Eating more berries linked to healthier aging, study shows

Eating flavonoid-rich berries may support healthy aging

A new large-scale study has linked eating more flavonoid-rich foods—such as berries—to healthier aging in older adults. Researchers found that higher intake of flavonoids, plant-based antioxidants found in vibrant fruits, vegetables, tea, and dark chocolate, may help reduce physical frailty and support mental well-being in people over 60.

Published in The American Journal of Clinical Nutrition, the research, led by Nicola Bondonno, PhD, at the Danish Cancer Institute, analyzed dietary and health data from over 85,000 participants in long-term U.S. studies. The results showed that older adults who ate the most flavonoid-rich foods had a significantly lower risk of age-related decline.

“A diet rich in flavonoid-containing foods may help older women maintain strength and mobility,” Bondonno said. “Even modest improvements can make a real difference in quality of life.”

Flavonoid benefits backed by evidence

The study linked high flavonoid intake to:

• 15% lower risk of frailty and 12% improved physical function in women
• 12% reduced risk of poor mental health—such as low mood or energy levels

Flavonoids—found in foods like blueberries, citrus fruits, tea, and leafy greens—offer antioxidant and anti-inflammatory benefits. They may support healthy blood vessels, muscle strength, and cognitive function.

Why women benefited most

While both men and women saw improved mental health with high flavonoid intake, only women showed benefits in physical aging. Researchers suggest this may be due to study design or biological differences. More data, especially on men, is needed to clarify the disparity.

Experts weigh in

Dr. Manisha Parulekar, director of geriatrics at Hackensack University Medical Center, explained that flavonoids combat oxidative stress and inflammation, key drivers of aging-related diseases.

“By slowing these processes, flavonoids could help slow negative aspects of aging,” she said, supporting cardiovascular and brain health.

Easy tips to add flavonoids to your diet

Registered dietitian Monique Richard, MS, RDN, recommends variety and balance. Here's a sample daily menu:

• Breakfast: Green tea and berry smoothie
• Lunch: Salad with kale, apples, walnuts, and citrus
• Dinner: Fish with berry salsa, vegetables, dark chocolate, and a glass of red wine

“Think of ‘flavonoids’ as flavor enhancers—add color and variety to boost health,” Richard suggested.

What this means for healthy aging

With the global population aging rapidly—over-60s rising from 1 billion in 2020 to 2.1 billion by 2050—small diet changes offer big potential. Adding flavonoid-rich foods could be a simple, accessible way to support independence, reduce fall risk, and enhance emotional well-being.

Diet-focused prevention empowers individuals to shape their health trajectory—promoting quality and longevity.

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