The fact that we don't consumer enough fruit and vegetables is already well established. The latest figures from the CDC and USDA indicate that approximately 90% of U.S. adults do not consume the recommended 2 to 3 cup-equivalents of vegetables per day; and approximately 80% of U.S. adults do not meet the recommended 1.5 to 2 cup-equivalents of fruit daily. But there's another twist in these dismal statistics: Even the "healthy few" who actually do eat fruit and veggies aren't consuming the wide variety needed to receive the full health benefits. The flavonoids challenge A 2025 study, focusing specifically on plant flavonoids, found that diversity and quantity are independent predictors of health outcomes. According to the researchers, it wasn't enough to get people to eat more fruit and veggies—they also needed to consume a wide variety of fruit and vegetables. The study utilized data from over 120,000 participants in the UK Biobank to analyze how the variety of plant-based compounds affects long-term health. Flavonoid diversity benefits The study's focus on diversity revealed that "mixing and matching" sources provided significant protective benefits across several categories: Risk Reduction: High diversity in flavonoid intake was associated with a 14% lower risk of all-cause mortality. Disease-Specific Benefits: A more diverse intake was also linked to a 20% lower risk of type 2 diabetes; a 10% lower risk of cardiovascular disease; and an 8% reduction in both cancer and respiratory disease risks. The "Independent Predictor" Factor: This is perhaps the most important scientific takeaway. The benefits of diversity remained significant even after adjusting for the total quantity consumed. This means someone who eats a moderate amount of flavonoids from many different sources may see better health outcomes than someone who consumes a high amount from only one or two sources. In fact, this is a common scenario in American households where the typical "flavonoid basket" consists of just apples and oranges. Why Variety Matters The researchers noted that different subclasses of flavonoids—such as anthocyanins from berries, flavanones from citrus, and flavonols from foods like from onions and leafy greens—act on the body through different biological mechanisms. Some are more effective at reducing inflammation, while others improve blood pressure or insulin sensitivity. Because of this, the researchers advised that the "ideal" diet for longevity would include both quantity and variety. While consuming approximately 500mg to 800mg of flavonoids per day—roughly a large bowl of berries—provides a strong baseline, the highest protection was found in those who reached that amount using smaller servings of different flavonoid-rich foods on a daily basis. Scientific answer for a scientific challenge While science has established that a variety of fruit and vegetable phytonutrients are needed, science also has the answer: A scientifically-formulated supplement, Optimal Fruit & Veggie Plus, provides both potency and diversity. In a world where phytonutrient antioxidants are sorely lacking in the average diet, one serving of Optimal Fruit & Veggie Plus provides over 13 times the antioxidant potency that the average American ingests each day. Moreover the dozens of fruits, veggies and herbs packed into the blend are specifically chosen to offset all five of the major free radicals—the scientific solution to science's demand for variety! Learn more about Optimal Fruit & Veggie Plus here. - - - Sources: Nature.com, CDC.gov. Â
