Science Just Linked These Popular Fruits To Boosted Longevity In Women
- A new study found that consuming foods rich in flavanoids can help women age better.
- Over 24 years, researchers found that women who consumed a diet rich in flavanoids had a lower risk of frailty, impaired physical function, and poor mental health.
- Here's what else you should know about this essential chemical compound.
There’s no magic pill that will skyrocket you to peak longevity , but recent research has uncovered a slew of factors that can help women age in the healthiest way possible . And they're surprisingly simple (and don't involve crazy injections !). Yep, there’s one more healthy aging hack to add to the list, and it’s a delicious one: Eat more berries.
New research suggests that loading up on foods that contain flavonoids (like berries) is linked with a slew of factors associated with healthy aging. Of course, throwing some strawberries on top of your morning granola once in a while won't *guarantee* you’ll be a healthy ager, but it can help. And it's an easy enough thing to incorporate into your lifestyle. Plus, you might already be regularly tossing back flavonoid-rich foods in which case, keep going!
With that in mind, here’s what scientists uncovered about flavonoids and healthy aging, plus how to put the findings to work for you.
Meet the experts : Keri Gans , RDN, dietitian and host of The Keri Report podcast; Scott Keatley, RD, co-founder of Keatley Medical Nutrition Therapy
What did the study find?
The study, which was published in The American Journal of Clinical Nutrition , analyzed data on diet, lifestyle habits, and health from 62,743 women and 23,687 men collected over 24 years from two long-term studies (the Nurses’ Health Study and Health Professionals Follow-Up Study).
The researchers discovered that women who consumed the highest intakes of flavonoids—equivalent to three servings of berries a day or more—had a 15 percent lower risk of frailty, 12 percent lower risk of impaired physical function, and 12 percent lower risk of poor mental health at the end of the study period compared to those who consumed the least amount of flavonoids. (The link wasn’t as strong for men, although they still seemed to get a mental health boost.)
Overall, the researchers concluded that “incorporating flavonoid-rich foods in the diet may be a simple strategy to support healthy aging.”
What are flavonoids?
Basically, they're a natural chemical compound. “Flavonoids are a class of natural compounds found in fruits, vegetables, tea, and cocoa,” says Scott Keatley, RD, co-founder of Keatley Medical Nutrition Therapy .
These compounds have antioxidant properties, points out Keri Gans , RDN, dietitian and host of The Keri Report podcast. “They help protect our cells from free radicals that may cause damage to our body and contribute to inflammation,” she explains.
Why might they promote healthy aging?
The researchers didn’t uncover exactly why flavonoid-rich foods are linked to healthy aging, but here are a few theories from experts.
“Research suggests flavonoids may support brain health , heart health , and overall cellular function—all important pieces of staying healthy as we get older,” Gans says. Also, flavonoids are known to tamp down on inflammation in the body, and inflammation is linked to a higher risk of developing a slew of serious health conditions that can interfere with your ability to age in a healthy way, Gans points out.
Flavonoids are also found in plant foods, and eating a diet rich in plants has already been linked with longevity.
But there may be another elements of flavonoid-rich foods that could explain this link that we just don't yet understand or recognize. As the researchers put it: “It is possible that our findings might be due to other constituents found in the foods that contribute most to flavonoid intake."
What other foods contain flavonoids?
While berries are rich in flavonoids, Gans notes that you can also get this compound from a range of plant-based foods, including:
- Apples
- Citrus fruits
- Onions
- Red cabbage
- Grapes
- Soybeans
- Dark chocolate
- Red wine
- Tea
What is the best source of flavonoids?
If you want the best flavonoid bang for your buck, Gans recommends reaching for berries (which makes sense why the study points these out). “Berries, especially blueberries and blackberries, are among the richest sources,” she says. Still, Gans stresses that it’s good to mix things up in your diet, so you don't have to pick one type of flavanoid-rich food and stick with it. “The goal is to include a variety of flavonoid-rich foods throughout the week to get the most benefit,” she says.
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