Recent research has been exploring simple, everyday habits that can make a real difference in the quality of life as we age.
Among these, diet continues to emerge as a powerful tool in promoting physical strength, mental wellbeing and independence in later years.
And one of the easiest ways to start? Add more berries and colourful fruits to your daily meals.
A new study, led by Dr Nicola Bondonno from the Danish Cancer Institute, has found that eating more foods rich in flavonoids—natural compounds found in many fruits, vegetables and plant-based foods—may help lower the risk of frailty and poor mental health as we age.
In other words, your morning bowl of berries or that cup of green tea could be doing more for you than just satisfying your taste buds.
Why healthy ageing matters more than ever
With the number of Australians aged 65 and over steadily rising, and the global population of centenarians (those aged 100 and above) expected to reach nearly 4 million by 2054, the focus is shifting from simply living longer to living better.
As Dr Bondonno puts it: ‘As people live longer, we want to ensure they stay healthy and independent for as long as possible. Finding natural, everyday ways to support healthy ageing, like through diet, offers a low-cost, accessible approach that can have a big impact on quality of life and reduce pressure on healthcare systems.’
The power of flavonoids: Nature’s colourful health boosters
So, what exactly are flavonoids?
These are the compounds that give many fruits and vegetables their vibrant colours—think the deep reds of strawberries, the rich blues of blueberries and the bright greens of kale.
But they are not just pretty to look at. Flavonoids have powerful anti-inflammatory and antioxidant properties, helping to protect our cells from damage as we age.
They also support blood vessel health and may help preserve muscle and brain function—two things that tend to decline as we get older.
Dr Bondonno’s study, published in The American Journal of Clinical Nutrition, analysed health data from more than 85,000 people aged 60 and over, tracking their diets and health outcomes over several decades.
The results were striking: women who consumed the most flavonoid-rich foods had a 15 per cent lower risk of frailty and a 12 per cent lower risk of impaired physical function.
They also had a 12 per cent lower risk of poor mental health, including symptoms like feeling low, lacking energy or experiencing depression.
What about the blokes?
Interestingly, the benefits were not quite as clear-cut for men.
While men with the highest flavonoid intake did see a 15 per cent reduction in risk for poor mental health, the study did not find the same protective effect against frailty or physical decline.
Dr Bondonno suggests this might be due to the shorter follow-up period for men in the study, rather than a true biological difference.
More research is needed to see if men and women respond differently to flavonoids over the long term.
How flavonoids help: More than just antioxidants
Dr Manisha Parulekar, a geriatrician and co-director of the Centre for Memory Loss and Brain Health in New Jersey, explains that flavonoids are potent antioxidants and have anti-inflammatory effects.
‘Oxidative stress and chronic inflammation are considered key drivers of ageing and age-related diseases. By potentially slowing down these processes, flavonoids could theoretically slow down negative aspects of ageing,’ she says.
Flavonoids have also been linked to improved cardiovascular health, including lower blood pressure, better cholesterol levels and healthier blood vessels.
Since heart health is crucial for overall wellbeing and longevity, it is no wonder that a diet rich in these compounds is being hailed as a secret weapon for healthy ageing.
How to get more flavonoids into your day
If you are keen to give your diet a flavonoid boost, the good news is it is easy—and tasty!
Registered dietitian Monique Richard suggests thinking of ‘flavonoids’ as ‘flavour’—the more colourful and varied your plate, the better.
Here are some simple ways to add more flavonoids to your meals:
- Breakfast: Start your day with a cup of green tea or a smoothie packed with berries (blueberries, strawberries, raspberries).
- Lunch: Add a handful of kale, apple slices, walnuts and a sprinkle of chives to your salad. Dress it up with olive oil and balsamic vinegar.
- Dinner: Enjoy a piece of salmon or other fatty fish topped with a fresh strawberry salsa, alongside roasted sweet potatoes and long-grain rice.
- Treats: Indulge in a couple of squares of dark chocolate and, if you fancy, a glass of red wine or grape juice.
Other flavonoid-rich foods include citrus fruits, onions, garlic, broccoli, spinach and even a little bit of dark chocolate.
The key is variety—mix and match different fruits and veggies throughout the week to get the full spectrum of benefits.
A holistic approach to ageing well
What is exciting about this research is that it supports a shift towards preventative healthcare—empowering us to take control of our own health through simple, everyday choices.
As Dr Parulekar notes: ‘Focusing on diet promotes a more holistic approach to health, addressing the root causes of ageing-related decline rather than just treating symptoms.’
And the benefits do not stop at physical health. Eating a diet rich in flavonoids can also help with weight management, boost your energy levels and lift your mood—making those extra years not just longer, but more enjoyable.
Your turn: Have you noticed a difference?
As we continue to explore ways to support healthy ageing, it’s clear that everyday choices—like what we eat—can play a significant role in our quality of life.
Understanding the potential benefits of certain foods offers practical steps we can all consider as we navigate the journey of growing older with vitality and independence.
What are your thoughts on the role of diet in healthy ageing? Have you noticed any changes in your wellbeing when including more flavonoid-rich foods like berries or green tea in your daily routine? Are there other lifestyle habits you believe contribute to ageing well? Feel free to share your experiences and tips in the comments below.
Also read: Is your diet secretly harming your mental health? New study answers!
