Flavonoids, a natural anti-aging shield
A new study published in the American Journal of Clinical Nutrition confirmed that eating at least three servings of berries or foods rich in flavonoids per day can support healthier aging. Flavonoids are natural compounds in plants that have powerful antioxidant and anti-inflammatory properties.
Dr. Aed Cassinidy, a professor at the School of Biological Sciences, Queen's Belfast (UK), explained: "We have built a flavodiet score to assess compliance with a diet rich in flavonoids. This is not only based on a single nutrient but reflects a comprehensive diet, thereby helping people maintain more sustainable health with age".
According to the research team, just simple changes in daily meals such as adding berries, green tea or colorful fruits also created a big difference in reducing the risk of disease.
How many berries is good for your health?
Experts recommend adding about three servings of flavonoid-rich foods per day. This can help lower blood pressure, improve blood cholesterol, prevent physical decline and support a clearer spirit as we age.
Ms. Erin Holley, a nutritionist at Wexner Medical Center, Ohio State University (USA), emphasized: Flavonoids act as a cell protection, helping to slow down the aging process at the micro-level level. This is how our bodies maintain healthy muscle mass and blood vessel system".
In addition to berries such as blueberries, strawberries, raspberries, flavonoids are also present in vegetables, whole grains, green tea and red wine. This multi- origin food diet helps increase the body's protection against free radicals, factors that cause aging and many chronic diseases.
No need to eat too much, just a portion is beneficial
Although the ideal goal is three portions of berries per day, experts note that even a serving of vegetables or fruits rich in flavonoids has clear health benefits. The important thing is to maintain regular habits, combined with a healthy lifestyle, reasonable exercise and adequate sleep.
However, the study also admits that there are some limitations, such as data mainly based on individual reports, which can easily lead to errors, or lack of diversity in participants. However, the positive trend that flavonoids bring to health is undeniable.
It is important that everyone proactively adjusts their diet. No need to change too much, just with small and easy-to- do supplements, we can increase the chance of living longer and healthier," emphasized Dr. Cassidy.
