What Happens to Your Body When You Eat Berries Every Day

New research suggests that eating at least three servings of berries or other flavonoid-rich foods each day may support healthier aging. Flavonoids are plant compounds with antioxidant and anti-inflammatory effects that help protect the body over time.

How Flavonoids in Berries Support Healthy Aging

The report, published in The American Journal of Clinical Nutrition, examined how flavonoids affect health as people get older.

“To do that, we developed the ‘flavodiet’ score—a measure of how closely someone’s diet follows a flavonoid-rich eating pattern,” said Aedín Cassidy, PhD, a professor in the School of Biological Sciences at the Queen’s University Belfast and an author on the new report.

“This helps translate research into real-world advice and shows how whole diets, not just nutrients in isolation, support healthy aging,” Cassidy added.

Using the “flavodiet” score helped researchers understand the benefits of eating different flavonoid-rich foods.

“Just simple or modest changes to the diet, like increasing intake of readily available foods—including tea, berries, and other fruits—can promote healthier aging, allowing us to live a longer life in good health.”

What Counts as Flavonoid-Rich Food?

Flavonoids are compounds found in plants that have been linked to various health benefits.

They may reduce the risk of cancer by reducing free radicals in the body, which reduces overall inflammation. Flavonoids are found in many foods and beverages, including fruits, vegetable, grains, tea, and wine.

“Flavonoids promote healthy aging because of their antioxidant, anti-inflammatory properties,” Erin Holley, RD, a dietitian at The Ohio State University Wexner Medical Center, told Verywell.

“This basically helps slow the aging process at the cellular level,” she added.

How Much Do You Need?

Aim to get three servings of foods with flavonoids daily, as this seems to reduce the risk of frailty, impaired physical function, and poor mental health.

Cassidy said that flavonoids have also been linked to reduced blood pressure, cholesterol, and oxidative stress. They may also help your body maintain muscle mass and support healthy blood vessels.

However, there are a few study limitations to keep in mind, including self-reported data, which could lead to inaccurate reporting and a lack of diversity in the participant pool, said Holley.

Even one serving of fruit or vegetables is a good start. While three servings a day is the goal, every bit of flavonoid-rich food adds up.