Want to “age better”? Eat these foods

Eating more berries, sipping black tea and including citrus fruits in your daily diet could be the key to healthier aging, according to new research.

The international study—led from Edith Cowan University, Australia; Queen’s University Belfast, Northern Ireland; and the Harvard T.H. Chan School of Public Health in Boston, Massachusetts—analyzed the diets and health outcomes of more than 86,000 participants over 24 years.

It found that people with higher intakes of flavonoids—naturally occurring compounds found in many fruits, vegetables and teas—were significantly more likely to age well.

“Our research shows that people who consume more flavonoids tend to age better,” Nicola Bondonno, adjunct lecturer at Edith Cowan University, said in a statement.

“The goal of medical research is not just to help people live longer but to ensure they stay healthy for as long as possible.”

A Long-Term Look at Healthy Aging

The study examined data from 62,743 women and 23,687 men, following their dietary habits and physical and mental health over more than two decades.

Among the women, those with the highest flavonoid intakes had a 15 percent lower risk of frailty, a 12 percent lower risk of impaired physical function and a 12 percent lower risk of poor mental health compared to women with the lowest intakes.

While fewer associations were observed in men, higher flavonoid intake was still linked to a 15 percent lower risk of poor mental health.

“We found that participants who increased their intake of flavonoid-rich food by three servings a day had a 6 percent to 11 percent lower risk across all three of the aging outcomes in females,” paper author and nutrition scientist professor Aedin Cassidy of Queen’s University Belfast said in a statement.

Cassidy explained that flavonoids reduce oxidative stress and inflammation, support blood vessel health and help maintain skeletal muscle mass—all critical factors in preventing frailty and maintaining mental and physical function as we age.

She noted that the stronger effects observed in women may stem from differences in cohort follow-up times rather than sex-specific biological differences, a topic that she said warrants further research.

Which Flavonoid-Rich Foods Should We Eat?

Flavonoids are abundant in foods like tea, apples, oranges, kale, dark chocolate and particularly berries.

“Berries are packed with antioxidants, flavonoids, anthocyanins and dietary fiber—all of which can help you age well,” registered dietitian nutritionist Shelley Balls told Newsweek.

Antioxidants, Balls said, also protect cells from free radicals, which cause oxidative stress and contribute to the development of chronic diseases including heart disease, Alzheimer’s, Parkinson’s, cancer and diabetes.

Various flavonoids found in berries, meanwhile, have anti-inflammatory effects, which can boost gut health and may even improve memory.

While the 2025 study focused on flavonoids, experts agree that aging well is also about overall dietary and lifestyle patterns. Balls highlighted a few other additional superfoods and nutrients that can support longevity—the number of years a person lives in good health.

The dietician nutritionist said that omega-3–rich foods like fish, walnuts, flaxseeds and chia seeds are particularly valuable.

“Fish provides lean protein and healthy omega-3 fats, which can protect against cognitive decline and help preserve muscle mass,” Balls said. “If you are not eating fish twice a week, an omega-3 supplement with EPA and DHA is a good alternative.”

She also recommended a daily intake of phytonutrients—natural compounds found in some vegetables; whole grains; legumes like beans; herbs like turmeric, ginger and garlic; and even herbal teas. These compounds have been shown to reduce inflammation, support cardiovascular health and prevent chronic diseases.

She added that probiotics, found in yogurt, fermented vegetables, kefir, kombucha and kimchi, can improve gut health, immunity, and potentially longevity.

“Aim to consume probiotic-rich foods at least three times a day,” Balls said. “Certain types of healthful bacteria may improve longevity and healthspan by aiding in anti-oxidative, immunity, and signaling pathways.”

Another lesser-known but increasingly studied nutrient is creatine, which has been linked to improved memory and cognitive function.

“We lose a lot of creatine during cooking,” Balls said, “so supplementing with 5 grams per day may help, especially if the supplement is third-party tested for safety and purity.”

Foods highest in this amino acid-based compound are primarily animal-based, with red meats, chicken and turkey and fishes like salmon and tuna being the richest sources.

Balls explained that beans, peas, and lentils are also a nutritional powerhouse of fiber, antioxidants, vitamins, and minerals that support digestion, heart health, and metabolic function—making them a convenient and cost-effective ally for aging well.

Professor Eric Rimm of the Harvard T.H. Chan School of Public Health, emphasized the real-world significance of the findings in a public statement.

“These results underscore the potential for simple dietary modifications to improve quality of life and contribute to the optimization of healthy aging,” he said.

In other words, the path to aging well may be less about miracle cures and more about what is already on your plate.

Do you have a tip on a science story that Newsweek should be covering? Do you have a question about healthy aging? Let us know via [email protected].

Reference

Bondonno, N. P., Liu, Y. L., Grodstein, F., Rimm, E. B., & Cassidy, A. (2025). Associations between flavonoid-rich food and flavonoid intakes and incident unhealthy aging outcomes in older United States males and females. The American Journal of Clinical Nutrition, 121(5), 972–985. https://doi.org/10.1016/j.ajcnut.2025.02.010