Nutritionist explains 'cornerstones' of a long life after new study

According to a new study, incorporating more berries, black tea, and citrus fruits into your daily diet could be the secret to ageing more healthily. Conducted by an international team of researchers from Edith Cowan University in , Queen's University Belfast and the Harvard T.H. Chan School of Public Health in Boston, the study examined the diets and health outcomes of more than 86,000 participants over a total of 24 years.

Dr Nicola Bondonno, Adjunct Lecturer at ECU, said: "The goal of medical research is not just to help people live longer but to ensure they stay healthy for as long as possible. We know from previous research that people who have a higher flavonoid intake tend to live longer, and they are also less likely to get any of the major chronic diseases such as dementia, diabetes or heart disease. Our research shows that people who consume more flavonoids tend to age better."

Registered nutritionist at Yakult, Dr Emily Prpa, offered further insight into the study's findings. She explained: "Emerging research linking higher intakes of black tea, berries, citrus fruits, and apples to healthy ageing is particularly exciting when viewed through the lens of gut health. These foods are all rich in polyphenols - natural plant compounds that not only act as antioxidants but also feed our beneficial gut microbes. Once polyphenols reach the colon, they're metabolised by the microbiota (community of microbes living in our gut) into bioactive compounds that can reduce inflammation, support immune function, and even influence brain health.

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"What's fascinating is how this gut-brain connection plays into ageing. A healthy gut microbiome, nourished by polyphenol-rich foods, can support cognitive function by producing short-chain fatty acids and modulating neurotransmitters. There's increasing evidence that this helps preserve memory and reduce age-related cognitive decline.

"Beyond tea and fruits, other polyphenol-dense 'superfoods' like extra virgin olive oil, dark chocolate (in moderation) and fermented foods also contribute to a diverse and resilient gut microbiome. These are cornerstones of many longevity-promoting diets, including the Mediterranean and Blue Zones diets, which are both consistently linked to longer, healthier lives.

"We're only beginning to uncover the full extent to which our gut health shapes the ageing process, but foods that support microbial diversity are emerging as a powerful, natural tool for promoting longevity."

About the long-life study

reported that the study, which examined data from 62,743 women and 23,687 men over a 24-year period, discovered that women with the highest flavonoid consumption had a 15% reduced risk of frailty, a 12% reduced risk of impaired physical function, and a 12% reduced risk of poor mental health compared to those with the lowest consumption. Although fewer connections were observed in men, a higher flavonoid intake was still associated with a reduced risk of poor mental health.

Lead researcher Professor Aedin Cassidy from Queens University Belfast stated: "Flavonoids are well known for reducing oxidative stress and inflammation, supporting blood vessel health, and even helping to maintain skeletal muscle mass -- all of which are important for preventing frailty and maintaining physical function and mental health as we age.

"Overall, these findings underscore the potential for simple dietary modifications to impact overall quality of life and contribute to the optimisation of healthy ageing," added Professor Eric Rimm from Harvard T. H. Chan School of Public Health.