From tea to apple: Adding few common foods in the diet can lower the risk of 4 major diseases

It’s said that variety is the spice of life. But now, science suggests it might also be the secret to extending life. A study published in Nature Food has found that a diverse intake of flavonoid-rich foods, think tea, berries, apples, and dark chocolate, could reduce the risk of chronic illnesses and potentially increase lifespan.The study followed over 120,000 people aged 40 to 70 for more than a decade, and its conclusion is quietly revolutionary: it’s not just the amount of healthy food that matters, it's the diversity within that healthy food group that makes a big difference.Flavonoids are powerful compounds found in many plant-based foods. They're the reason blueberries are blue, the bite in dark chocolate, and the subtle tang in green tea.

These natural chemicals have long been praised for their antioxidant and anti-inflammatory properties, but this new research uncovers something deeper.

The study shows that just 500 mg of flavonoids a day, roughly what’s found in two cups of tea, is linked to a 16% lower risk of dying from any cause. Those who consumed a wide variety of flavonoid sources saw significantly stronger benefits than those sticking to just one or two foods.

Why diversity matters more than quantity

Here’s where things get fascinating. Many people might believe that sipping multiple cups of tea daily is enough, and to a degree, that’s true. But this study discovered that two people consuming the same amount of flavonoids had very different health outcomes based on the variety of sources.

Someone drinking only tea gets less benefit than someone consuming flavonoids from tea, berries, apples, and dark chocolate combined.

It turns out, different flavonoids behave differently in the body. Some target inflammation, some help regulate blood pressure, and others work on improving cholesterol levels. Together, they seem to form a more protective shield against diseases like type 2 diabetes, cardiovascular conditions, and even neurological disorders.

Disease-fighting power of a colourful diet

What makes this research stand out is the emphasis on chronic illness prevention, not just living longer, but living healthier.

Participants with diverse flavonoid-rich diets showed about a 10% lower risk of developing cardiovascular diseases, type 2 diabetes, and respiratory conditions.This is crucial in a time when lifestyle diseases are on the rise. A deeper look into the findings suggests that foods like grapes, citrus fruits, apples, red wine, and cocoa work in unique ways. One flavonoid might calm down inflamed blood vessels, another might regulate sugar levels — the beauty is in the blend.

There’s something poetic about this: nature offers countless colourful, tasty, and health-boosting options, and yet habits often narrow the diet down to the familiar. This study invites a refreshing shift, not to eat more, but to eat differently. A morning cup of tea could be paired with a few strawberries. A piece of dark chocolate can be a dessert instead of sugar-laden treats. Lunch could include apples, grapes, or even a fresh citrus salad.Eating with intention doesn’t have to feel like a rule, it can be a creative, joyful process. And as this research reveals, even small additions can lead to meaningful changes.