Studies show that consuming at least three portions of berries or other flavonoid‑rich foods each day can aid healthy aging.
Flavonoids—natural compounds in plants—offer antioxidant and anti‑inflammatory benefits, helping protect cells, vessels, and muscles over time.
Even a single serving of fruit or vegetables daily can positively influence long‑term wellness.
The research, appearing in The American Journal of Clinical Nutrition, examined how flavonoids impact health as people grow older.
“We created the ‘flavodiet’ score to gauge how well an individual’s diet aligns with a flavonoid‑rich pattern,” explained Aedín Cassidy, PhD, professor in the School of Biological Sciences at Queen’s University Belfast and co‑author of the study.
“This approach translates research into practical guidance, showing how whole diets—not isolated nutrients—support healthy aging,” he added.
By applying the flavodiet score, researchers could assess the benefits of various flavonoid‑rich foods.
“Small or moderate dietary tweaks, such as increasing tea, berries, and other fruit intake, can promote healthier aging and help us live longer with better quality of life,” he noted.
Flavonoids, found in fruits, vegetables, grains, tea, and wine, have been linked to reduced free‑radical damage and lowered inflammation.
Erin Holley, RD, dietitian at Ohio State University Wexner Medical Center, told Verywell that these compounds help slow cellular aging.
Experts suggest aiming for three servings of flavonoid‑rich foods each day, as this appears to lessen risks of frailty, impaired physical function, and poor mental health.
Cassidy highlighted connections between flavonoids and lower blood pressure, cholesterol, oxidative stress, as well as support for muscle mass and vascular health.
However, study limitations include self‑reported data and limited participant diversity, noted Holley.
Nonetheless, even one serving per day is beneficial. While three servings is optimal, any added flavonoid‑rich food contributes to overall health.