By Ava Durgin, Assistant Health Editor. Published April 30, 2026.
A large study that followed nearly 90,000 people for more than 20 years found that eating a few servings of flavonoid-rich foods each day may help protect against frailty, physical decline, and poor mental health in older age.
The flavonoid-aging connection
Flavonoids are natural compounds found in fruits, vegetables, teas, and wine. They have antioxidant and anti-inflammatory effects. Researchers used data from two long-term health studies to track adults aged 60 and older for up to 24 years. Participants filled out food questionnaires and reported their energy, physical ability, and mood.
What the study found
Women with the highest intake of flavonoid-rich foods had a 15% lower risk of frailty, a 12% lower risk of impaired physical function, and a 12% lower risk of poor mental health. For men, the main benefit was a 15% lower risk of poor mental health linked to higher flavonoid consumption. People who increased their intake over time saw greater benefits. Adding three extra servings of flavonoid-rich foods a day led to a 6% to 11% lower risk across all aging outcomes in women.
Which foods made the difference
The foods most strongly tied to healthy aging were blueberries, apples, oranges, black tea, and red wine in moderation. Even small increases of about half a serving per day of these foods showed measurable improvements over time.
How flavonoids work
Flavonoids help reduce oxidative stress and chronic inflammation. They support blood vessel and skeletal muscle health. They enhance neuroprotection and cognitive resilience. Some clinical trials have found that flavonoids can increase muscle mass and walking speed in older adults, further supporting independence and quality of life.
How to add more flavonoids
Simple changes can help. A daily cup of black tea, berries added to yogurt, an apple or orange as a snack, or a small piece of high-quality chocolate are easy ways to increase flavonoid intake.
The study suggests that consistent, simple dietary habits can support strength, mental sharpness, and independence over time. The findings were based on data from participants aged 60 and older, tracked for up to 24 years.
