Eat These Foods Daily to Fight Aging, Inflammation, and Oxidation! Tea is the "Star Player"

On the journey to health and longevity, a natural nutrient is quietly taking center stage—**flavonoids**. These compounds, widely found in fruits, vegetables, and tea, not only give foods their vibrant colors but also possess powerful anti-aging, anti-inflammatory, and antioxidant properties. Today, we’ll dive deep into the remarkable benefits of flavonoids and show you how to easily incorporate this "health treasure" into your daily diet, with tea being the "star player"!

Flavonoids: Nature’s Health Guardians

Flavonoids are a group of polyphenolic compounds with potent biological activities. Research shows they can help combat various diseases, slow aging, and even improve mental well-being. Here are five key health benefits of flavonoids:

1. Reducing Cancer Risk

A 2019 study published in *Nature Communications* found that people who consumed about 500 mg of flavonoids daily had a significantly lower risk of cancer and cardiovascular diseases. Flavonoids protect cells from damage through their antioxidant and anti-inflammatory effects, thereby reducing the likelihood of cancer.

2. Improving Cardiovascular Health

A 2021 study in *Hypertension* revealed that flavonoid-rich foods (such as berries, apples, and tea) are closely linked to lower blood pressure. Consuming 1.6 servings of berries daily (about 128 grams) can reduce systolic blood pressure by an average of 4.1 mmHg. This effect may be related to flavonoids' ability to modulate gut microbiota.

3. Extending Lifespan

A 2023 study published in *BMC Medicine* showed that increasing the intake of flavonoid-rich foods (such as tea, blueberries, and chili peppers) could significantly reduce mortality risk in middle-aged individuals. Increasing flavonoid intake by three servings daily lowered all-cause mortality risk by 8% and neurodegenerative disease risk by 13%.

4. Protecting Liver Health

A September 2024 study in the *American Journal of Clinical Nutrition* found that individuals with high flavonoid intake had a 19% lower risk of non-alcoholic fatty liver disease, 5.28% lower liver fat content, and a 1.73% reduced risk of liver inflammatory lesions.

5. Preventing Dementia

A September 2024 study in *JAMA Network Open* indicated that a high intake of flavonoid-rich foods was associated with a 28% lower risk of dementia. This effect was particularly notable among individuals with high genetic risk, hypertension, or depressive symptoms.

Natural Sources of Flavonoids

Flavonoids are widely found in natural foods. Here are some common flavonoid-rich options:

1. Berries

   Blueberries, strawberries, and blackberries are rich in anthocyanins, which have strong antioxidant properties.

2. Dark-Colored Vegetables

   Purple cabbage, spinach, and kale are high in flavonoids due to their deep green or purple hues.

3. Pungent and Cruciferous Vegetables

   Onions, broccoli, and cauliflower are rich in flavonols.

4. Tea

   Green tea, white tea, and black tea are packed with flavan-3-ols and flavonols, with green tea having the highest levels.

5. Spices

   Parsley, thyme, and chili peppers are excellent sources of flavonoids.

6. Soy Products

   Soybeans and their products (such as tofu and soy milk) are rich in soy isoflavones, which help regulate estrogen levels and provide antioxidant benefits.

How to Maximize Flavonoid Intake

1. Diversify Your Diet

   Incorporate a variety of vegetables, fruits, and teas daily to ensure a wide range of flavonoids.

2. Choose Dark-Colored Foods

   The deeper the color, the higher the flavonoid content. Examples include purple cabbage, blueberries, and black currants.

3. Keep the Skins On

   The skin of fruits often contains more flavonoids than the flesh. For example, eat apples and grapes with their skins.

4. Avoid Overcooking

   Prolonged high-temperature cooking can destroy flavonoids. Opt for steaming, boiling, or raw consumption for vegetables, and use moderate water temperatures when brewing tea.

5. Select Seasonal Produce

   Seasonal fruits and vegetables tend to have higher flavonoid content and overall nutritional value. Prioritize in-season produce and diversify your choices.

Conclusion

Flavonoids are nature’s gift to our health, helping us fight diseases, slow aging, and improve our quality of life. By incorporating more flavonoid-rich foods into your daily diet, you can easily reap these benefits. Start today by adding more dark-colored fruits and vegetables to your meals and enjoying a cup of green tea. Let flavonoids be your health guardian!

This article is compiled from:

① Bondonno, N.P., Dalgaard, F., Kyrø, C, et al. Flavonoid intake is associated with lower mortality in the Danish Diet Cancer and Health Cohort. Nat Commun 10, 3651 (2019).

② Jennings A, Koch M, et al. Microbial Diversity and Abundance of Parabacteroides Mediate the Associations Between Higher Intake of Flavonoid-Rich Foods and Lower Blood Pressure. Hypertension. 2021 Sep;78(4):1016-1026.

③ Bondonno NP, Liu YL, et al. Change in habitual intakes of flavonoid-rich foods and mortality in US males and females. BMC Med. 2023 May 12;21(1):181. doi: 10.1186/s12916-023-02873-z.

④ William B, Amy J, Alysha S, et al. A flavonoid-rich diet is associated with lower risk and improved imaging biomarkers of nonalcoholic fatty liver disease: a prospective cohort study, The American Journal of Clinical Nutrition, 2024, ISSN 0002-9165.

⑤ Jennings A, Thompson AS, Tresserra-Rimbau A, et al. Flavonoid-Rich Foods, Dementia Risk, and Interactions With Genetic Risk, Hypertension, and Depression[J]. JAMA Netw Open, 2024, 7(9): e2434136.

⑥ 2024-07010 Science Popularization China "Eating these foods daily helps with anti-aging, anti-inflammatory, and antioxidant effects! Those who love them really benefit."