A study led by researchers from Queen’s University Belfast, Edith Cowan University Perth, and the Medical University of Vienna and Universitat Wien found that diets rich in flavonoids from tea, berries, dark chocolate, and apples were linked to significant reductions in the risk of developing serious health conditions, contributing to a longer life span.

Across a population of over 120,000 participants between the ages of 40 and 70, flavonoid-rich diets were linked to reductions in type 2 diabetes, cardiovascular disease, cancer, and neurological disease. The authors report that this study is the first of its kind to measure the impact of consuming a wider range of flavonoids, rather than just consuming a high quantity.

“We have known for some time that higher intakes of dietary flavonoids, powerful bioactives naturally present in many foods and drinks, can reduce the risk of developing heart disease, type 2 diabetes, and neurological conditions like Parkinson’s,” said Aedin Cassidy, study co-lead and professor from Queen’s University. “We also know from lab data and clinical studies that different flavonoids work in different ways, some improve blood pressure, others help with cholesterol levels and decrease inflammation. This study is significant as the results indicate that consuming a higher quantity and wider diversity has the potential to lead to a greater reduction in ill health than just a single source.”

“Flavonoid intakes of around 500 mg a day was associated with a 16% lower risk of all-cause mortality, as well as about a 10% lower risk of CV D, type 2 diabetes, and respiratory disease. That’s roughly the amount of flavonoids that you would consume in two cups of tea,” said Benjamin Parmenter, PhD, co-lead of the study and ECU research fellow. “However, those who consumed the widest diversity of flavonoids had an even lower risk of these diseases, even when consuming the same total amount. So, for example, instead of just drinking tea, it’s better to eat a range of flavonoid-rich foods to make up your intake, because different flavonoids come from different foods.”

“The importance of diversity of flavonoid intake has never been investigated until now, so our study is very significant as the findings align with popular claims that eating colorful foods are invaluable to maintain good health. Eating fruits and vegetables in a variety of colors, including those rich in flavonoids, means you’re more likely to get the vitamins and nutrients you need to sustain a healthier lifestyle,” said Tilman Kuhn, co-lead author and professor from Medical University of Vienna, Universitat Wien and Queen’s University Belfast.