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Flavonoids are antioxidants that may help you live longer by reducing inflammation and the risk of chronic diseases. Research shows that eating and drinking various flavonoid-rich foods and beverages, like berries, oranges, red wine, and nuts, can support longevity.
Jump to Key Takeaways.
1. Black and Green Tea
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Routinely sipping on black and green tea is a habit that may contribute to a longer life. These teas are a source of flavonoids that help decrease inflammation, protect against cellular damage, and potentially reduce signs of aging.
Some research suggests that people who regularly drink tea may have a lower risk of developing chronic health conditions like:
- Heart disease
- Certain types of cancer
- Diabetes
- Arthritis
2. Apples
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Research suggests that regularly consuming apples may help promote longevity by decreasing the risk of certain chronic diseases, like cancer and diabetes. This is thanks to their abundance of antioxidants, including flavonoids.
3. Red Wine
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Red wine’s wide range of antioxidants makes this alcoholic beverage potentially beneficial for promoting a longer life. The flavonoids present in red wine may protect heart health and other aspects of healthy aging.
4. Grapes
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In addition to promoting heart and brain health and potentially protecting against cancer, some initial animal studies suggest that grapes’ antioxidants may slow signs of aging by reducing inflammation and supporting the body’s metabolism. However, more human studies are necessary.
5. Dark Chocolate
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Dark chocolate and cocoa (its main component) contain flavonoids that protect against cellular damage and inflammation. Regularly treating yourself to a small piece can help protect your heart health by:
- Improving cholesterol levels
- Lowering blood pressure
- Reducing heart disease risk
- Reducing diabetes risk
To maximize these benefits, monitor portion sizes. Dark chocolate is higher in calories.
6. Oranges
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The flavonoids in oranges have potent anti-inflammatory properties that help prevent chronic disease. Studies show that orange peels contain higher amounts of flavonoids than other citrus fruits, which could potentially help lower your risk of developing cancer.
7. Strawberries
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Strawberries may help protect against cancer by minimizing inflammation and preventing age-related cognitive decline by improving brain cell signals, which can support healthy aging.
8. Blueberries
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Blueberries’ antioxidant activity may help prevent chronic health conditions like cancer, diabetes, and heart disease by preventing and repairing cell damage. It may also enhance brain function in older adults.
9. Grapefruit
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Pink and red grapefruit varieties may lower the risk of certain cancers and heart disease. The fruit’s peel has more potent antioxidant activity than its flesh.
Though grapefruit is generally safe for most healthy adults to consume, it may interact with some medications. Consult a healthcare provider before adding this fruit to your dietary rotation.
10. Nuts
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The antioxidant power in nuts like almonds, pistachios, and walnuts can protect against chronic health conditions like diabetes and heart disease. Although they are high in calories, their nutritional profile and flavonoid content may outweigh that downside.
Evidence shows that nuts are a dietary staple for people living in Blue Zones, parts of the world where residents commonly live past 100 years old.
11. Soybeans
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Soybeans are a good plant-based protein source and offer antioxidants to help prevent inflammation. Research suggests that consumption of this legume may contribute to a longer life by potentially protecting against certain cancers, heart disease, and diabetes.
12. Leafy Green Vegetables
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Packed with flavonoids, leafy green vegetables are packed with flavonoids. They are another must for your longevity-promoting grocery list. Options like Swiss chard, kale, and arugula contain antioxidants that can lower inflammation and prevent chronic disease risk.
A Word From Verywell
When it comes to longevity, food is powerful. A diet rich in whole, antioxidant-rich foods can reduce inflammation, optimize metabolic health, and support cellular repair.
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Healthy Habits for Living Longer
In addition to maintaining a healthy diet, several other habits can support a longer life. Here’s what experts recommend:
- Getting enough sleep, ideally seven to nine hours of good-quality sleep per night
- Exercising regularly, ensuring you get at least 150 minutes of moderate-intensity physical activity and two days of strength training per week
- Incorporating stress management techniques, such as meditation, nature walks, or yoga, regularly
- Making time for social activity, like maintaining a social network of friends and acquaintances
Key Takeaways
- A flavonoid-rich diet may help you live longer and lower your risk of chronic diseases like heart disease and type 2 diabetes.
- Research shows that foods like berries, apples, nuts, dark chocolate, and tea are great sources of flavonoids.
- Pairing a healthy diet with regular exercise, stress management, and good sleep can further support longevity.
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