Mix it up: a flavorful flavonoid formula for a longer, healthier life
When The Marvelettes sang, "We're gonna mix it up; We're gonna mix it up right," they were talking about having a good time tonight! When I suggest you mix it up, mix it up right, I'm talking about how to have a good time for years to come.
A major study in Nature Food followed more than 120,000 folks ages 40 to 70 for over 10 years and found that getting a diverse mix of flavonoids from foods like blueberries, tomatoes, strawberries, oranges, apples, ginger, asparagus, and even red wine and dark chocolate, can lower your risk of cardiovascular disease, Type 2 diabetes and respiratory disease by 10% and all-cause mortality by 16%.
There are six types of flavonoids: flavonols (in lettuce, tomatoes, onions, kale, tea, berries, grapes and red wine); isoflavones in legumes and soybeans; flavanones in citrus fruit; flavanols in fruits like pears, bananas and peaches; anthocyanins in red, purple and blue fruit; and chalcones in strawberries, tomatoes and wheat. Aim for around 500 milligrams of flavonoids daily (Two cups of tea contain 500 milligrams).
Your goal: at least seven servings daily of fruits and vegetables and a diet free of inflammation-stoking added sugars, red and red processed meats, unhealthy oils, and highly processed foods. For flavonoid-filled recipes, read my "What to Eat When Cookbook."
And if you've been regularly flavonoid-deprived, look to seno-rejuvenators, therapeutic plasma exchange and telomere elongators to help you get younger arteries, so you can benefit mightily from the flavonoids you're going to be eating now!
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.longevityplaybook.com. Email your health and wellness questions to Dr. Mike at questions@longevityplaybook.com.
(c)2023 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2025 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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