiled detailed food questionnaires. From here, the researchers built a score – the so -called “Flavodiet Score “ – Based on the frequency of consumption of foods rich in flavonoids: Black and green tea, apples, oranges, grapefruits, blueberries, strawberries, red wine. This score was then compared with a series of indicators related to aging: physical fragility, functional ability, mental well -being.
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“The data show in a rather clear way that people with a diet richer in flavonoids were less likely to develop conditions typical of unhealthy aging, such as fragility or cognitive decline”, has explained the doctor Nicola Bondonnoauthor of the study. In particular, women with the highest score in the Flavodiet Score had a Risk of 15% lower than physical fragility, 12% less than functional decline and always 12% lower than suffering from bad mental healthcompared to those who consumed less. Even in men there has been a positive effect – especially on a psychological level – although more contained.
According to the calculations of the team, Three more portions are enough per day of flavonoid foods to significantly reduce the risks related to advanced age. A simple and low cost change, which could make the difference in the daily life of millions of people. «Even small improvements can help avoid falls, hospitalizations and loss of autonomy. And this has an impact not only on people’s lives, but also on health systems, “added Bondonno.
What are flavonoids and why they do us well
The flavonoids are natural bioactive compounds belonging to the great family of polyphenolschemicals produced by plants to defend themselves from environmental stress and pathogens. They are found in many foods of vegetable originsuch as fruit, vegetables, and are responsible, among other things, of the intense colors of many foods (such as the blue of blueberries or the red of cherries).
Numerous studies have shown that flavonoids have antioxidant and anti -inflammatory properties, capable of reduce oxidative stress, Improve blood circulation And preserve muscle masshelping to maintain physical and mental balance with the passage of time. Some research also suggest that they can encourage theautophagythe cell turnover process through which our body eliminates damaged cells to make room for new ones.
All these effects, combined with each other, make flavonoids a precious ally in the prevention of age -related pathologies – from diabetes to dementia – and in maintaining physical autonomy and mental lucidity.
How to fill up with flavonoids (and health)
The good news is that You don’t need to upset your diet to get these benefits.
Integrating flavonoids into the daily diet is in fact simpler than you think. For breakfast you can start with one cup of green or black teaperhaps accompanied by Del Yogurt with fresh berries: blueberries, raspberries and strawberries make a high dose of flavonoids, as well as fiber and vitamins.
During the day, the applethanks to the presence of Quercetin, I am another ally to always keep at hand, as well as the citrus – oranges, grapefruits and mandarins – rich in flavanoni. And for those who love intense flavors, a square of dark chocolate (at least 70%) can offer excellent benefits without sacrificing pleasure.
Also the aromatic herbs Like parsley, oregano and thyme, often neglected, they are excellent sources of flavonoids and can be used to flavor any dish naturally. On special occasions, a glass of red wine is also perfect.
The important thing, as experts point out, is constancy: it is not needed to “full” once in a while, but maintain regular intake over timepossibly already starting from middle age.
“Start early and keep these habits for years allows the protective effects to accumulate,” explain the authors. “There is no magic formula, but a series of small daily gestures that, added up, can really make a difference”.
Associations Bethaneen Flavonoid-Rich Food and Flavonoid Intakes and Incident Unhealthy Aging Outcomes in Older United States Malas and FemalesAmerican Journal of Clinical Nutrition, 2025
Flavonoid Intake and Risk of Chronic DiseasesThe American Journal of Clinical Nutrition, 2002
Anti-Inflammotory Effects of FlavonoidsFood Chemistry, 2019
Nutrition and longevity – from Mechanisms to UncertintiesCritical Reviews in Food Science and Nutrition, 2020
A Review of Biologically Active Flavonoids As Industars of Autophagy and Apoptosis in Neoplastic Cells and AS Cytoprotective Agents in Non-Neoplastic CellsCell Biology International, 2022
Source: Vanity Fair
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