With the right selection of foods, it is possible to avoid negative effects of aging and maintain good health for many years.
Consuming foods rich in flavonoids—such as berries, black tea, citrus fruits, and apples—can significantly reduce signs of unhealthy aging, including weakness, declines in physical functions, and mental health issues. Researchers from Edith Cowan University in Australia, Queen’s University Belfast in Northern Ireland, along with their colleagues from the USA and Denmark, reached this conclusion after analyzing data from over 86,000 individuals. The findings were published in the *American Journal of Clinical Nutrition*.
Participants regularly completed surveys regarding their diet, lifestyle, and health. The analysis focused on individuals aged 60 and older to assess the relationship between flavonoid intake and age-related changes.
Women who consumed more tea, blueberries, apples, and citrus fruits showed an 11% to 21% reduction in the risk of weakness, a 4% to 14% decrease in physical impairments, and a 10% to 15% reduction in mental health problems. In men, a significant correlation was found only concerning mental health.
Increasing the intake of flavonoid-rich foods by three servings per day was associated with a 6% to 11% reduction in the risk of age-related issues for women and a 15% reduction for men.
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