Latest news with #EmilyLachtrupp
Yahoo
2 days ago
- Health
- Yahoo
5 Supplements You Should Keep in the Fridge, According to Dietitians
Reviewed by Dietitian Emily Lachtrupp, M.S., RDKeep fish oil and flaxseed oil cold to slow oxidation and preserve nutrients. Chill probiotics to maintain gut-healthy, immune-supportive live bacteria. Liquid iron and some vitamin C supplements last longer and taste better when it comes to ensuring your supplements stay fresh and potent, sometimes refrigeration is key. Just like a delicate slice of cheesecake that must be chilled for the perfect taste and texture, certain supplements also benefit from cooler temps. Storing these five supplements in your fridge will keep them at their best. Keep reading to learn more. The first thing to keep in mind is that you should ultimately defer to the storage directions on the supplement label. That's because storing supplements correctly is crucial to maintaining their effectiveness and potency. 'Environmental factors such as heat, humidity and oxygen can affect the potency and formulation of certain supplements,' says Jamie Adams, M.S., RD, owner of Mamaste Nutrition. While most supplements are shelf-stable, some should be stored in the fridge because they contain live microorganisms or delicate ingredients that are sensitive to their environment. Not all need the chilled-out treatment, though. In some cases—and this is why reading the label is key—refrigerating a supplement can expose the product to excess moisture, which can degrade the product. Here are five supplements to keep in the fridge. Fish oil contains omega-3 fatty acids, which are prone to oxidation when exposed to heat, light and air. This oxidation process can degrade the quality of the oil, leading to an unpleasant stale smell and taste, as well as a loss of nutritional value. 'In general, a cooler temperature protects the delicate oils from becoming rancid, lengthens the life of the potency of the supplement and slows any potential microbial growth,' explains Melissa Groves Azzaro, RDN, owner of The Hormone Dietitian. Probiotics contain live microorganisms that are beneficial for gut health, but they may not do well in temperature fluctuations. 'Lactobacillus and Bifidobacterium are both highly sensitive to heat and need refrigeration to survive,' says Carrie Gabriel, M.S., RDN, a California-based culinary dietitian. Exposure to heat can cause these delicate bacteria to die, rendering the probiotic supplement less effective or even useless. By storing probiotics in the fridge, you ensure that the beneficial bacteria remain effective, so they can support digestive health and immune function and help maintain a balanced gut microbiome. However, not all probiotic strains need to be refrigerated—some are designed to be more stable at room temperature. Always check the label for specific storage recommendations. If your provider recommends taking an iron supplement to treat low iron levels, they may in some instances suggest taking it in liquid form. Stash these bottles in the fridge. Adams explains that liquid vitamins, like liquid iron, should be kept in the fridge for freshness and to maintain their potency. Refrigeration helps slow down the oxidative processes that can degrade the iron and reduce its effectiveness. Additionally, keeping liquid iron cold can help preserve its taste and prevent the formation of any unpleasant odors. Flaxseed oil can quickly go rancid. The oil is rich in omega-3 fatty acids, which can easily oxidize in heat, light and air. Refrigeration slows this process, so your supplement stays fresher for longer. Plus, when kept cool, flaxseed oil retains its flavor better, so you can avoid that rancid taste and smell. Most people have healthy vitamin C levels, but if you opt to take a supplement, there's one big thing to know: vitamin C is known to be incredibly finicky, in that it can easily degrade in heat, light and air. Storing these supplements in a cool, dark place may help keep them potent. So while refrigeration is not absolutely necessary, it can be beneficial in warmer climates or for long-term storage. Not all dietary supplements require refrigeration. But for those that do, proper storage is crucial to maintaining their effectiveness. Probiotics, liquid vitamins, fish oils and flaxseed oils are particularly sensitive to heat and light and should be kept in the refrigerator to preserve their potency. Always check the label and follow the manufacturer's storage recommendations. By ensuring that these supplements are stored correctly, you can maximize their benefits and support your overall health. Read the original article on EATINGWELL
Yahoo
3 days ago
- Health
- Yahoo
This Drink May Help Lower Your Blood Pressure, New Study Says
