A recent study has confirmed that cocoa extract supplements rich in flavanols can reduce key inflammatory indicators in the blood of the elderly.
This indicates that they play an important role in protecting the heart and further substantiates the potential value of flavanol-rich plant-based foods in delaying inflammatory aging.
Over 600 studies have confirmed that flavanols can help delay aging
The research team from Brigham and Women's Hospital in Massachusetts, USA, conducted a follow-up analysis on participants who had been taking daily supplements rich in flavanols from cocoa for several consecutive years. They found that the levels of the inflammatory marker, high-sensitivity C-reactive protein, in the participants who took the cocoa extract supplements decreased. This protein is an indicator of inflammation that predicts the risk of cardiovascular diseases. This suggests that the anti-inflammatory properties of cocoa may explain its protective effect on the heart. The research results have been published in the British journal "Age and Ageing".
The team attempted to explore the effects of cocoa extracts on cardiovascular diseases and inflammatory aging. They tested several inflammatory aging biomarkers in the blood samples of 598 participants, such as high-sensitivity C-reactive protein and immune regulatory protein gamma-interferon. Compared with the placebo group, the annual level of high-sensitivity C-reactive protein in the cocoa extract group decreased by 8.4%.
The researchers stated that the decrease in the level of hypersensitive C-reactive protein might explain the protective effect of cocoa extract on the cardiovascular system observed in the experiment. Changes in other inflammatory markers still require further study.
The team will continue to analyze the relevant data to explore whether cocoa extract and multivitamins can inhibit more severe inflammatory aging and other aging-related health problems.
The benefits of flavan-3-ols to the body are numerous.
Flavan-3-ols are a type of polyphenolic compounds naturally present in fruits, tea, cocoa and other plants.
They have recently attracted significant attention from the nutrition field. They are widely found in cocoa, tea, red wine, as well as various fruits and vegetables, among which cocoa contains the highest content.
Studies have shown that flavanols have numerous benefits such as improving cardiovascular and cerebrovascular health, delaying cognitive decline, and anti-inflammatory effects. They are regarded as indispensable guardians in the diet.
- Promote cardiovascular health
The protective effect of flavanols on the cardiovascular system is the most prominent. The key lies in their ability to stimulate the release of nitric oxide (NO) from the inner walls of blood vessels, which can effectively dilate the vessels, improve blood flow, and reduce vascular resistance.
Long-term and moderate intake of flavanols helps maintain a healthy blood pressure level, enhances vascular elasticity, and plays a positive role in preventing cardiovascular problems such as arteriosclerosis.
- Beneficial to brain function
The healthy functioning of the brain depends on an adequate supply of blood. Flavanols improve the circulation throughout the body, indirectly increasing the blood flow to the brain and delivering more oxygen and nutrients to the brain cells.
Studies have shown that consuming flavanols in the daily diet is associated with maintaining good memory and attention, and may have potential benefits in delaying cognitive decline in the elderly due to aging.
- Improve insulin sensitivity
Research has found that flavanols may have a positive impact on metabolic health, enhancing the body's tissues' sensitivity to insulin, thereby helping the body more effectively regulate blood sugar levels.
Incorporating foods rich in flavanols into a balanced diet is beneficial for the prevention and management of type 2 diabetes.
- Protecting skin health
Flavanols can also improve the microcirculation at the surface of the skin, providing it with better nutrient supply; their antioxidant properties help protect skin cells from damage caused by environmental factors such as ultraviolet rays.
Therefore, consuming an appropriate amount of flavanols is believed to increase skin density and moisture content, making the skin appear healthier.
- Promote cardiovascular health
The protective effect of flavanols on the cardiovascular system is the most prominent. The key lies in their ability to stimulate the release of nitric oxide (NO) from the inner walls of blood vessels, which can effectively dilate the vessels, improve blood flow, and reduce vascular resistance. Long-term and moderate intake of flavanols helps maintain a healthy blood pressure level, enhances vascular elasticity, and plays a positive role in preventing cardiovascular problems such as arteriosclerosis.
- Promote cardiovascular health
The protective effect of flavanols on the cardiovascular system is the most prominent. The key lies in their ability to stimulate the release of nitric oxide (NO) from the inner walls of blood vessels, which can effectively dilate the vessels, improve blood flow, and reduce vascular resistance. Long-term and moderate intake of flavanols helps maintain a healthy blood pressure level, enhances vascular elasticity, and plays a positive role in preventing cardiovascular problems such as arteriosclerosis.
- Promote cardiovascular health
The protective effect of flavanols on the cardiovascular system is the most prominent. The key lies in their ability to stimulate the release of nitric oxide (NO) from the inner walls of blood vessels, which can effectively dilate the vessels, improve blood flow, and reduce vascular resistance. Long-term and moderate intake of flavanols helps maintain a healthy blood pressure level, enhances vascular elasticity, and plays a positive role in preventing cardiovascular problems such as arteriosclerosis.
It is worth noting that renowned tech entrepreneur and Silicon Valley tycoon Bryan Johnson also added 500 mg of cocoa flavanols to the daily supplements of his anti-aging diet.
Chocolate can provide flavanols, but you need to choose the right kind!
