Live longer: Eat berries, dark chocolate and apples daily, study recommends

For better long-term health, eat a variety of flavonoid-rich foods like tea, berries, dark chocolate, and apples to boost immunity, fight disease, and support a longer, healthier life (Image: Canva)

If you’re looking for a simple way to boost your health and possibly add years to your life, the answer might lie in your diet. A recent study involving over 120,000 participants tracked for more than a decade found that consuming a diverse range of flavonoid-rich foods can help lower the risk of conditions like heart disease, type 2 diabetes, cancer, and neurological disorders. Unlike simply eating large amounts of one type of food, mixing it up with various flavonoid sources could give you better health benefits.

The research led by experts from Queen’s University Belfast, Edith Cowan University, and the Medical University of Vienna reveals not just about how many flavonoids you consume, but how many different types. Flavonoids are naturally occurring compounds found in plants, known for their antioxidant and anti-inflammatory properties. The study shows that people who consumed around 500mg of flavonoids daily had a 16% lower risk of dying from any cause and lower risks of heart disease, diabetes, and respiratory illnesses. But those who got flavonoids from a wider variety of foods had an even greater reduction in these risks.

Here are the best flavonoid-rich foods to add to your diet:

Drink tea: Whether you prefer black, green, or white, tea is one of the richest sources of flavonoids. Just two cups a day can provide around 500mg of flavonoids. Tea’s antioxidants may help improve blood pressure, reduce cholesterol, and fight inflammation.

Snack on berries: Blueberries, strawberries, blackberries and raspberries are packed with flavonoids like anthocyanins, which give them their vibrant colours. These fruits are linked to better heart health and may reduce risks of type 2 diabetes and certain cancers.

Enjoy dark chocolate: Dark chocolate, especially with a high cocoa content, is rich in flavonoids called flavanols. These compounds can support brain health, improve circulation, and lower blood pressure.

Eat an apple: Apples contain quercetin, a flavonoid known for its anti-inflammatory and antioxidant effects. Regular consumption is associated with lower risk of heart disease and improved lung function.

Consume citrus fruits: Citrus fruits provide flavonoids like naringenin and hesperidin, which may help reduce cholesterol and inflammation, supporting overall cardiovascular health.

Red grapes and wine: Red grapes and moderate amounts of red wine contain resveratrol and other flavonoids that are believed to protect the heart and reduce inflammation. Of course, moderation is key.

Include onions and leafy greens: Onions are a good source of quercetin, while leafy greens like kale and spinach provide other flavonoids that contribute to lowering inflammation and supporting liver health.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.