Reviewed by Dietitian Emily Lachtrupp, M.S., RDAbout half of all Americans have high blood pressure. This study suggests green tea may help modestly lower blood pressure. Diet, exercise, stress and sleep also influence blood blood pressure, or hypertension, is common in the U.S. In fact, there's a good chance you have it, since half of all American adults are living with the condition. And about 1 in 3 adults with high blood pressure aren't even aware they have it. This is because it usually comes with no symptoms. This doesn't mean, however, that it's benign. Blood pressure is the amount of force your blood exerts on the walls of your arteries, the blood vessels that carry oxygenated blood from your heart to the rest of the body. If left untreated, high blood pressure can damage organs, including the heart, eyes, kidneys and brain, increasing your risk of heart disease, stroke and chronic kidney disease. Besides factors out of your control, like genetics, age, sex and ethnicity, lifestyle also plays a large role in blood pressure. This includes diet, physical activity, stress and sleep. Researchers have observed that following an eating pattern like the DASH diet can help manage blood pressure. But what about specific foods that you can start adding to your diet? Researchers in Iran and at the University of Nevada did a systematic review and meta-analysis to see what studies show regarding green tea and blood pressure. They published their findings in the journal Blood Pressure. Let's break down what they found. Researchers searched databases for previously conducted studies that met their criteria. Specifically, they were looking for randomized controlled trials on adults who had pre- and post-study blood pressure data, and the studies had to have lasted longer than two weeks. The studies also had to have tested some form of green tea and its effects on blood pressure. The various forms of green tea they allowed were green tea leaves, green tea extract, epigallocatechin-3-gallate (EGCG) and green tea catechins (a group of green tea antioxidants that includes EGCG). After weeding through almost 15,000 studies, 36 made the cut. This study aimed to examine the relationship between green tea and blood pressure. Researchers also wanted to determine if there is an optimal dose of green tea that may help manage blood pressure. Taking all of the studies into consideration and combining their findings, researchers found that regular consumption of green tea in various forms was associated with an average of 1 mm/Hg reduction in both systolic (top number in blood pressure reading) and diastolic (bottom number) blood pressures. Because the studies included in this review and meta-analysis were all performed differently, researchers could not come to a conclusion regarding dose-response. In other words, they can't say how much green tea and which form of it works best. The 1 mm/Hg decrease in blood pressure is not clinically significant, say researchers, but because it is statistically significant, it shows promise. They concluded that green tea could be a complementary component to blood pressure treatment, but should not replace what is currently recommended for hypertension. This systematic review and meta-analysis is limited due to the differences in how the included studies were conducted. Because of this, it cannot be said which forms of green tea and how much of each work best for lowering blood pressure. It's easy to add green tea into your day, simply by brewing up a cup of it. If you've never had green tea, it's a lighter, more delicate version of its sister, black tea. Green tea is also lower in caffeine than black tea. So while you won't get the same level of caffeine buzz with green tea, that's also one reason it may be good for your blood pressure, as substances that rev you up too much can increase your blood pressure. Besides blood pressure, green tea may also help reduce inflammation, improve blood sugar and cholesterol levels, support brain health, aid digestion and reduce the risk of cancer. That's a lot of benefits in those tea leaves! For best absorption of green tea's plant compounds, it's recommended that you drink it on an empty stomach. That's not to say that your body won't absorb any of green tea's antioxidants if you have it with a meal, just that you're likely to absorb more when there's not food in your stomach. With that said, there's another reason for this. The tannins in green tea can interfere with the absorption of plant-based iron (non-heme iron). This is an especially important point if you have anemia or tend to be prone to it. If you're going to have green tea throughout the day, you'll benefit more by sipping it between or before meals—we're fans of having morning green tea before eating. It's also worth mentioning that if you're going to be a regular imbiber of green tea, it may be prudent to use loose-leaf tea with a strainer. This is because some tea bags may contain microplastics, which can end up in your cup and ultimately in your body and brain. As with anything, there is no one magic food that cures disease, including green tea for blood pressure. For a big picture view of diet for healthy blood pressure, consider trying our 30-Day DASH Diet Meal Plan for Beginners. It's loaded with whole foods, like fruits, vegetables, whole grains, lean proteins and dairy, nuts, seeds, legumes and healthy fats. We slash the sodium by watching how much we use in recipes, and by avoiding highly processed foods, including processed meats. Considering other lifestyle factors, it's also important to move your body often, manage your stressors and get enough quality sleep. While this may seem overwhelming, the changes don't have to be made all at once. Even small changes can be beneficial. For example, we previously reported that swapping