LONGER LIFE: MINDFUL EATING

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 LONGER LIFE: MINDFUL EATING




A recent study suggests regularly enjoying foods like tea, berries, dark chocolate, and apples might help you live longer. Researchers from Queen's University Belfast, Edith Cowan University, and the Medical University of Vienna tracked over 120,000 people between the ages of 40 and 70 for more than ten years. Their focus? Flavonoids—natural compounds found in plant-based foods.

The results, published in Nature Food, reveal that people who ate a wide variety of flavonoid-rich foods had a lower risk of developing serious illnesses like type 2 diabetes, cardiovascular disease, cancer, and neurological disorders. While previous studies have shown that eating plenty of flavonoids is good for you, this one is the first to show that the diversity of flavonoids in your diet matters as much as the total amount.

Dr. Benjamin Parmenter, the study’s first author, explained that consuming about 500 mg of flavonoids daily—roughly what you’d get from two cups of tea—was linked with a 16% lower risk of early death, plus a 10% lower risk of heart disease, diabetes, and respiratory illness. But people who mixed up their sources—drinking tea, eating berries, snacking on apples and dark chocolate—saw even better results than those who stuck to just one flavonoid-rich food.

Professor Aedín Cassidy, another study co-lead, pointed out that different flavonoids have different effects on the body. Some help lower blood pressure, others improve cholesterol or fight inflammation, so variety is key. “This study shows that getting both her quantity and a broader range of flavonoids could impact your health more than just focusing on one source,” she said.

Professor Tilman Kuhn, also a co-lead author, emphasized the importance of eating colorful fruits and vegetables. “Including a range of colors on your plate means you’re more likely to get the right mix of vitamins, nutrients, and flavonoids to support your health,” he said.

This research comes on the heels of the first-ever dietary guidelines for flavonoids, which recommend boosting your intake of these compounds. The authors suggest simple changes—like swapping in more berries, apples, and tea—could help you get a broader spectrum of flavonoids and potentially improve your long-term health.

The takeaway: If you want to lower your risk of chronic disease and possibly live longer, don’t just focus on one healthy food. Aim for a diverse, colorful diet filled with plant-based foods, and give yourself a better chance to thrive.

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