By Ava Durgin, Assistant Health Editor. April 30, 2026.
A study published in April 2026 found that eating flavonoid-rich foods may help protect the body and mind as people age. The research, which spanned over two decades and included nearly 90,000 participants, suggests that foods like berries, black tea, apples, and citrus fruits can help maintain physical and mental health in older adults.
The flavonoid-aging connection, explained
Flavonoids are naturally occurring compounds in many fruits, vegetables, teas, and wines. They are known for their antioxidant and anti-inflammatory effects. This large study set out to see if they directly influence aging outcomes such as frailty, physical decline, and mental health.
Using data from two long-term health studies, researchers tracked participants aged 60 and older for up to 24 years. Participants completed food frequency questionnaires and reported on their energy levels, physical ability, and mood.
What the study found
For women with the highest intake of flavonoid-rich foods, the study found 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 strongest benefit was in mental health: a 15% lower risk of poor mental health with higher consumption.
People who increased their intake over time saw greater benefits. Adding three extra servings of flavonoid-rich foods per day led to a 6% to 11% lower risk across all aging outcomes in women.
Which foods did the heavy lifting?
The foods most strongly associated with healthy aging were blueberries, apples, oranges, black tea, and red wine in moderation. Even modest increases of about half a serving per day showed measurable improvements over time.
The power of flavonoids
Flavonoids work through several mechanisms. They reduce oxidative stress and chronic inflammation, support blood vessel and skeletal muscle health, enhance neuroprotection and cognitive resilience, and may boost mood through brain-signaling pathways. Some clinical trials have shown that flavonoids can increase muscle mass and walking speed in older adults.
How to up your intake
To increase intake, researchers noted that adding a daily cup of black tea, berries to yogurt, an apple or orange as a snack, or a square of high-quality chocolate can make a difference.
The takeaway
The study concluded that consistent, simple habits support aging well. The researchers cited six sources for their findings.
