Research: Consumption Of High Flavonoid Makes Life Longer And Healthy

Fruits and vegetables (Photo: Freepic/EyeEm)

JAKARTA - As we get older, many people focus on skin care products, supplements, or anti-aging therapy. However, new research shows the key to aging healthier turns out to be simple, namely eating more foods rich in flavonoids, natural compounds found in fruits, vegetables, and plants.

According to a large study conducted over two decades, a high diet of flavonoids has proven to help keep the body strong and the mind sharp.

"These findings emphasize that changes in simple diets can have a major impact on the quality of life and help the process of healthy aging," said Dr. Eric Rimm, professor at Harvard TH Chan School of Public Health, quoted from the NY Post page.

Flavonoids are natural compounds in plants that are well known for their antioxidant and anti-inflammatory effects. They help reduce inflammation, strengthen blood vessels, protect brain cells, and even maintain muscle mass.

Previous research also showed the great benefits of flavonoids.

People with high intake of flavonoids tend to live longer and are less likely to experience chronic diseases such as dementia, diabetes, or heart disease," explained Dr. Nicola Bondonno, researcher fromctiono Cowan University.

"Our research shows that those who consume more flavonoids tend to age better," he continued.

In a study involving more than 86,000 participants, researchers followed women and men for 24 years. The results are astonishing, women with the highest flavonoid intake have:

- 15% lower risk of fracty (weak body condition)

- 12% risk lower against reduction in physical function

- 12% lower risk of experiencing mental health problems

In men, the results are not as strong as women, but consumption of flavonoids is still related to better mental health.

Rutin eating foods and drinks rich in flavonoids can help reduce the risk of the body weakening, physical decline, and mental health problems as we get older, said another lead author, Dr. Aedin Cassidy of Queen's University Belfast.

The good news is that flavonoids are very easy to find in everyday food. Some of the best sources include:

Fruits:

- Blueberry,ASH, blackberry

- Apple

- Wine

- Ceri

- Oranges and other citrus fruit

Vegetables:

- Bawang

- Kale

- Celery

- Carrotel

- Brokoli

- Soybeans

Drinks and snacks:

- Tea

- Red wine

- Dark chocolate

According to Dr. Rimm, even a small increase in consumption can have a positive impact.

"Participants who increase the consumption of flavonoid-rich foods up to three servings per day have a lower risk of unhealthy aging, including physical and mental health reduction," he said.

In addition to keeping the body fit as it ages, flavonoids also provide other benefits that have been proven by various studies:

- Improve brain function such as memory, speed of thought, and focus

- Protect brain cells from damage

- Reduce the risk of Alzheimer's and dementia

- Lowering blood pressure

- Improve the function of blood vessels

- Lowering bad cholesterol (LDL)

- Hampering the growth of cancer cells

- Improve insulin sensitivity, reduce the risk of type 2 diabetes

- Supports the immune system and healthy intestines