Looking for a simple, delicious way to support your health as you age? A new study suggests that adding more colourful foods to your diet could be one of the smartest moves you make.
Published in Nature Food, this decade-long study tracked more than 120,000 adults and found that those who regularly consumed a variety of flavonoid-rich foods such as tea, berries, dark chocolate, and apples had significantly lower risks of developing chronic diseases, including heart disease, type 2 diabetes, and some neurological conditions. The biggest benefits weren’t just from eating more of these foods though. What really mattered was eating a wide variety of them.
Flavonoids are natural compounds found in plants, known for their anti-inflammatory and antioxidant effects. But not all flavonoids are the same. Different types support the body in different ways. That’s why diversity matters. For example, the flavonoids in berries may help protect your brain, while those in tea might support heart health or blood sugar regulation.
Even moderate intake—about 500 mg a day, which is roughly the amount in two cups of tea—was linked to a 16 percent lower risk of all-cause mortality. But those who included multiple flavonoid sources in their diet fared even better.
The takeaway? A colourful, plant-rich diet isn’t just pleasing to the eye. It’s a practical, science-backed way to stay healthier, longer.
How to Eat More Flavonoids This Summer
If there’s ever a time to embrace a flavonoid-rich diet, it’s summer in Ontario. Local markets are bursting with colourful, in-season produce, making it easy (and delicious) to boost both the quantity and variety of these health-supporting compounds in your meals. Here are a few easy ways to add more flavonoids to your plate.
Shop the rainbow at your local farmers' market
Strawberries, blueberries, blackberries, cherries, apples, and grapes are all rich in flavonoids, and at their peak in Ontario through summer and early fall.
Steep smart
Green and black tea are flavonoid powerhouses. Brew a pitcher of iced tea with lemon for a refreshing and beneficial alternative to sugary drinks.
Reach for dark chocolate
Just a few squares of dark chocolate (70% or higher) can deliver flavonoids and satisfy your sweet tooth.
Add herbs and greens
Fresh parsley, kale, red leaf lettuce, and onions add not just flavour, but an extra flavonoid boost to salads and cooked dishes.
Mix it up
Instead of sticking to one fruit or veggie, try something new each week. Different colours often mean different types of flavonoids, which means broader health benefits.
