Bugs Bunny's favorite food wasn't always orange...
If the famous cartoon rabbit had lived hundreds of years ago, he might have been munching on a purple carrot instead.
Believe it or not, the earliest cultivated carrots were purple and yellow. (You've probably seen them labeled as "rainbow carrots" at the grocery store.) The orange variety we know of today dates back to around the 16th and 17th centuries, courtesy of the Dutch.
Those different colors aren't just for show, though...
Purple carrots contain natural pigments called anthocyanins. These chemical compounds are part of a bigger family of plant compounds called flavonoids... which can also be found in other foods like blueberries and apples, or even in tea.
Scientists have long studied flavonoids for their potential health benefits, from protecting the heart to keeping the brain healthy.
And as it turns out, consuming a variety of these compounds might be just as important as getting enough of them...
In a 2025 Nature Food study, researchers looked at the diets of 124,805 U.K. adults and followed them for roughly a decade. They found that participants who consumed the greatest variety of flavonoids had a 14% lower risk of dying compared with those who consumed the least variety of these compounds.
These folks also had a 20% lower risk of developing Type 2 diabetes and a 10% lower risk of cardiovascular disease. What's more, these benefits were linked to the variety of flavonoids, even after accounting for the total amount consumed. In other words, it wasn't just about eating more flavonoids... Instead, getting different kinds was associated with extra benefits.
Longevity isn't all that flavonoids might have to offer. Let's look at a couple more reasons to eat the rainbow...
As we age, staying strong and independent becomes especially important. And flavonoids could help with that, too...
In a 2025 study published in Nutrition Journal, researchers examined the diets of 10,738 men and women in Singapore. Then they checked participants 20 years later for signs of frailty. (Frailty involves multiple systems in your body declining in function and capability. As a result, it leaves you more vulnerable to the effects of injuries and illnesses... and makes it harder for you to bounce back from them.)
Researchers found that the participants who consumed the most flavonoids in middle age had 20% lower odds of frailty later in life, compared with those who consumed the least.
Eating a medley of flavonoids is also cardioprotective...
In a 2025 analysis of 145 randomized clinical trials involving 5,205 participants, researchers looked at a particular type of flavonoid called flavan-3-ols. These compounds are found in foods like tea, cocoa, grapes, and apples.
They found that a diet rich in these flavonoids reduced systolic blood pressure by an average of 2.8 points and diastolic pressure by 2 points.
Flavonoids boast incredible brain benefits, too... A 2024 JAMA Network Open study that followed 121,986 U.K. adults for roughly nine years found that those who consumed the most flavonoid-rich foods had a 28% lower risk of developing dementia compared with those who consumed the least.
(By the way, in my newest book, Power Up Your Brain!, I explore even more research-backed ways to keep your mind sharp as you age. Click here to get your own copy.)
Add More Flavonoids to Your Plate
You might have a hard time finding purple carrots on supermarket shelves these days... But the good news is that you don't need to get expensive supplements or exotic superfoods to bump up your flavonoid intake.
Plenty of familiar foods include these compounds. Here's a look at some of the major types of flavonoids, their unique health benefits, and where you can find them:
1. Flavonols: May support heart and blood-vessel health. Find them in onions, apples, kale, broccoli, and tea.
2. Flavan-3-ols: Can help lower blood pressure and improve blood-vessel function. Green, black, white, and oolong teas are excellent sources, along with apples, grapes, and cocoa.
3. Flavones: Find these inflammation fighters in celery, parsley, peppers, chamomile, and peppermint.
4. Flavanones: May support cardiovascular health. Citrus fruits like lemons, limes, oranges, and grapefruits are some of the best sources.
5. Isoflavones: Have estrogen-like properties and may offer some relief from menopausal hot flashes. You can find them primarily in soybeans and soy products like tofu and tempeh.
6. Anthocyanins: These are the pigments that give many fruits and vegetables their red, blue, and purple colors. They help with heart health and lower your risk of obesity and diabetes. Look for them in blueberries, strawberries, blackberries, purple carrots, and purple grapes.
As for me, I make sure to eat a rainbow of fruits and veggies, snack on some dark chocolate, and opt for tea in the afternoon if I need a little pick-me-up. What are your favorite flavanol-rich foods? Send them our way... feedback@healthandwealthbulletin.com.
What We're Reading...
- Something different: The world's oldest land animal could hold the secret to aging slowly.
Here's to our health, wealth, and a great retirement,
Dr. David Eifrig and the Health & Wealth Bulletin Research Team
October 20, 2026