10-year study reveals 4 foods that help you live longer

Many people who pursue a healthy lifestyle believe that the more colorful a food is, the healthier it is. In fact, nutritionists also encourage choosing brightly colored fruits and vegetables, as this is a sign that they contain beneficial flavonoid plant compounds.

According to Real Simple , a study conducted by Edith Cowan University (Australia) shows that adding foods rich in flavonoids to the diet can significantly reduce the risk of chronic diseases, while improving longevity and quality of life.

Apples are a good source of quercetin, fiber and vitamin C.

Flavonoids and Longevity: A Remarkable Connection

Research conducted on more than 120,000 people over more than a decade found that consuming about 500mg of flavonoids per day can reduce the risk of death from all causes by 16%, while reducing the risk of diseases such as cardiovascular disease, type 2 diabetes and respiratory disease by about 10%.

“This is the amount of flavonoids you would get from two cups of tea a day,” said Dr Benjamin Parmenter, lead author and co-leader of the study.

In addition to tea, experts recommend eating a variety of other foods to take advantage of the different benefits from each group of flavonoids. Each flavonoid has its own properties, contributing to overall health improvement.

Here are 4 flavonoid-rich foods you can eat regularly:

1. Tea

Green, black, and oolong teas are all rich sources of flavonoids, especially catechins and theaflavins. Tea helps reduce inflammation, improve digestion, reduce stress levels, and enhance brain function. Some studies have also shown that regular tea consumption can reduce the risk of stroke and improve blood pressure.

2. Apple

Apples are a source of quercetin, a flavonoid with anti-inflammatory and antioxidant properties that helps regulate blood pressure. Regular consumption of apples can help lower cholesterol, support gut health, and boost the immune system. Additionally, apples are a convenient snack that can be added to tea or yogurt for added nutritional value.

Maintaining a varied diet rich in flavonoid-rich foods not only improves overall health but also contributes to longevity. Rather than focusing on just one “superfood,” combining a variety of food sources is more effective.

3. Berries

Berries such as strawberries, blueberries, and raspberries are rich in anthocyanins - a type of flavonoid that can protect the heart, improve memory, and reduce the risk of certain cancers. In addition, berries also have a low glycemic index, suitable for people who need to control their blood sugar levels.

4. Dark Chocolate

Dark chocolate contains flavanol flavonoids, which have been shown to improve blood circulation, lower blood pressure, and support heart function. Some studies have also shown that dark chocolate improves mood and reduces the risk of depression. However, choose chocolate with a cocoa content of 70% or more and limit sugar to maximize the benefits.

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