just five minutes of sitting time with vigorous physical activity resulted in a measurable reduction in blood pressure. This will add up to even more benefits if you take five-minute breaks throughout the day to do some vigorous walking, jumping jacks, burpees, pushups—any movement that raises your heart rate. Vigorous activity is different for everyone, depending on your fitness level, so start where you're at and over time, what used to be vigorous will become moderate. This systematic review and meta-analysis suggests that regularly ingesting some form of green tea may reduce systolic and diastolic blood pressure by 1 point each. Drink green tea on an empty stomach for the best antioxidant absorption. It's also important to take a whole-health view for blood pressure management, which includes eating a diet rich in whole foods and low in sodium, engaging in regular physical activity, managing what's stressing you out and getting plenty of quality sleep. Read the original article on EATINGWELL
Yahoo
4 days ago
- Health
- Yahoo
This Drink May Help Lower Your Blood Pressure, New Study Says
Reviewed by Dietitian Emily Lachtrupp, M.S., RDAbout half of all Americans have high blood pressure. This study suggests green tea may help modestly lower blood pressure. Diet, exercise, stress and sleep also influence blood blood pressure, or hypertension, is common in the U.S. In fact, there's a good chance you have it, since half of all American adults are living with the condition. And about one in three adults with high blood pressure aren't even aware they have it. This is because it usually comes with no symptoms. This doesn't mean, however, that it's benign. Blood pressure is the amount of force your blood exerts on the walls of your arteries, the blood vessels that carry oxygenated blood from your heart to the rest of the body. If left untreated, high blood pressure can damage organs, including the heart, eyes, kidneys and brain, increasing your risk of heart disease, stroke and chronic kidney disease. Besides factors out of your control, like genetics, age, sex and ethnicity, lifestyle also plays a large role in blood pressure. This includes diet, physical activity, stress and sleep. Researchers have observed that following an eating pattern like the DASH diet can help manage blood pressure. But what about specific foods that you can start adding to your diet? Researchers in Iran and at the University of Nevada did a systematic review and meta-analysis to see what studies show regarding green tea and blood pressure. They published their findings in the journal Blood Pressure. Let's break down what they found. Researchers searched databases for previously conducted studies that met their criteria. Specifically, they were looking for randomized controlled trials on adults who had pre- and post-study blood pressure data, and the studies had to have lasted longer than two weeks. The studies also had to have tested some form of green tea and its effects on blood pressure. The various forms of green tea they allowed were green tea leaves, green tea extract, epigallocatechin-3-gallate (EGCG) and green tea catechins (a group of green tea antioxidants that includes EGCG). After weeding through almost 15,000 studies, 36 made the cut. This study aimed to examine the relationship between green tea and blood pressure. Researchers also wanted to determine if there is an optimal dose of green tea that may help manage blood pressure. Taking all of the studies into consideration and combining their findings, researchers found that regular consumption of green tea in various forms was associated with an average of 1 mm/Hg reduction in both systolic (top number in blood pressure reading) and diastolic (bottom number) blood pressures. Because the studies included in this review and meta-analysis were all performed differently, researchers could not come to a conclusion regarding dose-response. In other words, they can't say how much green tea and which form of it works best. The 1 mm/Hg decrease in blood pressure is not clinically significant, say researchers, but because it is statistically significant, it shows promise. They concluded that green tea could be a complementary component to blood pressure treatment, but should not replace what is currently recommended for hypertension. This systematic review and meta-analysis is limited due to the differences in how the included studies were conducted. Because of this, it cannot be said which forms of green tea and how much of each work best for lowering blood pressure. It's easy to add green tea into your day, simply by brewing up a cup of it. If you've never had green tea, it's a lighter, more delicate version of its sister, black tea. Green tea is also lower in caffeine than black tea. So while you won't get the same level of caffeine buzz with green tea, it's also one reason it may be good for your blood pressure, as substances that rev you up too much can increase your blood pressure. Besides blood pressure, green tea may also help reduce inflammation, improve blood sugar and cholesterol levels, support brain health, aid digestion and reduce the risk of cancer. That's a lot of benefits in those tea leaves! For best absorption of green tea's plant compounds, it's recommended that you drink it on an