Cocoa beans are one of the richest sources of flavanols among all foods, and the dark chocolate made from them has become a common source of flavanols in our daily diet.
However, before purchasing chocolate, there are several crucial points to consider:
Not all chocolates are rich in flavanols:
- The content of cocoa flavanols is closely related to the processing method of cocoa. Generally, the higher the cocoa solids content of a chocolate, the higher the flavanol content. Therefore, choosing dark chocolate with a cocoa solids content of 70% or above is the basic prerequisite.
- Meanwhile, many cocoa and chocolate products on the market undergo "Dutch processing" to achieve a softer texture and a deeper color. This process significantly damages flavanols. When purchasing, you can check if the packaging indicates "unalkalized" or "natural cocoa powder".
- The cocoa content in milk chocolate is low, and the milk may interfere with the absorption of flavanols, resulting in very little health benefits.
- White chocolate does not contain any cocoa solids at all. Instead, it is made based on cocoa butter and therefore does not contain cocoa flavanols.
Calories and fats should not be ignored:
- Even dark chocolate contains a significant amount of fat and sugar. Excessive consumption can lead to weight gain and is detrimental to health.
- It is recommended that the daily intake should not exceed 20-30 grams (approximately 1-2 small pieces).
The key point is that we should not consider ordinary, high-sugar and high-fat chocolate as "healthy food".
To obtain the benefits of flavanols in cocoa, one needs to consume high-cocoa-content, low-processed dark chocolate or natural cocoa powder selectively and in moderation.
These 10 types of food inherently possess "anti- aging" properties.
1、Watermelon
In March 2025, researchers from the Chinese Academy of Sciences and Tongji University published a study in the journal "Science Advances", revealing that citrulline in watermelons can directly combat inflammation.
It not only repairs DNA damage in aging cells but also alters the metabolism of immune macrophages, fundamentally extinguishing the "flames" of inflammation and helping to achieve anti-aging and prolonging lifespan.
2、Peanut
In May 2025, a research team from the School of Pharmacy of Zhejiang University published a new achievement in the international journal "Antioxidants". They discovered that a natural compound extracted from peanut skins - proanthocyanidin A1 (PC A1) - has a strong anti-aging effect. PC A1 can effectively slow down the aging process of cells by means of the antioxidant stress pathway.
The next time you eat peanuts, don't rush to throw away the peanut shells. They might be the "longevity helper" you haven't expected.
3、Carrot
In 2024, researchers from West China Hospital of Sichuan University published a study in the journal "Biogerontology", showing that consuming more carotenoids in the diet can slow down the aging process of the body.
This indicates that carotenoids have anti-aging effects
Carrots are one of the most well-known sources of carotenoids. They not only contain abundant β-carotene, but also are rich in other carotenoids such as α-carotene and lycopene. Whether eaten raw, cooked, or juiced and drunk, it is a great way to consume carrots.
4、Whole grains
April 2025, researchers from Harbin Medical University published a study in the "European Journal of Nutrition" stating that consuming more plant-based proteins can slow down the aging process. The researchers examined 12 different food sources, including animal and plant proteins, to see if there was any correlation between them and four indicators of biological aging.
The results showed that people who consumed whole grains had lower levels of these four aging indicators.
5、Blueberry
Liang Yu, the deputy chief physician of the Dermatology Department of Jiangxi Provincial Hospital of Traditional Chinese Medicine, wrote in a 2023 article in Health Times that blueberries not only contain regular nutrients but also are rich in anthocyanins.
Anthocyanins can eliminate harmful free radicals in the body and delay aging.
6、Sesame
Liang Yu introduced that sesame contains vitamin E and selenium which has the function of protecting chromosomes. The antioxidant effect of vitamin E can prevent the damage of free radicals to cells, inhibit the formation of pigments and moisturize the skin.
7、lemons
Liang Yu stated that lemons contain a large amount of vitamin C. Vitamin C is a very powerful antioxidant that can eliminate the pigment cells accumulated under the skin in the body, achieving the effect of whitening.
8、Tomato
Registered nutritionist Xue Qingxin wrote an article in the "Science Popularization China" WeChat public account in 2024, stating that the ultraviolet rays of the sun can cause skin burns, aging, and even lead to skin cancer. Prolonged exposure to sunlight can cause a decrease in lycopene levels in the skin, and lycopene can protect the skin from UV damage, reducing the area and severity of skin rashes caused by sunlight exposure.
Therefore, to protect the skin, one must consume more lycopene.
9、Yogurt
In 2024, researchers from Liaoning University of Traditional Chinese Medicine published a study in "Frontiers in Nutrition" showing that if one frequently drinks yogurt, they may enjoy a longer life!
Compared to those who never drink yogurt, those who frequently consume yogurt age more slowly and have a 46% lower risk of aging prematurely.
10、Deep-sea fish
A study published in the 2024 issue of "Nutrition Frontiers" shows that dietary intake of Omega-3 is significantly correlated with slowing down the aging process of the phenotype. Consuming 1.1 grams per day is most beneficial for extending lifespan. Fish, especially deep-sea fish, are rich in Omega-3 fatty acids.
It is recommended to eat fish at least twice a week.
reference : <age and aging>
age Effects of 2-year cocoa extract supplementation on inflammaging biomarkers in older US adults