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Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
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22.06.2025 |
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Diversity of flavonoids in your diet keeps you healthy
If you want to grow old in optimal health, make sure your diet is high in flavonoids. Or make sure your diet has a variety of flavonoids. Or better yet, do both.
Study
In 2006-2012, the researchers measured the amount and type of flavonoids in the diets of study participants. In 2020-2022, they looked at which study participants had died or had become chronically ill - for example, had developed cardiovascular disease, type 2 diabetes or cancer.
Results
The researchers divided the study participants into 5 equal groups or quintiles based on their total flavonoid intake. The average intake in the quintile with the lowest intake was about 230 milligrams of flavonoids per day. In the quintile with the highest intake, it was 1400 milligrams per day.
In a similar way, the researchers divided the study participants into quintiles based on the diversity of their flavonoid intake.
In the table below, you can see that both a high total intake of flavonoids and a high degree of diversity reduce the risk of death and disease by 8-20 percent.
According to this study, the total amount of flavonoids and diversity are about equally important. A high intake of tea and red grapes - two important sources of flavan-3-ols - therefore reduces the chance of mortality, but if you also consume relatively many food sources of other flavonoids, you reduce that chance even further.
The figure below gives you an idea of which foods and flavonoid types you should think about.
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