| A Sweet and Simple Key to Aging Well? | | Dear e-Alert Reader,
Some mornings, just getting out of bed feels like a workout.
Your knees crack, your balance feels a little off, and that foggy feeling in your brain lingers longer than it used to.
Aging may be inevitable—but decline doesn’t have to be. And according to new research, one delicious dietary tweak could help keep your body and brain in better shape as the years go by…
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A study recently published in The American Journal of Clinical Nutrition analyzed health data from more than 85,000 adults over the age of 60. The researchers found that women who regularly ate flavonoid-rich foods—like berries, green tea, citrus fruits, leafy greens, and even dark chocolate—had a significantly lower risk of frailty and mental decline.
In fact, women with the highest intake of flavonoids were: 15% less likely to become frail 12% less likely to suffer impaired physical function And 12% less likely to experience poor mental health symptoms, like depression or fatigue These are modest numbers—but for aging adults, even small improvements in strength, mobility, and mental clarity can mean the difference between independence and relying on others.
Flavonoids are plant compounds known for their antioxidant and anti-inflammatory effects. They help your body fight off the oxidative stress and chronic inflammation that drive aging—and protect cells in your muscles, brain, and blood vessels.
According to lead study author Dr. Nicola Bondonno, flavonoids don’t just reduce the risk of disease… they support your quality of life as you age. That means less stiffness, more energy, sharper thinking—and more good days overall.
While the strongest results were seen in women, the researchers also found that men who ate more flavonoids had 15% better mental health outcomes. The team believes more long-term data could uncover physical benefits for men as well.
The takeaway? Flavonoid-rich foods are a smart, natural way to promote healthy aging. And they're easy to add to your daily diet.
Here’s how to get started: Start your day with berries. Add blueberries or raspberries to your breakfast cereal or yogurt. Sip smart. Choose green or black tea instead of sugary drinks for a daily antioxidant boost. Go green at lunch. Load up on kale, spinach, or arugula in your salads or smoothies. Sweeten wisely. Snack on dark chocolate or enjoy fruit for dessert instead of processed sweets. Cook with color. Add onions, tomatoes, and peas to your soups and stews for extra flavonoids. And if you enjoy the occasional glass of red wine or citrus fruit—good news. They’re on the flavonoid-friendly list too.
Of course, a healthy diet is just one piece of the aging puzzle. But it’s a powerful one—natural, affordable, and accessible to nearly everyone.
So if you’re looking for a simple, satisfying way to support your strength, mood, and independence with age, you might want to start by tossing a few extra berries into your bowl.
To better days ahead, one bite at a time,
Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team
P.S. Aging faster than you should? Here’s why.
Sources:
Pelc, C. (2025, June 11). Eating more berries each day could boost healthy aging, study finds. Medicalnewstoday.com; Medical News Today. https://www.medicalnewstoday.com/articles/eating-more-berries-each-day-could-boost-healthy-aging-study#What-is-the-best-way-to-eat-more-flavonoids
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