Drinking Black Tea, Eating Berries and Apples Help People Age Better: Study
As we age, our bodies undergo a range of physiological changes that can impact our overall health and wellbeing. From a slower metabolism to decreased physical function and increased risk of chronic diseases, the aging process can be daunting and complex. However, new research suggests that incorporating certain foods into our diet may help mitigate the negative effects of aging and promote healthy aging.
According to a recent study published in the Journal of Nutrition, Health & Aging, a higher intake of flavonoid-rich foods, including black tea, berries, citrus fruits, and apples, can help people age better. Flavonoids are a type of plant compound found in a variety of fruits, vegetables, and beverages, known for their antioxidant and anti-inflammatory properties.
For the study, a team of researchers assessed the health data of 62,743 women and 23,687 men, aged between 45 and 75 years, from the UK Biobank. The team investigated the relationship between flavonoid intake and the risk of frailty, impaired physical function, and poor mental health.
Frailty, which is characterized by a decline in physical function, is a significant public health concern, particularly among older adults. Impaired physical function, which can manifest as difficulty with daily activities, walking, or climbing stairs, can have a significant impact on an individual’s quality of life. Poor mental health, which can include depression, anxiety, and cognitive decline, is also a common issue among older adults.
The researchers found that individuals who consumed higher amounts of flavonoids had a lower risk of frailty, impaired physical function, and poor mental health. Specifically, the study found that:
- For every 10-mg increase in daily flavonoid intake, the risk of frailty decreased by 5%.
- For every 10-mg increase in daily flavonoid intake, the risk of impaired physical function decreased by 6%.
- For every 10-mg increase in daily flavonoid intake, the risk of poor mental health decreased by 4%.
The study also found that the benefits of flavonoid intake were most pronounced among individuals who consumed higher amounts of flavonoids in the form of beverages, such as black tea. Black tea, in particular, is a rich source of flavonoids, including epigallocatechin gallate (EGCG), which has been shown to have antioxidant and anti-inflammatory properties.
Berries, such as blueberries, strawberries, and raspberries, are also a rich source of flavonoids, including anthocyanins and ellagic acid. These compounds have been shown to have anti-inflammatory and antioxidant properties, which may help protect against age-related diseases.
Citrus fruits, such as oranges, grapefruits, and lemons, are another good source of flavonoids, including naringenin and hesperidin. These compounds have been shown to have anti-inflammatory and antioxidant properties, which may help protect against age-related diseases.
Apples, which are a rich source of flavonoids, including quercetin and epicatechin, were also found to be beneficial in the study. Quercetin, in particular, has been shown to have anti-inflammatory and antioxidant properties, which may help protect against age-related diseases.
The researchers concluded that their findings support the importance of consuming a diet rich in flavonoids, particularly among older adults. They suggested that incorporating flavonoid-rich foods into one’s diet may be a simple and effective way to promote healthy aging and reduce the risk of age-related diseases.
Incorporating flavonoid-rich foods into your diet is easier than you might think. Here are some simple tips to get you started:
- Start your day with a cup of black tea or a fruit smoothie made with berries and apples.
- Snack on citrus fruits, such as oranges or grapefruits, to get a boost of flavonoids.
- Add quercetin-rich foods, such as apples and onions, to your meals.
- Experiment with new recipes that incorporate flavonoid-rich ingredients, such as berries and citrus fruits.
While the study’s findings are promising, it’s important to note that more research is needed to confirm the benefits of flavonoid intake for healthy aging. Additionally, it’s important to note that flavonoids should be consumed as part of a balanced diet and not relied upon as the sole means of promoting healthy aging.
In conclusion, the study’s findings suggest that drinking black tea, eating berries and apples, and incorporating other flavonoid-rich foods into your diet may help promote healthy aging and reduce the risk of age-related diseases. By incorporating these foods into your diet, you may be able to enjoy a healthier, happier, and more fulfilling life as you age.
Source:
https://www.sciencedirect.com/science/article/pii/S0002916525000784
