A long-running study has found that eating more foods rich in flavonoids—like black tea, berries, citrus fruits, and apples—may help people maintain better physical and mental health as they age. The research, published in The American Journal of Clinical Nutrition, points to a simple but powerful message: small dietary habits could have a big impact on how well we grow older.

The study, led by researchers from Edith Cowan University, Queen’s University Belfast, and the Harvard T.H. Chan School of Public Health, tracked more than 86,000 adults over 24 years. It found that higher flavonoid intake was linked to a lower risk of frailty, impaired physical function, and poor mental health—all key components of unhealthy aging.

“The goal of medical research is not just to help people live longer but to ensure they stay healthy for as long as possible,” said author, Nicola Bondonno.“We know from previous research that people who have a higher flavonoid intake tend to live longer, and they are also less likely to get any of the major chronic diseases such as dementia, diabetes or heart disease. Our research shows that people who consume more flavonoids tend to age better.”

Flavonoids are natural compounds found in many plant-based foods and drinks. They’re known for their antioxidant and anti-inflammatory properties, and they may support vascular health, muscle strength, and even brain function—key pillars for staying resilient later in life.

Among the findings:

• Women with the highest flavonoid intake had a 15% lower risk of frailty, a 12% lower risk of impaired physical function, and a 12% lower risk of poor mental health compared to those with the lowest intake.
• Men also saw benefits, with those eating the most flavonoid-rich foods experiencing a 15% lower risk of poor mental health.

“Flavonoids are well known for reducing oxidative stress and inflammation, supporting blood vessel health, and even helping to maintain skeletal muscle mass—all of which are important for preventing frailty and maintaining physical function and mental health as we age,” said senior author of the study, Aedin Cassidy.

Even modest increases in flavonoid-rich foods showed meaningful effects. For example, adding just three servings of foods like berries, apples, or tea each day led to a 6% to 11% lower risk of frailty, functional decline, or mental health issues in women, and a 15% lower risk of poor mental health in men.

“We found that participants who increased their intake of flavonoid-rich food by three servings a day had a 6% to 11% lower risk across all three of the aging outcomes in females, and a 15% lower risk of poor mental health in males,” Cassidy said.

Researchers note that the stronger associations observed in women may be influenced by longer follow-up periods in their cohort, rather than fundamental biological differences. That said, the link between flavonoids and healthy aging appears robust.

🥗 What This Means for You

Instead of spending money on supplements, where there are not a lot of evidence supporting, simply swapping out processed snacks for a handful of berries or starting your morning with a cup of black tea could be a small, meaningful step toward aging with strength, clarity, and resilience.

A diverse whole, food plant-based and diet heavy on unprocessed plants is a surefire way to get all the nutrients you need for a long AND healthy life.

NP Bondonno et al. Associations between flavonoid-rich food and flavonoid intakes and incident unhealthy aging outcomes in older United States males and females. The American Journal of Clinical Nutrition (2025). https://doi.org/10.1016/j.ajcnut.2025.02.010