A decade-long study of over 120,000 adults has found that not just the amount, but the diversity of flavonoid-rich foods in your diet, from tea and berries to dark chocolate and apples, may significantly lower the risk of chronic disease and boost longevity.
A recent study provided the first large-scale evidence showing that variety matters when it comes to flavonoid intake (Figure 1).
Figure 1: Quantity and diversity of dietary flavonoid intake and risk of all-cause mortality and chronic disease. HRs (95% CI) for all-cause mortality and major chronic disease according to the quantity and diversity of dietary flavonoid intake (in quintiles). HRs are from Cox proportional-hazards models using age as the underlying timescale. Quantity of flavonoid intake is mutually adjusted for diversity of flavonoid intake and vice versa. Further adjustments are made for covariates in model 5 including sex, region of residence, number of dietary assessments, BMI, smoking status, physical activity, alcohol intake, education, ethnicity, socioeconomic status plus intakes of red and processed meat, refined grains, whole grains, sugary drinks, coffee, saturated fatty acids, sodium and dietary energy, and history of diabetes (type 1 or 2; not adjusted in T2DM analysis), hypertension and hypercholesterolaemia and for analysis of all-cause mortality, further adjustments were made for prevalent CVD, cancer, respiratory disease, and neurodegenerative disease at baseline.
Flavonoids are plant-derived compounds with powerful anti-inflammatory and antioxidant properties, found in foods like:
- Tea, coffee, and red wine
- Blueberries, strawberries, oranges, and apples
- Grapes and dark chocolate
Past research has shown higher flavonoid consumption can reduce risks for cardiovascular disease, type 2 diabetes, cancer, and neurological disorders. This new study adds a critical nuance: diverse sources may offer greater protection than relying on a single food.
Key Findings
- 500 mg/day of flavonoids (≈ 2 cups of tea) was linked to:
- 16% lower all-cause mortality
- ~10% lower risk of CVD, type 2 diabetes, and respiratory disease
- Those who consumed the widest variety of flavonoid sources had even lower risks, even when total intake was the same.
- Different flavonoids act via different mechanisms – some lower blood pressure, others improve cholesterol or reduce inflammation – making variety a crucial factor.
Public Health Implications
- Recent dietary guidelines now recommend increasing flavonoid intake for health.
- This study suggests diversity should also be a formal part of those guidelines.
- Practical takeaway: Rather than getting all your flavonoids from tea or berries, mix and match across multiple flavonoid-rich foods for optimal health benefits.
Eating the rainbow isn’t just aesthetic, it’s a science-backed way to help protect against disease and potentially live longer.
Journal article: Parmenter, B.H., et al., 2025. High diversity of dietary flavonoid intake is associated with a lower risk of all-cause mortality and major chronic diseases. Nature Food.
Summary by Stefan Botha
