Looking to live longer and reduce your risk of chronic diseases? Add more color and variety to your plate—especially foods rich in flavonoids.
A major new study published in Nature Food shows that diversity, not just quantity, of flavonoids in the diet is strongly linked to lower all-cause mortality. It is also associated with a reduced risk of diseases like heart disease, diabetes, and neurodegenerative conditions.
Flavonoids are naturally occurring compounds found in many plant-based foods and beverages. You’ll find them in everything from green and black teas to berries, apples, dark chocolate, oranges, and even red wine.
WHAT THE STUDY FOUND:
Researchers from Queen’s University Belfast, Edith Cowan University, and the Medical University of Vienna analyzed the diets and health outcomes of 124,805 UK adults aged 40 and above. They discovered:
- Diversity in flavonoid intake mattered more than total quantity.
- Drinking two cups of tea per day—equating to about 500 mg of flavonoids—was associated with:
- 16% lower risk of all-cause mortality
- 10% lower risk of heart disease
- Reduced risk of type 2 diabetes and respiratory disease
- Participants who consumed the widest variety of flavonoids saw 6–20% lower risk of cancer, neurodegenerative disease, and other illnesses.
“This study is significant as the results indicate that consuming a higher quantity and wider diversity [of flavonoids] has the potential to lead to a greater reduction in ill health than just a single source.” — Dr. Aedín Cassidy, Queen’s University Belfast
WHERE TO FIND FLAVONOIDS: TOP FOOD & DRINK SOURCES
Black and Green Tea (the top source for most people)
Apples
Dark Chocolate
Red Wine (in moderation)
Oranges and Orange Juice
Grapes and Berries
Stone Fruits and Citrus
Broccoli, Kale, and Spinach
The researchers emphasized that eating a wide range of fruits and vegetables—especially colorful ones—naturally boosts flavonoid diversity in your diet.
“Eating fruits and vegetables in a variety of colors is beneficial. It includes those rich in flavonoids. This variety means you’re more likely to get the vitamins and nutrients you need. These nutrients help sustain a healthier lifestyle.”
— Dr. Tilman Kuhn, Medical University of Vienna
DAILY GOAL: HOW MANY FLAVONOID SOURCES?
The top 20% of participants in the study consumed 19 different types of flavonoid-rich foods per day. While that may be ambitious for many, even increasing your daily variety by a few items could yield measurable health benefits.
KEY TAKEAWAYS:
- Flavonoids are potent antioxidants with anti-inflammatory effects.
- A wider mix of flavonoids leads to greater health protection.
- Regular intake may reduce the risk of diabetes, cancer, heart disease, and neurodegeneration.
- Start small: aim for a colorful plate at every meal, including a variety of teas, fruits, and vegetables.
This study reinforces an age-old piece of nutritional wisdom: eat the rainbow. But now we know it’s not just about vitamins—it’s the flavonoids, too.
A simple shift toward greater variety in your daily diet could profoundly influence your long-term health, reduce your risk of major diseases, and even add years to your life.
