Eating 3 portions of berries a day could help you get better older

Eating at least three portions of berries or other foods that have flavonoids every day can stimulate your health as you get older, according to new research. Flavonoids promote healthy aging due to their antioxidant and anti-inflammatory properties.

What research says

The new report, published in the The American Journal of Clinical Nutritionlooked at how effective flavonoids can be as people age.

“To do this, we have developed the scoring of” Flavodiet “- a measure of the way in which someone’s diet follows a food model rich in flavonoids,” said Aedín Cassidy, PHD, professor at the School of Biological Sciences at the University of Queen Belfast and author of the new report.

“This helps translate research into real world advice and shows how whole diets, not just isolated nutrients, support healthy aging,” added Cassidy.

The use of the “Flavodiet” score has helped researchers understand the advantages of eating different foods rich in flavonoids.

“Just simple or modest changes in the diet, such as increasing the supply of easily available food – including tea, berries and other fruits – can promote healthier aging, which allows us to live a healthier life in good health.”

What matters as a food rich in flavonoids?

Flavonoids are compounds found in plants linked to various health benefits.

They can reduce the risk of cancer by reducing free radicals in the body, which reduces global inflammation. Flavonoids are in many foods and drinks, including fruits, vegetables, cereals, tea and wine.

“Flavonoids promote healthy aging due to their antioxidant and anti-inflammatory properties,” Erin Holley, RD, dietitian of the Ohio State University Wexner Medical Center told Termwell.

“This essentially helps to slow down the aging process at the cellular level,” she added.

How much do you need?

Atem to obtain three portions of food with flavonoids daily, as it seems to reduce the risk of fragility, altered physical function and poor mental health. However, you should still not have more than one alcoholic drink per day for women and no more than two glasses per day for men.

Cassidy said flavonoids have also been linked to reducing blood pressure, cholesterol and oxidative stress. They can also help your body maintain muscle mass and support healthy blood vessels.

However, there are a few limitations of the study to keep in mind, including self -depressed data, which could lead to inaccurate relationships and a lack of diversity in the participant basin, Holley said.

Having a portion of fresh fruit or vegetables is better than nothing. Although the objective should be three portions of foods rich in flavonoids daily, your diet is not all or nothing.