A new research paper published in June 2025 studying over 124,000 participants over a range of 8-10 years found that those who consumed a high diversity of ‘flavonoid’ foods were associated with a lower risk of major chronic diseases such as Type 2 Diabetes, Respiratory Disease, Cancer, Neurogenerative disease and Cardiovascular disease. Further the paper found that it is not just the high quantity, but the greater the diversity of these foods, that were better for long term health and may lower the risk of all cause mortality.
So what actually are flavonoid foods?
Flavonoids are plant based compounds found in a variety of foods. Their physical structure enables them to work in our bodies by preventing or reducing damage we may incur (eg from toxins, pollution, cell turnover etc). In other words these compounds have the potential to improve our health.
Flavonoids are sub divided into various categories in our food products. For example an apple with have numerous types of flavonoids with higher amounts found in the peel than the flesh. In addition the type of apple and how it is harvested and processed will all play a role in the flavonoid quantity.
Foods that contain flavonoids include:
- Fruits: Strawberries, Blueberries, Blackberries, Cranberries, Raspberries, Apples, Lemons, Limes, Oranges,Cherries, Grapefruit, Banana, Pears
- Vegetables: Spinach, Broccoli, Kale, Romaine Lettuce, Onions, Leeks, Tomatoes, Red Cabbage, Bell Peppers, Celery
- Legumes: Lentils, Peas, Kidney Beans, Tempeh, Tofu, Edamame
- Herbs & Spices: Parsley, Oregano, Peppermint, Chamomile, Thyme, Cloves, Dill, Coriander, Rosemary, Basil, Sage
- Seeds: Flaxseeds, Pumpkin Seeds, Fenugreek Seeds
- Nuts: Almond, Hazelnut, Pistachio, Pecans
Flavonoids are compounds that are not visible to the human eye. As a consumer were are therefore unable to identify how many flavonoids we eat. Studies such as the one referenced here use equation theories to calculate flavonoid intake.
For a long time studies have suggested that eating a high number of flavonoids correlate with improved health outcomes. This new study adds to these findings by demonstrating it is not just the quantity but the variety of flavonoids that we eat that may be associated with greater health outcomes.
In this study, those that more than doubled the average intake of flavonoids were found to have have a 10% lower risk of cardiovascular disease, a 20% lower risk of Type 2 Diabetes, an 9% lower risk of total cancer and an 8% lower risk of respiratory disease.
As a consumer it is a matter of ensuring that in our daily diet we are eating a wider variety of flavonoid rich foods. So rather than attempting to calculate the number of flavonoids, look to ensure your are eating the foods that contain them. As a starting point, try to incorporate at least 2 flavonoid rich foods into every meal. Overtime, the more you can incorporate, this research suggests for most of us, the greater the association with lower risk of chronic disease.
Reference: Parmenter et al. (2015). ‘High Diversity of dietary flavonoid intake is associated with a lower risk of all-cause mortality and major chronic disease’ Nature Food https://doi.org/10.1038/s43016-025-01176-1