empty stomach. That's not to say that your body won't absorb any of green tea's antioxidants if you have it with a meal, just that you're likely to absorb more when there's not food in your stomach. With that said, there's another reason for this. The tannins in green tea can interfere with the absorption of plant-based iron (non-heme iron). This is an especially important point if you have anemia or tend to be prone to it. If you're going to have green tea throughout the day, you'll benefit more by sipping it between or before meals—we're fans of having morning green tea before eating. It's also worth mentioning that if you're going to be a regular imbiber of green tea, it may be prudent to use loose-leaf tea with a strainer. This is because some tea bags may contain microplastics, which can end up in your cup and ultimately in your body and brain. As with anything, there is no one magic food that cures disease, including green tea for blood pressure. For a big picture view of diet for healthy blood pressure, consider trying our 30-Day DASH Diet Meal Plan for Beginners. It's loaded with whole foods, like fruits, vegetables, whole grains, lean proteins and dairy, nuts, seeds, legumes and healthy fats. We slash the sodium by watching how much we use in recipes, and avoiding highly processed foods, including processed meats. Considering other lifestyle factors, it's also important to move your body often, manage your stressors and get enough quality sleep. While this may seem overwhelming, the changes don't have to be made all at once. Even small changes can be beneficial. For example, we previously reported that swapping just 5 minutes of sitting time with vigorous physical activity resulted in a measurable reduction in blood pressure. This will add up to even more benefits if you take 5-minute breaks throughout the day to do some vigorous walking, jumping jacks, burpees, push-ups—any movement that raises your heart rate. Vigorous activity is different for everyone, depending on your fitness level, so start where you're at and over time, what used to be vigorous will become moderate. This systematic review and meta-analysis suggests that regularly ingesting some form of green tea may reduce systolic and diastolic blood pressure by 1 point each. Drink green tea on an empty stomach for the best antioxidant absorption. It's also important to take a whole health view for blood pressure management, which includes eating a diet rich in whole foods and low in sodium, engaging in regular physical activity, managing what's stressing you out and getting plenty of quality sleep. Read the original article on EATINGWELL
Yahoo
4 days ago
- Health
- Yahoo
Scientists Just Discovered a Surprising Benefit of Turmeric
Reviewed by Dietitian Emily Lachtrupp, M.S., RDA new review of studies found that turmeric may help improve blood pressure, cholesterol and more. Older people without dementia experienced better cognitive health while taking turmeric. You can also get more turmeric by using it in your cooking or by taking turmeric the bright golden spice often found in kitchens around the world, has grown into much more than a culinary staple. Over the past few decades, its reputation as a natural remedy has skyrocketed, thanks largely to curcumin, which is a powerful compound within turmeric that's believed to drive its many health benefits. From teas and smoothies to capsules and gummies, turmeric has appeared in countless forms, establishing itself as the best-selling botanical dietary supplement in the United States. Its rise hasn't just been fueled by traditional remedies—science has also taken a keen interest, with researchers digging into turmeric's potential to support everything from joint health to brain function. But even with all of this enthusiasm, it's important to note that not all claims about turmeric's powers are created equal. While clinical studies from around the globe have explored its medicinal and therapeutic benefits, questions remain about which effects are backed by the strongest evidence. This is where large-scale, carefully designed studies come into play; they help distinguish proven health effects from those that need more investigation. And for everyone from curious consumers to health professionals, understanding the full scientific picture of turmeric can help ensure people get the most benefit from this golden spice. Though many studies have shown the health benefits of curcumin in turmeric, there's still a need for stronger research to determine which benefits are backed by reliable evidence. To bridge this gap, researchers looked at how safe and effective curcumin is for improving human health and wellness when taken orally, comparing it to other treatments to better understand its therapeutic potential, and the results were published in Frontiers in Pharmacology. To better understand the health benefits of turmeric, researchers conducted an extensive review of existing studies, referred to as an umbrella review. This type of review combines evidence from multiple systematic reviews and meta-analyses to assess the links between turmeric (and its active compound, curcumin) and various health outcomes. Essentially, it helps paint a clear picture of the overall impact of turmeric on health. The review included studies