A recent international study published in Nature Food has found that regularly consuming a variety of flavonoid-rich foods—like tea, berries, apples, and dark chocolate - can lower the risk of major health problems, including type 2 diabetes, heart disease, and cancer. The research tracked over 1.2 lakh people aged 40–70 for more than a decade.

According to Dr. Benjamin Parmenter of Edith Cowan University, an intake of about 500 mg of flavonoids per day - roughly equivalent to two cups of tea - was linked to a 16% lower risk of death from all causes. However, those who consumed a wider variety of flavonoid sources had even better health outcomes.

Co-lead researcher Prof. Aedin Cassidy emphasized that different flavonoids act in different ways - some lower blood pressure, others reduce inflammation - making dietary diversity key.

Experts recommend including multiple flavonoid-rich foods daily for optimum health benefits.