When it comes to living a long, healthy life, what you eat really matters. A new study from Nature Food reveals some exciting news: eating a variety of colorful fruits and vegetables could help lower your risk of major diseases and even extend your life.

What Are Flavonoids?

Flavonoids are natural compounds found in many fruits, vegetables, and drinks like tea and red wine. They help fight inflammation and protect your cells from damage. Scientists believe flavonoids are part of why plant-based foods are so good for you.

Foods high in flavonoids include:

Berries (like strawberries and blueberries)
Apples
Oranges
Grapes
Tea (both green and black)
Dark chocolate

Why Variety Matters

While it’s great to eat a lot of healthy plant foods, this study shows that variety is just as important as quantity. Researchers followed over 124,000 adults in the UK for about 10 years. They found that people who ate a wider range of fruits and vegetables had a lower risk of:

Heart disease
Type 2 diabetes
Cancer
Respiratory diseases
Early death

In fact, those who ate the most diverse mix of plant foods had up to a 20% lower risk of these health problems compared to those who ate less variety.

How Flavonoids Help

Flavonoids—and the colorful foods they come from—do more than fight inflammation. They also:

Improve blood flow
Help stop the growth of unhealthy cells
Protect against brain aging

Different fruits and vegetables have different benefits, so eating a variety helps you get a broader range of protection.

Easy Ways to Add More Variety to Your Diet

Adding more colorful foods doesn’t have to be hard! Here are a few simple tips:

Start your day with a cup of green or black tea.
Snack on a handful of berries.
Add apple slices or orange segments to your lunch.
Enjoy a square of dark chocolate as a treat.
Mix different colorful fruits and vegetables into your meals.

Bottom Line

Eating a colorful variety of fruits, vegetables, and other plant-based foods can boost your health and help protect you from serious diseases like cancer. It’s not just about eating more—it’s about eating a greater variety. So next time you’re at the grocery store, try picking up something new and colorful for your plate!

Reference

High diversity of dietary flavonoid intake is associated with a lower risk of all-cause mortality and major chronic diseases

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This blog was reviewed by Dr. Sourabh Kharait.

This blog is for educational purposes only and is not intended as medical advice. Always consult with your healthcare provider before making any changes to your treatment plan, hydration strategies, or diet. The information provided here is based on general insights and may not apply to individual circumstances.

New Study Finds Eating a Variety of Plant Foods May Help Fight Cancer and Boost Longevity