New research has found that consuming foods rich in flavonoids, such as tea and dark chocolate, could lower their risk of developing health conditions and increase longevity
Flavonoids are a group of natural compounds found in plants, known for their antioxidant, anti-inflammatory, and anti-cancer properties. They have long been hailed for their health benefits, and a new study, a collaborative effort led by a team of researchers from Queen’s University Belfast, Edith Cowan University Perth (ECU), the Medical University of Vienna, and Universitat Wien, explores the link between flavonoid consumption, health conditions, and longevity.
The findings are detailed in the journal Nature Food.
120,000 participants were tracked for over 10 years
The study tracked over 120,000 participants aged between 40 to 70 years old for over a decade. It is the first study to suggest that consuming a wide range of flavonoids offers benefits beyond consuming a high-quality source.
Study co-lead, Professor Aedín Cassidy from the Co-Centre for Sustainable Food Systems and Institute for Global Food Security at Queen’s said: “We have known for some time that higher intakes of dietary flavonoids, potent bioactive naturally present in many foods and drinks, can reduce the risk of developing heart disease, type 2 diabetes, and neurological conditions like Parkinson’s.
“We also know from lab data and clinical studies that different flavonoids work in different ways; some improve blood pressure, others help with cholesterol levels and decrease inflammation. This study is significant as the results indicate that consuming a higher quantity and wider diversity has the potential to lead to a greater reduction in ill health than just a single source.”
Increased longevity and reduced risk of significant chronic disease
The researchers found that participants who consumed the widest diversity of dietary flavonoids, flavonoid-rich foods, and/or specific flavonoid subclasses had a 6–20% significantly lower risk of all-cause mortality, and incidence of cardiovascular disease, type 2 diabetes, cancer, respiratory disease, and neurodegenerative disease.
Additionally, the study detailed that both quantity and diversity of flavonoids are independent predictors of mortality and several chronic diseases, suggesting that consuming a higher quantity and wider diversity is better for longer-term health than either component alone. These findings indicate that consuming several daily servings of flavonoid-rich foods or beverages, such as tea, berries, apples, oranges, or grapes, may lower the risk of all-cause mortality and chronic diseases.
ECU Research Fellow, first author, and co-lead of the study, Dr Benjamin Parmenter, made the initial discovery that a flavonoid-diverse diet is good for health. He said: “Flavonoid intakes of around 500 mg a day was associated with a 16% lower risk of all-cause mortality, as well as a ~10% lower risk of CVD, type 2 diabetes, and respiratory disease. That’s roughly the amount of flavonoids that you would consume in two cups of tea.
“However, those who consumed the widest diversity of flavonoids had an even lower risk of these diseases, even when consuming the same total amount.” Dr Parmenter explained, “So, for example, instead of just drinking tea, it’s better to eat a range of flavonoid-rich foods to make up your intake because different flavonoids come from different foods.”
Professor Tilman Kuhn from the Medical University of Vienna, Universitat Wien, and Queen’s University Belfast was also a co-lead author; commenting on the study, he said: “The importance of diversity of flavonoid intake has never been investigated until now, so our study is very significant as the findings align with popular claims that eating colourful foods are invaluable to maintain good health. Eating fruits and vegetables in a variety of colours, including those rich in flavonoids, means you’re more likely to get the vitamins and nutrients you need to sustain a healthier lifestyle.”
The first-ever dietary guidelines for flavonoids were recently released, recommending an increase in flavonoid consumption to maintain health. Dr Parmenter said:
“Our study provides inaugural evidence that we may also need to advise increasing diversity of intake of these compounds for optimal benefits.”
Professor Aedín Cassidy said: “The results provide a clear public health message, suggesting that simple and achievable dietary swaps, such as drinking more tea and eating more berries and apples, for example, can help increase the variety and intake of flavonoid-rich food, and potentially improve health in the long-term.”
