When considering a healthy aging strategy, it’s never too early. You may use food to build a robust physique that will support you for years to come. Eating some fruits and vegetables can help reduce the risk of frailty onset as you age, according to new research.
There are already several scientifically supported benefits to eating foods high in flavonoids, such as onions or berries. Flavonoids consumption may help lower the risk of metabolic illnesses, cardiovascular disease, and several types of cancer (1).
What are Flavonoids?
Fruits, vegetables, cereals, tea, wine, and other plant-based meals all include flavonoids, a type of phenolic chemical (2). Because of their health benefits, they are frequently included in supplements and contain anti-inflammatory and antioxidant qualities.
One kind of flavonoid antioxidant that has been demonstrated to combat free radicals is quercetin (3). Free radicals have been linked to the onset of Alzheimer’s disease, renal disorders, and cardiac irregularities (1).
According to a study, preventing frailty as you age may be another bonus to increase your intake of quercetin. A study found that older persons who consume larger intakes of flavonoids, particularly quercetin have a decreased risk of developing frailty (4).
Participants in the massive Framingham Heart Study who were not fragile at the beginning of the study were researched. The study examined the correlation between the use of flavonoids and the frailty of the subjects over time. Those who participated in the study had an average age of 58.
According to the study, a larger intake of flavanol was linked to 20% lower odds of frailty onset. A higher intake of quercetin was linked to even smaller odds—roughly 35% lower odds (4).
Boost your Intake of Quercetin
Luckily, increasing your intake of quercetin is not too difficult because it can be purchased in supplements and is present naturally in a variety of foods.
People take in roughly 40 milligrams of quercetin each day on average. If your diet is already high in fruits and vegetables, you might be consuming 200–500 mg. You might wish to increase your intake significantly to roughly 500 mg to get the maximum effects.
Enjoy colorful fruit. Nourish up on fruits such as citrus, red apples, berries, grapes, cherries, and tomatoes at a picnic that is high in quercetin. These vividly colored fruits are rich in quercetin in addition to other beneficial elements like vitamins and fiber (1).
Quercetin is abundant in all tomatoes. Because cherry tomatoes have the highest peel to flesh ratio, they are the best (5). At just 37 calories per dozen, these are an excellent low-calorie snack.
Improve your intake of fruits and vegetables by taking a supplement. It is recommended by doctors to eat 1.5 to 2 cups of fruit and 2 to 3 cups of veggies every day. If you find it difficult to consume the entire recommended daily allowance of fruits and vegetables, you can add a quercetin-rich powder or tablet to your diet.
Think about incorporating broccoli and onions in your meals. Broccoli, kale, Brussels sprouts, bell peppers, red onions, and other vegetables are rich sources of quercetin (1). Broccoli has also been shown to help with digestion and reduce bloating (6).
Add a few capers. Capers are those tiny green balls that taste like olives and are typically seen atop salmon bagels. The richest natural source of quercetin is found in them (7). Edible flower buds and capers are pickled. In the grocery store, they’re usually in a jar next to the olives.
Sip it. Both wine and tea are rich in quercetin (8). Particularly red wine has been connected to higher absorption of quercetin (9). Keep in mind that when you drink too much, those health advantages can quickly be eclipsed by more negative effects, so enjoy your glass of wine in balance.
![Keep These Foods On Hand To Combat Frailty](https://i0.wp.com/jasminefeliciano.com/wp-content/uploads/2024/05/Keep-These-Foods-On-Hand-To-Combat-Frailty-PIN-1.png?resize=683%2C1024&quality=80&ssl=1)
Related Post: How Omega-3s Promote Longevity & Healthier Aging
To Wrap Things Up
Adding more flavonoids into your diet is a simple yet effective step toward healthy aging. Consuming a diverse variety of fruits and vegetables, as well as a well-balanced glass of red wine, will greatly reduce your risk of frailty and other health issues.
It is never too early or too late to begin nourishing your body with these powerful antioxidants. Adopt these dietary modifications now to ensure a thriving and healthy future. Your body will reward you for the care and attention you provide today.
Sources |
- Overviews of Biological Importance of Quercetin: A Bioactive Flavonoid – PMC (nih.gov)
- Flavonoids: an overview – PMC (nih.gov)
- Antioxidant Activities of Quercetin and Its Complexes for Medicinal Application – PMC (nih.gov)
- Higher intake of dietary flavonols, specifically dietary quercetin, is associated with lower odds of frailty onset over 12 years of follow-up among adults in the Framingham Heart Study – ScienceDirect
- Focus on the high therapeutic potentials of quercetin and its derivatives – PMC (nih.gov)
- Broccoli consumption affects the human gastrointestinal microbiota – PubMed (nih.gov)
- The ubiquitous flavonoid quercetin is an atypical KCNQ potassium channel activator – PMC (nih.gov)
- Quercetin Information | Mount Sinai – New York
- Red wine alcohol promotes quercetin absorption and directs its metabolism towards isorhamnetin and tamarixetin in rat intestine in vitro – PMC (nih.gov)
Excellent review of flavonoids and the necessity for your diet. Great guide to why it is needed and which foods are best to eat. I love all the additional resources too! Thank you for another great post.
You’re most welcome! Glad is was informative and helpful!
As someone who has personally struggled with maintaining strength and energy as I’ve gotten older, I can attest to the importance of a nutrient-rich diet in combating frailty. From my own experience, I’ve found that incorporating certain foods has been key to preserving my physical resilience. Thanks for sharing!
Awesome! You’re very welcome!
I needed to read this. I’m reevaluating my eating habits and I will be sure to start including flavinoids into my eating plan. Thanks!
Excellent! Glad it served as a positive notice towards reassessing your eating habits!