that met specific criteria to ensure quality and relevance. These studies came from six different regions, with most being from Iran (16) and China (6), while the rest came from Australia, Singapore and India. Interestingly, the studies also had a wide range in how turmeric, specifically curcumin, was tested. Doses ranged from just 50 mg to as high as 6,000 mg, and treatment durations varied from just a day to an entire year. Some studies compared turmeric to a placebo, while others compared it to regular care or medication. To conduct this analysis, researchers started by looking through 1,628 records from various sources that focused on turmeric health benefits. After using specific criteria for inclusion, the researchers selected 25 key studies for the review. These articles provided the best evidence on the topic and formed the basis of our findings. This research highlighted that, indeed, curcumin supplementation may lower markers of inflammation, such as C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-α). These benefits have been observed in adults with conditions like rheumatoid arthritis and polycystic ovary syndrome (PCOS), where it also improved certain antioxidant levels in the body. This data also showed that curcumin, the active compound in turmeric, might play a significant role in supporting people with conditions like type 2 diabetes (T2DM) and polycystic ovarian syndrome (PCOS). While this data confirmed some benefits that many are already familiar with, it also suggested some less-known potential benefits, including: Better Blood Pressure: Turmeric supplements may help lower systolic blood pressure by about 2 mmHg and diastolic blood pressure by less than 1 mmHg in adults. But evidence also suggests it doesn't significantly lower blood pressure for people with certain liver conditions. Improved Cholesterol and Triglycerides: Curcumin may help in reducing total cholesterol, triglycerides and "bad" LDL cholesterol, while slightly increasing "good" HDL cholesterol. Among people with type 2 diabetes, its effects on LDL and HDL cholesterol were not significant. Brain Health Support: Curcumin may help reduce anxiety and depression symptoms in some individuals. It may also help improve levels of a protein called brain-derived neurotrophic factor (BDNF), which is important for brain health. For older adults, curcumin has been linked to better cognitive function, although it doesn't appear to significantly improve depression in this group. However, findings are mixed; people with Alzheimer's disease didn't see benefits and, in some cases, performed worse in cognitive tests when taking curcumin. Less Menstrual Cramp Pain: Curcumin may help reduce the severity of menstrual cramps and premenstrual syndrome (PMS) symptoms. For women with PMS, taking curcumin significantly alleviated physical discomfort, mood-related issues and behavioral symptoms when compared to a placebo. Similarly, for women experiencing primary dysmenorrhea, curcumin has been effective in decreasing the intensity of cramps. Related: The #1 Ingredient to Boost Turmeric's Anti-Inflammatory Power, According to Science It is important to note that several studies have reported some side effects when taking a turmeric supplement, which included stomach-related issues like bloating, nausea, abdominal pain, diarrhea and constipation. Thankfully, no serious side effects were found in these studies. This study does have some limitations that should be considered. First, while the researchers aimed to collect comprehensive information, most of the studies the researchers analyzed did not register their research protocols. This lack of registration can reduce the transparency and reliability of the findings. Additionally, the review was limited to studies available in English databases, which means the researchers might have missed relevant research published in other languages. Another issue is that the evidence they examined was drawn from existing reviews, which may have left out specific details from the original studies or included overlapping studies. There were also differences among the studies in terms of participants, interventions, and how outcomes were measured, which could impact the consistency and accuracy of the results. Lastly, not all the studies we evaluated were of high quality, meaning that some of the evidence may carry potential biases. These factors highlight the need for continued research to strengthen the foundation of knowledge in this area. Related: 20 Turmeric Recipes for an Anti-Inflammatory Boost Integrating turmeric into your daily routine doesn't just have to be for a flavor boost or a pop of sunny color. As this overview of research observes, turmeric offers anti-inflammatory benefits, and it may also be able to improve cholesterol, blood pressure and cognition. And enjoying turmeric—either out of the spice cabinet or as a supplement—doesn't have to be difficult. If you're someone who deals with stiff joints, for instance, adding a turmeric supplement into your smoothies might offer some relief, thanks to its anti-inflammatory properties. Similarly, for those managing conditions like polycystic ovary syndrome (PCOS) or even looking to improve mental health, the evidence suggests turmeric may provide additional support when