The 6 Longevity Foods That Deliver Flavonoid Diversity

Here’s where the study gets especially useful. While over 30 different flavonoid compounds were analyzed, these six foods delivered the most meaningful diversity across participants:

1. Black and Green Tea
Tea was the largest single contributor to flavonoid intake in the study, accounting for nearly 67% of total intake. Both green and black varieties are rich in catechins, theaflavins, and thearubigins, which support cardiovascular health and may help regulate blood sugar.

2. Berries (Blueberries, Strawberries, Blackberries)
Packed with anthocyanins, berries may help reduce inflammation, protect against neurodegeneration, and improve insulin sensitivity. They offer some of the most concentrated flavonoid diversity per serving.

3. Apples
Apples contribute flavonols like quercetin, which support healthy blood vessels, reduce oxidative stress, and may protect against certain cancers.

4. Oranges and Citrus Fruits
Citrus fruits provide flavanones such as hesperidin and naringenin. These compounds are linked to improvements in blood pressure, cholesterol levels, and vascular function.

5. Grapes
Grapes contain a range of flavonoids, including resveratrol. While red wine often gets mentioned here, it’s worth noting that alcohol brings additional risks. The better move: skip the wine, eat the grapes.

6. Dark Chocolate
In moderation, high-quality dark chocolate offers flavan-3-ols that may support blood vessel function and insulin sensitivity.