Large-scale study: this food could extend your life

A cup of tea, an apple in between, some blueberries with your breakfast and a square of dark chocolate after dinner. Tasty, but according to a large international study also a smart choice for those who want to grow old healthily and live longer.

Researchers from Queen's University Belfast, Edith Cowan University Perth and the Medical University of Vienna followed more than 120,000 people for more than ten years and discovered that the variation in flavonoids, natural substances in plants, is particularly associated with a lower risk of chronic diseases and a longer lifespan.

Flavonoids are bioactive substances that occur naturally in tea, apples, berries, citrus fruits, red wine and dark chocolate. They are said to have anti-inflammatory effects and are good for the heart and blood vessels.

What is new about this research is that it is not just the quantity that counts, but especially the variety of flavonoids that you ingest. So not just drinking green tea or eating a handful of blueberries, but combining them and choosing something different every day. Variation is the key word here.

By the way, don't drink the tea too late in the evening, as it can cause these problems .

People who consumed about 500 milligrams of flavonoids daily, about what's in two cups of tea, already had a 16 percent lower risk of premature death and a 10 percent lower risk of heart disease, diabetes and lung disease, among other things. But those who also varied their flavonoid sources had even better prospects.

“Different flavonoids do different things in the body,” says researcher Aedín Cassidy of Queen's University. “Some help with blood pressure, others with cholesterol or inflammation .”

According to the researchers , the evidence now provides additional support for the advice that has been known for some time: eat varied and colorful. Think of a mix of fruit and vegetables, orange carrots, red grapes, blueberries, green apples, and supplement that with tea or a piece of dark chocolate.

There are now even official dietary guidelines for flavonoids, which recommend increasing your intake and variety. “Small, achievable changes can have a big impact in the long run,” says Cassidy. In other words: more tea, more berries, more apples, more variety. Your body will thank you.

Research: This is the effect of eating less sugar on your body and cravings

The Dutch are living healthier, except for one thing