combined with other treatments and healthy lifestyle choices. On a broader level, turmeric's growing popularity has made it accessible in countless everyday products, from teas and lattes to capsules and snack bars. This means people don't have to overhaul their routines entirely to tap into its potential. Whether you're drinking a golden latte to start your day, adding a pinch of turmeric to your dinner recipes or exploring supplements after consulting a healthcare professional, there are many ways to incorporate this golden spice into your life. Just remember, while turmeric shows promise, moderation and evidence-based choices are key, especially when navigating the many claims surrounding its benefits. Related: Our Editor's Favorite Anti-Inflammatory Turmeric Shots Are Such a Deal at Costco A new review in Frontiers of Pharmacology suggests that turmeric has several potential benefits, including lowering chronic inflammation, supporting mental health and managing conditions like type 2 diabetes and polycystic ovary syndrome (PCOS). Additionally, the curcumin in turmeric has shown promise in easing symptoms of PMS and menstrual cramps and even supporting cognitive function in certain cases. However, the evidence also reveals some limitations and variability in turmeric's effects. Mixed results have been observed in specific populations, such as older adults and individuals with Alzheimer's disease, particularly concerning its impact on mental health outcomes. Additionally, it's important to recognize that turmeric is not a universal solution, as individual responses can differ significantly—and you may experience uncomfortable side effects. Read the original article on EATINGWELL
Yahoo
13-05-2025
- Health
- Yahoo
Scientists Just Discovered a Surprising Health Benefit of Tea
Reviewed by Dietitian Emily Lachtrupp, M.S., RDA new study suggests that eating more flavonoids may help improve quality of life as we age. Berries, apples, red wine, oranges and black tea had the strongest associations. Adding more plant-based foods to your day can support healthier are living longer than ever. From 1900 to now, we've increased our longevity by over 30 years. But living longer doesn't necessarily equate to being healthy and having a high quality of life, especially as we age. That means it's important to focus on both lifespan (number of years lived) and healthspan (number of years with good health). Reasons for the increase in longevity have a lot to do with medical advances, including diagnosing, treatments, surgical options and research. While these things may improve quality of life, they often only cure or improve the disease state. This means that ultimately, your quality of life depends on your habits. Though some may think these habits are more important in midlife and older age, the younger you are when you establish healthy habits—even in childhood—the more likely you are to continue them throughout your lifetime. And let's face it: The more established habits become, the more difficult they are to change. Diet plays a large role in how well our bodies and brains function, as well as how quickly they age. Researchers from Australia and the U.S. teamed up to take a closer look at a powerful plant compound—flavonoids—aiming to establish relationships between them and healthy aging. They recently published their findings in The American Journal of Clinical Nutrition. Let's break them down. Related: 6 Habits Women in Their 20s Should Start for Healthy Aging, According to Experts Researchers drew data from two long-term U.S. studies—the Nurses' Health Study (NHS) and the Health Professionals Follow-up Study (HPFS). The NHS began in 1976 with 121,701 female nurses between the ages of 30 and 55 at baseline; the HPFS included 51,529 male health professionals aged 40 to 75 at baseline and started in 1986. Researchers included 62,743 females and 23,687 males from these studies for this current analysis. This study aimed to examine relationships between flavonoid intake and three indicators of healthy aging: frailty levels, physical function and mental health. Flavonoids are plant compounds with antioxidant and anti-inflammatory properties. Foods high in flavonoids include berries, oranges, apples, dark chocolate and tea. For this study, researchers looked at several angles, including a 'flavodiet' score based on the number of flavonoid servings per day, flavonoid subclasses and more. To examine flavonoid intakes, researchers used participants' food frequency questionnaires, which were completed at baseline and every four years. Frailty is defined as having three or more of these self-reported criteria: fatigue, poor strength, reduced aerobic capacity (i.e., getting short of breath more easily with activity), five or more chronic illnesses, and 5% or greater loss of body weight. Frailty was determined based on answers to a questionnaire every four years. Physical impairment was assessed throughout the study period based on a 10-question survey about physical limitations in performing various moderate and vigorous activities. Participants were given a score, calculated on a 100-point scale. Those scoring under 80 were considered physically impaired. Mental health was assessed using three different scales at various times throughout the study period. Poor mental health was determined based on the scores. Related: How Poor Gut Health Can Increase Anxiety and Depression Risk & What to Eat to Help Because researchers were looking at so many aspects of flavonoids and various factors, many results surfaced from this study. The researchers observed the clearest associations between flavonoids and healthy aging in the Nurses' Health Study, which included only female participants. For female participants, those who ate the most flavonoids had a 15% lower risk of developing frailty, a 12% lower risk of developing impaired physical function and a 12% lower risk of developing poor mental health compared to those who ate the least flavonoids. The researchers also broke down those findings for female participants food by food. The findings included that when comparing highest to lowest intakes: Tea, red wine, blueberries, apples and oranges were associated with an 11% to 21% lower risk of frailty. Red wine, blueberries, apples, strawberries and oranges were associated with 4% to 14% lower risk of physical impairment. Apples, strawberries, oranges and grapefruit were associated with 10% to 15% lower risk of poor mental health. The findings for citrus fruits like oranges and grapefruit also included their juice, so even a morning glass of OJ may have beneficial effects. Related: Is Orange Juice Good for You? Here's What Dietitians Say There were few strong associations for male participants, but they largely had to do with high amounts of flavonols supporting better mental health with age. For instance, female participants who increased their intake of flavonoid-rich foods by three servings a day were at a lower risk for all three aging outcomes, while male participants only experienced a lower risk for poor mental health. Researchers aren't entirely sure why men didn't show the same level of risk reduction as women. While there may be some sex differences, they surmise that it might also be due to the shorter follow-up time in the male study compared to the female study. Less follow-up time means less data to work with, so more research needs to be done to gain clarity in this area. One limitation of this study is that it depended on self-reporting on diet, which opens up the possibility of bias and incorrect estimation. The participants of this study were largely white professional men and women, so it is unknown whether the results extend to other populations. Related: Scientists Just Discovered a New Health Benefit of Coffee While we often focus on living longer, the same habits contributing to longevity can also help improve quality of life. If this is your goal, this study suggests including plenty of foods rich in flavonoids—and that includes drinks like black tea. While all tea leaves are loaded with antioxidants, this study primarily considered black tea. But other teas rank right up there, too, including green, hibiscus, oolong, white and rooibos. This study did not note whether the tea was consumed plain or was embellished with sugar or cream, but if you're going to become a regular tea sipper, we suggest drinking it plain most of the time to avoid consuming too much added sugar and saturated fat. If you want the extra flavoring, consider sweetening your tea with allulose or stevia and using a touch of milk or nondairy milk for creaminess. Of course, those recommended flavanol-rich foods also include berries, apples and citrus fruits and juices. Eat the fruits whole or use them in tasty recipes, including smoothies and our Lemon-Blueberry Overnight Oats, Spring Pea Salad with Strawberries or Slow-Cooker Chile-Orange Chicken Tacos. Moderate red wine intake was linked to healthier aging in this study. It's important to emphasize that the benefits were exclusively related to red wine. Plus, research is mixed regarding alcohol and health. If you stick to just one 5-ounce serving with dinner, there is evidence that you might experience health benefits to your heart and brain. Beyond these limits—and for some, with any amount of alcohol—health benefits diminish. Related: 5 Fruits with More Fiber Than a Bowl of Oatmeal, According to a Dietitian This study didn't include dark chocolate in the analysis, but that, too, is rich in flavonoids. If you're looking for creative ways to add dark chocolate to your food lineup, give some of our highly rated recipes a try, including our Crispy Peanut Butter Balls and Chocolate Nut Bark. This study suggests that eating foods rich in flavonoids may reduce your risk of frailty, physical impairment and poor mental health as you age, especially for women. The foods they found had the greatest influence in these areas are black tea, berries, apples and citrus fruits and juices. Assess how many of these foods you're currently including in your diet and start by adding a serving each day, gradually increasing over time. Other lifestyle areas that influence healthspan include physical activity, stress, sleep and time spent with loved ones. Take a big-picture view of your health and start with any area you feel you'll have the most success in. This will make it easier to build on that success, as small steps lead to big changes over time. Related: Scientists Just Discovered a Heart-Healthy Benefit of Pecans Read the original article on EATINGWELL
